Rhino Mindfulness Challenge

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“We will be using mindfulness to increase our motivation AND self-control during our 21 Day Challenge!”

Julie Johnston

Owner, Camp Rhino

Benefits of Mindfulness

Source: https://www.apa.org/monitor/2012/07-08/ce-corner

  • Reduces stress
  • Decreases emotional reactivity
  • Increases memory
  • Increases focus
  • Increases relationship satisfaction
  • Has been shown to enhance self-insight, morality, intuition and fear modulation. 
  • Evidence also suggests that mindfulness meditation also helps increase immune functioning and reduces psychological distress. 
  • It increases information processing speed and decreases task effort and having thoughts unrelated to the task at hand. 

Do I Really Need to do This Part of the Challenge?

Julie explains why the answer is YES

Rhino Mindfulness Challenge #1

Day 1 Mindful Moment: Set an intention for this challenge. Perhaps even write it down. And give to it a mindful moment of your undivided thought, feeling, and inner sight (visualization). Find a place to keep it, maybe on a piece of paper stuck to the fridge, in a journal, on a sticky note on your bathroom mirror, or maybe just imagine a special place for it at the surface or your mind. Keep your intention accessible enough to revisit throughout your 21 day experience, so it can serve as an anchor for your motivation.

During the 21 day challenge we will learn how to incorporate informal mindfulness practices into our daily lives to help increase our motivation and cultivate non-judgmental attitudes and self-control

Sarah Wells

MS Educational Psychology, E-RYT 200 Mindfulness Researcher PhD Educational Psychology Student, University of Nevada Las Vegas

Rhino Mindfulness Challenge #2

Mindful Moment Challenge 2: Your second mindful moment challenge is to try to practice the three pieces of mindfulness (intention, attention, and attitude) with an everyday task that we are all participating in far more these days: washing your hands.

Today, every time you wash your hands, I challenge you to try and engage in finding your capacity with the task. When you turn on the faucet, think about the purpose behind washing your hands. How does it serve you in the moment? How does it serve others? Take a moment to pay attention to the way the water running over your skin feels. What’s the temperature like? What does the soap feel like between your fingers? Notice if you are judging the task at all, and see if you can let that judgement pass without weight. Open your attitude with curiosity to the experience of washing your hands, the sounds, the sensations, and maybe even a sense of gratitude.

Rhino Mindfulness Challenge #3

Mindful Moment Challenge 3 Your third mindful moment challenge is to practice mindful eating. Before you take even the first bite of a meal or snack in your day, free yourself from distractions. Put down your phone, turn off any other screens or noise, and place yourself with intention in a state of attention towards the food in front of you. Imagine all of the hands that were necessary in bringing that food to your table, connect with a sense of gratitude for the network which provided it for you and include yourself in that sense of gratitude. Recall your big picture intention for the 21 day challenge and take a moment to imagine how this food will serve you; what you are offering to your body as nourishment? And when you take your first bite, savor the moment and engage fully in the detailed sensation of eating.

Rhino Mindfulness Challenge #4

Mindful Moment Challenge 4 For your fourth challenge, after every workout you will engage in at least 10 rounds of mindful breathing.  Once you have cooled the body down, find a comfortable seated position in which the spine is long and place one hand on your belly and the other hand over your heart. Take at minimum 10 rounds of mindful breaths in which you breathe in for 4 counts into the belly, the ribs, and the chest, you hold your breath for 6 counts, and you exhale your breath for 8 counts feeling the air leave the chest, the ribs, and the belly in turn. Follow this pattern of in for 4, hold for 6, and out for 10 and bring all of your undivided attention to the sensation of the breath in the body. Remember, this will really only be 10 conscious breaths out of the 23,040 you’ll take today. Feel free to add more opportunities for mindful breathing into your day for example, when you first wake up or before you go to bed.

Rhino Mindfulness Challenge #5

Mindful Moment Challenge 5 In this challenge, you are invited to get mindful about your body language. Not only does your body language inform everyone around you, but it communicates to your own mind and contributes to your well-being. So during your day, pay attention to when you are starting to feel tired, low energy, depressed, anxious, or any other state of being that is not serving your goals and then notice your body language. In that moment, offer yourself a mindful “fix” of posture. Roll your shoulders back, sit up nice and tall and take three deep breaths. Repeat this all throughout your day, with the intention of bringing yourself more energy and caring for your peace in low moments by offering mindful posture to your body.

Rhino Mindfulness Challenge #6

Mindful Moment Challenge 6 Your sixth mindful moment challenge is to practice mindful self-talk. Rather than focusing on changing negative self talk, here we are just trying to re-condition the way we embody our inner speech. Recognize that “I am” statements infer permanence. Your challenge this week is to think of one of these “I am’s” that you regularly catch yourself saying in your mind (for example “I am anxious”). Every time you find yourself thinking that “I am” thought, mindfully correct your language to reflect the fact that this negative state can and will pass. “I feel anxious, right now”. See if you can identify more than one of these thoughts and let your practice be to gently shift the way in which you choose to use your language.

Rhino Mindfulness Challenge #7

Mindful Moment Challenge 7 This challenge extends upon our previous challenge of mindful self-talk, but emphasizes the power of your language in a different way. Just as we can choose to change our language around our negative “I am” statements, we can take mindful moments of our day to offer ourselves positive “I am’s” that we hope to bring more fully into our lives. This week you are challenged to choose an “I am” mantra that resonates fully with a part of internal self you’d like to transform (“I am strong”, “I am enough”, “I am capable”). After your workouts, add this mantra into your mindful breathing practice. Close your eyes and take a moment to inhale “I am” and exhale your statement for 5-10 breaths.

Rhino Mindfulness Challenge #8 – Coming Soon

7 years with an amazing organization, of fitness, friends, crying, laughing, and lots and lots of mental health healing. ❤️ 
I’ve come a long way from 286 lbs when I started. 💕💕💕

Stephanie Metler Smith

Joining the Camp Rhino family has proven to be one of the best decisions I’ve ever made. I’m taking my life back one step at a time, one pound at a time. Camp Rhino is truly my happy place, and I’m eternally grateful for all the new friends/famliy I have there! #RhinoTough Thank you,Julie Johnston and all the coaches and Rhino family!! ❤️🦏💪

Patti Morello

I said, “I want to hike the Inca Trail to Machu Picchu.” It has been a dream of mine for years. At 313 pounds and completely out of shape, that was a pretty lofty goal.
I remember that first workout, I was so nervous and had to modify everything, but I kept going. Looking back, the training that I received from Camp Rhino not only trained me physically but also mentally for the trek. 

Victor Romero

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