PERSONAL WELLBEING

• Goal Visualization
  • Write down one important, achievable goal you would like to accomplish in the next couple of days. Once you've got it, write down all the steps you will need to take to achieve that goal. No steps are too small. Be sure to also put these steps in your calendar or in another visual place to remind yourself when it's time to begin.
• Self-Compassion Break
  • Recall an experience that made you feel somewhat badly. Visualize it until it makes you feel a little uncomfortable. Next, say to yourself, 'This is a moment of suffering' and 'Suffering is a part of life.' Use these statements to acknowledge the emotions you feel and to recognize that you're not alone in feeling this way. Next, place your hands over your heart and notice their warmth and gentle pressure, and the way they rhythmically move with your breath. Then say, 'May I be kind to myself in this moment.'
• Feeling Supported
  • Take a moment to write down the names of the people in your life who you can talk to when you feel distressed, worried, or down. Then, write down six central qualities that are common amongst these people. After that, take a moment to recall a specific time that one of these people comforted you when you felt distressed or upset. Visualize what happened and the way it felt to have their support. Take a few moments to write about the experience. Doing so can help you feel more supported and closer to others.
• Breathing Meditation
  • Sit in a comfortable position with your back straight and your eyes closed. Relax your body while planting your feet firmly on the ground. When you're comfortable, direct your attention entirely to your breath. Feel it entering and exiting your nose. Feel your lungs filling and exhaling. If your mind wanders, notice the thought in a nonjudmental manner, then redirect your focus back to your breath. Practice mindful breathing for several minutes.
• Random Acts of Kindness
  • In one day, perform at least 5 random acts of kindnesses. Each act can be small or large. For example, you could pay for the coffee or toll of the person behind you, you could pick flowers or bake a treat for a neighbor, or you could volunteer your time at a charity. It's important to do them all in one day in order to increase the positive emotional charge they bring you.