We would like to thank Contemplative Sciences Center at UVA for providing this track. For more information, please visit: https://csc.virginia.edu/ We find ourselves in an unprecedented time in human history facing a new reality of social distancing, fear and anxiety over a highly uncertain future, and concern for the health and well-being of ourselves, loved ones, and society. The situation is rapidly changing and evolving globally in front of our eyes as we watch the news and respond to pings from our phones throughout the day. As individuals and as a society, now more than ever, we must draw upon our innate capacity for resilience and cultivate an ability to be deeply present, calm, and grounded when faced with the challenges this pandemic presents daily. We must bring forth the best qualities of our human nature: our kindness, care, and compassion towards ourselves and our loved ones, classmates, co-workers, neighbors, and fellow global citizens. DAY 3
Our social connections matter. Research shows that happy people spend more time with others and have a richer set of social connections than unhappy people. Studies even show that the simple act of talking to a stranger on the street can boost our mood more than we expect. Over the next four days, you will try to focus on making one new social connection per day. It can be a small 5-minute act like sparking a conversation with someone on public transportation, asking a fellow student about his/her day, or even chatting to the barista at a coffee shop. But you should also seek out more meaningful social connections, too. At least once this week, take a whole 30 mins to an hour to connect with someone you care about— a friend who’s far away or a family member you haven’t talked to in a while. The key is that you must take the time needed to genuinely connect with another person.
DAY 4
PRACTICE THANKSGIVING
Gratitude is a positive emotional state in which one recognizes and appreciates what one has received in life. Research shows that taking time to experience gratitude can make you happier and even healthier and positively impact flourishing. For the next four days, you will take 5-10 minutes each night to write down five things for which you are grateful. They can be little things or big things. But you really have to focus on them and actually write them down. You can just write a word or short phrase, but as you write these things down, take a moment to be mindful of the things you’re writing about (e.g., imagine the person or thing you’re writing about, etc.). This exercise should take at least five minutes. Do this each night for these next four days.
DAY 6
Much of our time is spent rushing from place to place, so preoccupied with our next activity that we don’t really notice what we’re doing now. We risk not really experiencing our life as we live it as we are so concerned about the future or caught up in the past. Our minds therefore are routinely disconnected from our bodies and the reality that surrounds us in the present moment. Practicing mindfulness can help. Mindfulness helps us tune into what we’re sensing and experiencing in the present moment—it’s the ability to pay more careful attention to our thoughts, feelings, and bodily sensations, without judging them as good or bad. Research suggests that it can not only reduce stress but also increase our experience of positive emotions and our ability to be resilient. One of the basic methods for cultivating mindfulness is a “walking meditation,” which involves focusing closely on the physical experience of walking, paying attention to the specific components of each step. With practice, an everyday action that you do automatically, even mindlessly, can become an opportunity for greater focus and awareness. Walking meditation can help increase awareness both of our internal sensations and our external surroundings, tuning us into experiences that we often miss when we rush on autopilot from place to place. Paying closer attention to the process of walking can also increase our sense of appreciation and enjoyment of our physical bodies. By heightening awareness of mental and physical states, walking meditation can help us gain a greater sense of control over our thoughts, feelings, and actions, allowing us to respond in more constructive ways when we experience negative thoughts or emotions. DAY 7
There are many reasons that self-care is important. Research shows that self-care helps to keep you healthy, helps you recharge and helps to improve your overall well-being. Self-care is more than an occasional treat, but a way of living each day that incorporates practices and behaviors that help you feel refreshed, re-energized, and rested. Self-care helps you deal with the daily stresses in your life—from academic pressures, to interpersonal relationships, to future plans, and others. Everyone deals with stress differently, and everyone's preference for practicing self-care is different as well.
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