Mindfulness-Retreat for Arlene
March 2023 | Mallorca
Dear Arlene,
I have created this page to share the information and material with you which we talk about. If you have questions, please feel free to contact me. I will be happy to be there for you.
My mobile phone is: +49 177 23 14 149.
Best,
Alexandra
Session I | Monday Morning 20.03.2023
After getting to know each other a little bit more, we dived into the topic of mindfulness.
- Exercise: What does mindfulness mean to you? And when or how have you experienced it before? (3 aspects + examples / inner ressources)
We also discussed
- Difference between problem vs. solution orientation
- Importance in filling "empty spaces" with positive, actionable goals: Sometimes it is not enough to decide that there is sth. that you don't need/want anymore, it is better/necessary to find a positive substitute instead of leaving an empty space.
- Find a balance to the pre-installed "inner critic" -> e.g. be your best friend, our look at yourself through the eyes of a loving grandmother (or your aunt) to lower your own (self-made) stress-level.
We had a very nice Paella-Lunch at Bodega del Sol in Bonaire (Alcudia).
OFF-Topic ;-)
Real estate APPs:
contact to agents: Iris Grünewald from Balearic Properties
Information on real estate market: https://issuu.com/abc-mallorca.com/docs/148th-property-special-2022
Session II | Monday Afternoon 20.03.2023
Afternoon-Session at the beach of Puerto de Pollensa.
3 aspects of self-reflection (Check-ins with yourself):
- THOUGHTS
- BODY
- EMOTIONS
Micropractice
- 1 Mindful Minute
- Breathing Exercise:
3 deep breaths
+ variation in combination with thoughts (Let go the situation I come from / arrive at the present moment / focus on the new experience which is coming upon next)
Session III | Tuesday Morning 21.03.2023
Additional Exercises
- Breathing Exercise for RELAXATION: e.g. Breath in and count to 4 - Pause - Breathe out and count to 6 or 8
- Breathing Exercise for ENERGY: Focus on taking Oxygen in / focus on inhaling (inhaling longer than exhaling)
- DONE-LIST: to balance the never ending To-Do List, try to do a daily DONE-LIST. Set the timer to 5 Minutes, grab a blank page and a pen and try to remember and write down all the things which you have done during the day. Also the ones wich not have been on the To-Do-List. After writing down everything, take a moment to reflect on you thoughts, emotions and body.
- Journal: e.g. try a gratitude journal. Write down 5 situations/ experiences which you are thankful for. Maybe share and talk about once per week with your partner or a friend.
- EIN GUTER PLAN: mindfulness-based daily agenda
Session IV | Tuesday Afternoon 21.03.2023
Breathing Exercises to train focus and concentration
- 4-4-4-4 Exercise (Inhale - Pause - Exhale - Pause)
- 1 - 10 Counting Exercise (Inhale + Exhale 1, Inhale + Exhale 2, ... 10, repeat)
Wednesday 22.03.2023: day Off (daytrip, wellness, etc.)
Maybe visit Sineu and the traditional weekly market (further information ABC Mallorca)
Session V | Thursday Morning 23.03.2023
Holstee Manifesto
Further ressources
Happiness Calendar
4 weeks mindfulness - challenge
Meditation APP Insight Timer
Meditation APP Headspace
Session VI | Friday Morning 24.03.2023
Walking Meditation
- Let your breath flow naturally and become aware of it
- walk for three minutes and count your steps while breathing naturally. Do not manipulate your breath. Is there a rhythm? How many steps while inhaling / exhaling?
- Now walk 2 steps while breathing in and 2 steps while breathing out (3 minutes). How does it feel?
- Now slow down to 1 step inhaling / 1 step exhaling (3 minutes)
- Now even slower 1 step while inhaling & exhaling (3 minutes)
- Now stand still and just become aware of your breath (1 minute)
Breathing Exercise in standing
- Breath arms (7-10 repetitions) lift arms in front and let them sink to the sides (lift = inhale / sink =exhale)
- Eagle arms (7-10 repetitions) lift arms to the sides, form a bowl with the hands in the center
- Wave arms (7-10 repetitions) hands form a bowl in the center, lift the right arm to stehe side + follow with your eyes + inhale, exhale come back to center. pause. now lift the left arm...)
Kontakt
Alexandra Gudereit
Tel: +49 - (0) 69 15613965
