Challenge List

Mindful Sip

 

When you have your coffee/ tea break, before you drink your choice of beverage, notice its colour, temperature, weight of the cup, and how it makes you feel. Then, take the first sip, noticing only its taste and temperature.

 

(Resources: Mindful Drinking Script)

Palm Sunbathing

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Stretch out your palm under the sun for 5 minutes and feel the presence. What do you feel in your palms? What thoughts have emerged? Share your feelings with your group!

The 5-4-3-2-1 Grounding

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Silently name: 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

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(Resources: 5-4-3-2-1 Grounding Exercise)

Barefoot Moment

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Stand barefoot on a surface (grass, wood, carpet) for a minute. Notice the texture and temperature on the soles of your feet and which muscles are supporting your standing.

Observe a Thought 

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For one minute, watch your thoughts as if they are clouds passing in the sky, without getting carried away by them.

I'm Grateful For…

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Be on the lookout for an act of kindness, however small, happening around you throughout the day. Before you sleep, silently name three specific things you are genuinely grateful for. Thank yourself for being appreciative of small things.

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CityWalk

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Take half day to walk around (and get lost in) a neighbourhood. Notice the different street signs, marks on the streets, the neighbourhood store, bonitique cafes, etc. Regardless if you have been to the neighbourhood before, it may surprise you what new things you may find!

 

(Resources: Old Town Central, Sham Shui Po, Kowloon City)

People Watching

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Spend 30 mins in your community (in a cafe/ in the mall/ etc.), do not look at your phone, and observe people passing by.

Listen to a Different Perspective

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Watch a show or read an article by someone who usually has a perspective that you disagree with. Just listen without judgement. 

Complete a Challenge

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Engage in a task that you know you will likely fail, but you give it a try anyway.