Starting Sunday, October 27 @ 07:23 AM, until Sunday, November 03 07:23 AM  your challenge is to ...

Embrace Mini-Meditations

Embrace Mini-Meditations

In this week's challenge you must Embrace Mini-Meditations .Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of about the nature of soul, thinking of the difference between soul and matter, and concentrating on the true self. These days, meditation is commonly used for relaxation and stress reduction. Mini-meditation can be extremely short, as simple as one single cleansing breath, to a few minutes of focused, sitting-still-feeling-recharged.

Benefits Meditation:

Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health. And these benefits don't end when your meditation session ends. Meditation can help carry you more calmly through your day and may help you manage symptoms of certain medical conditions

  1. Gaining a new perspective on stressful situations

  2. Building skills to manage your stress

  3. Increasing self-awareness

  4. Focusing on the present

  5. Reducing negative emotions


Tips on mini Meditation:

  1. Be sure you’re in a comfortable position; little nagging discomforts like scratchy clothes or an awkward sitting position can be a distraction from meditation.

  2. Don’t get too focused on whether or not you’re ‘doing it right’. (This can actually make meditation more stressful!) Thoughts may often enter your head; the process of redirecting your focus to the present moment is where the benefit comes.

  3. Playing meditation music or using aromatherapy can enhance your practice. They aren’t necessary, but they can add to your experience if you can conveniently incorporate them.

  4. Meditation has been used for both short-term calming (it can reverse your stress response pretty quickly) and long-term resilience (regular practice can help you become less reactive to stress), so frequent meditation is a wonderful and effective stress management tool.

  5. For best results, try to fit in longer meditation sessions (like 20 minutes or more) a few times per week. Then, you will be more practiced with meditation in general, and these 5-minute sessions will have more of an impact when you need them!

Suggested Reading:

How to mini Meditate - Learn more here.

12 Quick Mini-Meditations to Calm Your Mind and Body - Learn more here.

Mini-Meditations: Easy Ways to Relax and Focus - Learn more here.

Downsize your dinnerware

In this week's challenge you must Downsize your dinnerware .Using smaller dishes can trick your mind into thinking you’re eating more, which makes you feel satisfied with smaller serving sizes. Try using an 8-inch dinner plate or salad plate instead of the normal 10-inch size and see if this trick works for you.

Benefits of Eating less at dinner:

  1. Weight Loss

    Eating less at night will help reduce weight

  2. Eating Less Just Might Help You Live Longer

    Recent research done on humans indicates that calorie-restricted diets can slow down the aging process and increase longevity.One theory suggest that continuous slight hunger creates a subtle but constant stress that makes an organism stronger and more resistant to the ills of aging.

  3. Reduces Tension and improves mood

    one group was randomly assigned to reduce their calorie intake by 25 percent, while the other group didn't have to alter their regular diet.two years later, the calorie restriction group reported improved mood and reduced tension, plus improved general health and sex drive.

  4. Good Digestion

    Eating less allows the autonomic systems of the body to function at a relaxed baseline level, free from the erratic and disruptive influences of the nervous system and hormones.

Downsize Dinner

Tips on downsizing your meals:

  1. Pay attention to portions

  2. Read labels and restaurant menu calorie counts

  3. Don’t confuse fat-free with calorie-free

  4. Buy smaller packages

  5. Use smaller bowls, plates, and serving spoons

  6. Eat slowly

  7. Cut out sweetened beverages – both regular and diet.

  8. Go easy on the booze

  9. Eat regular meals

Suggested Reading:

5 Easy Ways to Downsize Your Servings - Learn more here.

10 tips for downsizing your portions - Learn more here.

This challenge was closed on 11/3/2019

0  members have accepted this challenge.
0  members have completed this challenge.

The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

How it works:
1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

3. Every week, the participants that complete the challenge will be recognized on this page.

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