instruction.pdf
April 1, 2022discussion91011.docx
April 1, 2022Int D 249: Practice logsmy joy and happiness projectfirst/last name______________
WEEK # and DATE (log every day of the week) | Mindfulness: Type & number of Minutes Practiced | Daily mindfulness REFLECTION: While engaged in this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART) | ||
Brain (thoughts) | Body (sensations) | Heart (Emotions) | ||
Example Week 1 Sun/Sep 5 | Example: Body Scan | Mind wandered, thought about work, thought about friends, wondered when this would end | Headache, sore right toe, eyebrow twitching | Sadness, loneliness |
Week 1 Mon/Jan 24 | Pause-5mins Eat one mindful meal-10 mins | My brain is in mess, thought about project, thought epidemic, thought when epidemic end | Tired, Low back pain, Headache | Worried, High pressure. |
Week 1 Tues/Jan 25 | Pause-5mins Eat one mindful meal-12 mins | Thought my relationship and how to make new friends | Lack of sleep, Headaches, Sore eyes | Loneliness |
Week 1 Wed/Jan 26 | Pause-5mins Eat one mindful meal-10 mins | Mind wandered, thought about my study, thought my work and how to finish it. | Still lack of sleep, Headaches | Sensitive, high pressure |
Week 1 Thur/Jan 27 | Pause-5mins Eat one mindful meal-10 mins | Thought the meaning of life, thought future | Headaches | Confused, |
Week 1 Fri/Jan 28 | Pause-5mins Eat one mindful meal-15 mins | Nothing to thought, my brain empty. | Little tired | Calmness |
Week 1 Sat/Jan 29 | Pause-5mins Eat one mindful meal-13 mins | Thought should I going outside or doing some activities | Have some energy | Happy, Full of vitality |
Week 1 Sun/ Jan 30 | Pause-5mins Eat one mindful meal-10 mins | Thought study, thought a new week is coming | Tired, fatigue, Eyes acid | Nervous and hopeful |
WEEK # and DATE (one entry per day) | Joy and Happiness Activity Type and length of time practiced | Joy and Happiness Activity REFLECTION: While engaged or after completing this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART) | ||
Example: Week 1 Sept 5/21 | Gratitude | Brain (Thoughts) Thought about how lucky I am | Body (Sensations) Warmth | Heart (Emotions) Calmness, contentment |
Week 1 Mon/Jan 24 | Honesty | Thought If the world were full of honest people, it must avoid many troubles | Warmth | Contentment, Happiness |
Week 1 Tues/Jan 25 | Justice | Thought justice is very important on each area. Thought about how lucky I am a justice people | Comfortable, warmth | Touched, Righteous |
Week 1 Wed /Jan 26 | Kindness | Thought I am really enjoying being a humanity people, kindness can change people’s attitude | A little bit tired, hands pain | Hopeful, Happiness and Warm heat |
Week 1 Thur/Jan 27 | Humor | Thought if you have a humor and happy friend, your life will be filled with happiness and laugh | Facial muscle pain | Pleasant |
Week 1 Fri/Jan 28 | Appreciation of Beauty & Excellence | Though there are many special things we need to find and explore | Hands pain, neck uncomfortable | Energetic, Pleased |
Week 1 Sat/Jan 29 | Gratitude | Though everyone need have gratitude and I am pleasured to be a gratitude guy | Warmth and body comfortable | Happiness, joy and Energetic |
Week 1 Sun/Jan 30 | Wisdom | Thought about how lucky I am a wisdom people that help me to solve many problems and doing new things | Headaches, neck pain | Proud |
What was the most challenging parts of your practices this week? What might you do differently next time? The most challenging things is to use my character strength, that part is easy but also difficult, because I am not sure when and where can use my character strength, and how to express my thought. There is a different between daily life and hand-write things. Also, the language is a big challenging for me, English is not my first language, so there are many problems when I am doing my work. The next time, I will try to touch different area and friends; maybe I can use same character strength to do different things, I believe it will produce different thought and emotion. |
WEEK # and DATE (log every day of the week) | Mindfulness: Type & number of Minutes Practiced | Daily mindfulness REFLECTION: While engaged in this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART) | ||
Brain (thoughts) | Body (sensations) | Heart (Emotions) | ||
Week 2 Mon/Jan 31 | Body Scan-15mins | Thought my homework and Art & Design project | Neck pain, Headaches | Stressful |
Week 2 Tues/Feb 1 | Body Scan-15mins | Thought when I can finish my things and what to do for the next class | Shortness of breath | Still stressful and nerves |
Week 2 Wed/Feb 2 | Body Scan-12mins | Though when I graduate | Headaches and stomach pain | Depressed, Sensitive |
Week 2 Thur/Feb 3 | Body Scan-12mins | Thought presentation, thought quiz and dinner time | Stomach uncomfortable | Unhappy |
Week 2 Fri/Feb 4 | Body Scan-10mins | Though what is my favourite things during the epidemic | Eyes pain | Sleepy, fatigue |
Week 2Sat/Feb 5 | Body Scan-10mins | Thought my friends’ birthday gift | Neck and the lumbar spine pain | Hopeful, Enjoying |
Week 2 Sun/Feb 6 | Body Scan-15mins | Thought next week schedule and my part-time job | The lumbar spine pain | Lonely |
WEEK # and DATE (one entry per day) | Joy and Happiness Activity Type and length of time practiced | Joy and Happiness Activity REFLECTION: While engaged or after completing this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART) | ||
Example: Week 2 Sept 5/21 | Gratitude | Brain (Thoughts) Thought about how lucky I am | Body (Sensations) Warmth | Heart (Emotions) Calmness, contentment |
Week 2 Mon/Jan 31 | 1.Thanks for my professor to give me one chance to drawing. 2. Thanks for my friends to teach me. 3.Thanks for my old friend call me and encourage me. 4.Thanks for my boyfriend give me a surprise. 5.Thanks for my cats give me a warm. | Thought I have a choice to choose University of Alberta and I meet lots of good people. | Warmth | Thankful, happiness |
Week 2 Tues/Feb 1 | 1.Thanks for my boyfriend help me to move new apartment. 2.Thanks for my parent gave me best wishes for New Year. 3.Thanks for my friend treat me to dinner on New Year's Eve. 4. Thanks for my neighbor gave a new year gift. 5.Thanks for my manager gave me a red envelope | Thought about I still have lots of friend. Thought my family, I miss them so much. Thought traditional Chinese New Year. | Comfortable, warmth but neck pain | Excited, satisfied |
Week 2 Wed /Feb 2 | 1. Thanks for new renter receive my package and gave me back. 2. Thanks for my cats give me lots of fun. 3.Thanks for my friends told me a new movie and watched with me. 4. Thanks for my friend to make a bubble milk tea, delicious. 5. Thanks for rent office solve my problem. | Thought about there are many kind friends and people help me to do something, they are very nice. | Hands pain, stomach uncomfortable but still warmth | Warm heart |
Week 2 Thur/Feb 3 | 1. Thanks for my boyfriend to help me assemble the furniture。 2. Thanks for driver take my furniture and sent it to me. 3.Thanks for my manager understand me and gave me more time to relax. 4.Thanks for restaurant make a delicious hot pot. 5.Thanks for restaurant gave me discount. | Thought about the food and my job. Thought how to thanks for people who helps me | Muscle pain, throat pain | Happiness, Excited and Enjoying |
Week 2 Fri/Feb 4 | 1. Thanks for my boyfriend taking care of me when I was sick. 2. Thanks for my friend gave me medicine. 3. Thanks for bed give me a warm place. 4. Thanks for my professor gave me time to delay my due date. 5. Thanks for hospital help me to take a test | Thought about my health. Thought Covid-19. Good news is not Covid-19. | Hands pain, throat pain, the lumbar spine pain. Whole body uncomfortable | Sadness, Fatigue, Uncomfortable |
Week 2 Sat/Feb 5 | 1. Thanks for my classmate told me what I missed. 2. Thanks for my parent called me and care about me. 3.Thanks for my partner changed the meeting time. 4. Thanks for my boyfriend always by my side. 5.Thanks for my friend help me feed cats. | Thought about how lucky I am. Thought my homework. Thought a good and health body. Thought when I am feeling good what I want to do. | Still pain on throat, lumbar spine, and stomach. | Touched, hopeful. |
Week 2Sun/Feb 6 | 1. Thanks for my friends take me to shopping. 2.Thanks for my boyfriend take breath with me. 3. Thanks for my classmate remind me the important date. 4. Thanks for stranger to helping me carry my bag. 5. Thanks for stranger waiting for me on the elevator. | Thought my surrounding. Thought about helping people is important. Thought thanks for people, thanks for things. I am so lucky living in here. | Hands and feet ache. Neck pain. | Contentment, Thankful. |
In my life, Thankful is important for me. When you feel grateful for the first time, you will feel warm inside, and you will even feel that it makes your life positive instead of complaining. After these seven days of gratitude, you will remember that there are many good people in the world。 They help you, whether it is friends, family, teachers, or strangers. This is a positive influence, it brings us is spiritual help, help you to develop in a better direction. You think, this is a wonderful world, nice people in your life. |
WEEK # and DATE (log every day of the week) | Mindfulness: Type & number of Minutes Practiced | Daily mindfulness REFLECTION: While engaged in this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART) | ||
Brain (thoughts) | Body (sensations) | Heart (Emotions) | ||
Week 3 Mon/Feb 7 | Breath Awareness practice-10mins | Thought about my Art class | Neck pain | Sensitive |
Week 3 Tues/Feb 8 | Breath Awareness practice-10mins | Thought about my friendship | Still neck pain | Calming |
Week 3 Wed/Feb 9 | Breath Awareness practice-10mins | Thought about my relationship with my boyfriend | stomach pain | Sensitive and lonely |
Week 3 Thur/Feb 10 | Breath Awareness practice-10mins | Thought about making a breakfast myself | The lumbar spine pain | Calming |
Week 3 Fri/Feb 11 | Breath Awareness practice-10mins | Thought about drinking with my friends and boyfriend tonight | Headache | Sleepy |
Week 3 Sat/Feb 12 | Breath Awareness practice-10mins | Thought about going to grocery shopping later | Legs acid | Joyful |
Week 3 Sun/Feb 13 | Breath Awareness practice-10mins | Thought about my homework which is due tomorrow, but I haven’t start ye | Eyes pain | Nerves |
WEEK # and DATE (one entry per day) | Joy and Happiness Activity Type and length of time practiced | Joy and Happiness Activity REFLECTION: While engaged or after completing this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART) | ||
Brain (thoughts) | Body (sensations) | Heart (Emotions) | ||
Week 3 Mon/Feb 7 | Sleep – 8hours | Thought about sleep quantity | A little dizzy | A bit confused because it is a new start of a week |
Week 3 Tues/Feb 8 | Sleep – 8.5hours | Though how can I get good sleep today | Headache | Stressful but the good relationship with my friends makes me feel delighted |
Week 3 Wed/Feb 9 | Sleep – 9hours | Thought about how improved my skill | Relaxed | Less stressful |
Week 3 Thur/Feb 10 | Sleep – 8hours | Thought about what time should I need to sleep | Stomach is uncomfortable | Feeling of expectation |
Week 3 Fri/Feb 11 | Sleep – 9hour | Thought about my sleep quantity is better than before | Relaxed but still sleepy | Delighted |
Week 3 Sat/Feb 12 | Sleep – 7.5hour | Thought about if I have good sleep what influences me | Sore throat | Warm and happy |
Week 3 Sun/Feb 13 | Sleep – 8hour | Thought about sleep is very important things in people’s life | Throat still has a bit pain, but my head is clear | A bit stressful |
I think people have good sleep that is significant, when I sleep lack 7 hours, my body feels bad and uncomfortable and the second day, you’re feel spaced out, you feel tired, and you're not have any vitality. But when you sleep arrived 7 hours, even 9 hours, your emotion and body feel good, you don’t have any negative thought, you will be more energetic and motivated to do something, and you'll be more focused. |
WEEK # and DATE (log every day of the week) | Mindfulness: Type & number of Minutes Practiced | Daily mindfulness REFLECTION: While engaged in this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART) | ||
Brain (thoughts) | Body (sensations) | Heart (Emotions) | ||
Week 4 Mon/Feb 14 | Mindful Yoga practice- 15mins | Thought about the new week is start, what is my plan | Back pain | Calming |
Week 4 Tues/Feb 15 | Mindful Yoga practice- 20mins | Thought about Yoga, why yoga is so difficult! | Neck pain, back pain, legs, arms acid | Feeling good |
Week 4 Wed/Feb 16 | Mindful Yoga practice- 22mins | Thought about Yoga is the good way to keep health and have good emotion | Still neck pain and back pain | A little bit tired, fatigue |
Week 4 Thur/Feb 17 | Mindful Yoga practice- 15mins | Thought about same way to let me relax, like dancing. | Muscles pain and acid | Calming, happiness |
Week 4 Fri/Feb 18 | Mindful Yoga practice- 15mins | It is hard to keep practice every day, want to give up | Muscles pain | Sleepy and fatigue |
Week 4 Sat/Feb 19 | Mindful Yoga practice- 25mins | Thought about my next day planning | Body feels good | Joyful, calming |
Week 3 Sun/Feb 20 | Mindful Yoga practice- 20mins | Though what is the next practice, I love it | Body still feels good but muscles a little pain | Hopeful calming |
WEEK # and DATE (one entry per day) | Joy and Happiness Activity Type and length of time practiced | Joy and Happiness Activity REFLECTION: While engaged or after completing this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART) | ||
Brain (thoughts) | Body (sensations) | Heart (Emotions) | ||
Week 4 Mon/Feb 14 | Walk- 20mins | Thought about the Edmonton’s weather. | Relax | Calming |
Week 3 Tues/Feb 15 | Walk- 25mins | Though there are many beautiful places I didn’t find before | Breathe easy, body relax | Happiness, enjoying |
Week 4 Wed/Feb 16 | Walk- 30mins | Thought about next time I need to take photo; I want to share with my friends | Foot pain, neck feels stress | Less stressful, joyful |
Week 4 Thur/Feb 17 | Run-15mins | Thought about weather, it is cold today. I need to wear more. I want to buy a puppy that is so cute. | Foot still pains but better than before | Feeling of expectation |
Week 4 Fri/Feb 18 | Walk- 20mins | Thought about I need to walk with my boyfriends, take him to somewhere and take photo | Body feels good | A little bit lonely but still happy |
Week 4 Sat/Feb 19 | Walk- 20mins | Thought about there are many things i want to share with my parents, I want to tell them what is beautiful in Edmonton. | Cold, neck pain | Happiness |
Week 4 Sun/Feb 20 | Walk- 30mins | Thought about I hate to run but I love to walk outside. I hope the weather good every day. | Breathe easy | Joyful, feeling of expectation |
When I walk outside, I saw there are many nice place and good environment. Those I never saw it, because of pandemic, I walk outside just few times, so I missed lots of things. The best thing is I make friends when I went to park, there are many dogs here, I love pets, I enjoy playing with them. When you saw people’s smile face you will feel happiness. Actually, I hate sport, but I love this practice. |
WEEK # and DATE (log every day of the week) | Mindfulness: Type & number of Minutes Practiced | Daily mindfulness REFLECTION: While engaged in this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART) | ||
Brain (thoughts) | Body (sensations) | Heart (Emotions) | ||
Week 5 Mon/Feb 21 | Mindful Yoga practice- 20mins | Thought about travel, thought about reading week planning | Body relaxes | Calming and happiness |
Week 5 Tues/Feb 22 | Mindful Yoga practice- 20mins | Thought about should I drink tonight, and what is the best gift for my friend’s birthday | Breathe easy, but sometimes headaches | Sleepy but joyful |
Week 5 Wed/Feb 23 | Mindful Yoga practice- 15mins | Thought about I still have project didn’t finished | Back pain and headaches | A little bit tired and stressful |
Week 5 Thur/Feb 24 | Mindful Yoga practice- 15mins | Thought about the next exam time and homework due date | Breathe hard | Sadness, fearful |
Week 5 Fri/Feb 25 | Mindful Yoga practice- 15mins | Time is so fast; I don’t believe today is Friday | Neck pain | Sleepy |
Week 5 Sat/Feb 26 | Mindful Yoga practice- 20mins | Thought about graduate, I want to apply another course to transfer grade. | Tinnitus | Depressed |
Week 5 Sun/Feb 27 | Mindful Yoga practice- 20mins | Thought about the end of reading week, there are many homework I need to do, so many things. | Breathe hard, lack sleep | Nerves, fatigue |
WEEK # and DATE (one entry per day) | Joy and Happiness Activity Type and length of time practiced | Joy and Happiness Activity REFLECTION: While engaged or after completing this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART) | ||
Brain (thoughts) | Body (sensations) | Heart (Emotions) | ||
Week 5 Mon/Feb 21 | Walk- 15 mins | Thought about what I must do for my study next week | Relax, breathe easy | Calming |
Week 5 Tues/Feb 22 | Walk- 25mins | Thought about what gift I am going to buy for my best friend. | Breathe easy. Throat pain | Calming |
Week 5 Wed/Feb 23 | Eat dinner- 1hour | Thought about how to lose my weight and keep my health | Eyes infection | stressful, |
Week 5 Thur/Feb 24 | Walk -15mins | Thought about the stupid things I have done last month | Neck pain | Depressed |
Week 5 Fri/Feb 25 | Rest – 30mins | Thought about what topic of the picture I need to draw for my major. | Lack of sleep | A little bit lonely |
Week 5 Sat/Feb 26 | Thinking – 20mins | Thought about what I can do in the following summer break | Relax | Happiness, joyful |
Week 5 Sun/Feb 27 | Dancing- 1hour | Thought about how I can do better on dancing balance | Breathe hard, legs acid | Tired, fatigue, sleepy |
I enrolled five courses in this term, so I have big stress, but when I finished this practice, I feel better than before, that is helpful. It is good way to release my pressure, before I take this course, I never try doing some yoga and walk outside every day, but this term, it encourage me to do it and give me positive life. |
WEEK # and DATE (log every day of the week) | Mindfulness: Type & number of Minutes Practiced | Daily mindfulness REFLECTION: While engaged in this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART) | ||
Brain (thoughts) | Body (sensations) | Heart (Emotions) | ||
Week 6 Mon/Feb 28 | Body scan-15mins | Thought about midterm, my grade | Headache, Tinnitus | Stressful |
Week 6 Tues/March 1 | Body scan-15mins | Thought about looking for a new part time job. | Neck pain | Sleepy |
Week 6 Wed/March 2 | Body scan-15mins | Thought about planning to snowboarding in Banff | Comfortable | Calming |
Week 6 Thur/March 3 | Body scan-15mins | Thought about how to raise my academic efficiency | Headache, hand acid | Confusing |
WEEK # and DATE (one entry per day) | Joy and Happiness Activity Type and length of time practiced | Joy and Happiness Activity REFLECTION: While engaged or after completing this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART) | ||
Brain (thoughts) | Body (sensations) | Heart (Emotions) | ||
Week 6 Mon/Feb 28 | Turn my phone off when I eat a meal | Thought about I can’t leave my phone | Relax | Boring, unhappy |
Week 6 Tues/March 1 | Turn my phone off when I eat a meal | Thought about why I am always hungry. why the phone is important for young people | Hungry, stomach pain | Confusing，nerves |
Week 6 Wed/March 2 | Turn my phone off when I eat a meal | Thought about why my boss always chattering for little things | Headaches, arms acid | Angry and embarrassed |
Week 6 Thur/March 3 | Turn my phone off when I eat a meal | Thought about what things can instead of the phone, what topic I need to talk with my friend | Feels not bad but tired | Depressed, confusing, lonely |
For this week's practice, I couldn't do it well because it was very difficult. Mobile phone is an important role for me, it gives me a sense of security, when I leave the mobile phone, I will be nervous. But turning your phone off while you're eating is a good start. You'll be really focused on the meal, and you'll want to talk to the people next to you instead of picking up your phone to play instead of communicating. Turning your phone off is a good start, but it's also the hardest part. I think the best part of this exercise is that it made me seriously think about the negative effects of mobile phones on us, the emotional changes caused when we leave them because we are too dependent on them. I hope one day I can use it for less time. |
INT D 249/WIN2022 KASYLTE/University of Alberta©
