The STRONG Challenge continues with finding ways to REST!

 

Chillaxing, naps, a good night's sleep...REST. It's something we all need desperately to thrive but ignore its mystical powers. Why does REST always seem to get put on the backburner of our 1000 MPH-paced lives. We all fall victim to not falling asleep at a regular time, ignoring quiet time with prayer and/or meditation or not designating a rest day for our week. This week, we reclaim our health with the power naps, sleeping in, quieting our minds...this week, we REST!

 

STRONG HOME>

 

Your Week 4 Motivation

 

 

ACCOUNTABILITY

This week, we will add to our fitness goals two, ten-minute helpings of meditation/prayer and one day of complete rest. Mark your tracking sheet in places where you will REST. Join the Facebook Community Group (link below) to share your moments of rest with your new friends! When we rest, we are STRONG.

Download your tracking sheet and remember to post it in a prominent place. Connect with your accountability buddy to make sure they are doing the same! Go team go!

 

Community Group     Tracking Sheet

 

STRONG Activities for Week 4

Below are some ideas to help us rest this week:

 

  • Bird Watching - Explore your neighborhood or local parks for native birds. Look and listen to find various birds within your area, then record how many you have found. On another day, go explore a new area to find the birds from that area. Spring Creek Prairie Audubon Center is a great place to hike and explore for birds (https://springcreek.audubon.org/). Another park to explore is the Pioneers Park Nature Center (https://www.lincoln.ne.gov/city/parks/naturecenter/index.htm). Take time to rest and relax your mind while listening for the birds and quietly observe. Here is a link with pictures and sounds for several birds you can find in Nebraska (https://ne.audubon.org/birds).

 

  • Meditate - Walk through this guided meditation with Lyn from the Copple Family YMCA. Meditation with Lyn

 

  • 5 Senses - Wherever you are being active, Name 5 things you can see, 4 things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

 

  • Mindful Seeing - Take the opportunity to notice the world around you while avoiding labeling and categorizing. Instead of thinking “bird” or “stop sign” try to notice the colors, patterns, movement, or textures of the world around you.

 

  • Rose and Thorn - Intentionally think about one thing that you are stressed about, and one thing that you are looking forward to.

 

  • Walking Meditation -  Focus on the experience of walking and being aware of the sensations of the subtle movements that keep your balance.  What muscles are you using and how do they expand and contract as you place your feet one in front of the other.

 

  • Take a day, preferably Sunday, and DO NOTHING. Rest, chillax, have 5 naps. Kid screen time is totally acceptable while you regroup your life for another week.

 

  • Unplug tech for 20 minutes and sit outside. Take in your surroundings. Journal your experience!

 

  • Try any of these 3 apps for guided meditation, stress relief, and rest.
    • CALM: Find Your Calm. Sleep more. Stress less. Live better.
    • SHINE: Daily self-care, Lifelong healing. Make a habit out of caring for your mental and emotional health.
    • DWELL: Cultivate a habit of listening to the Bible. A new audio Bible app that keeps Scripture in your ears and on your heart.

 

 

  • Need a socially distanced ice breaker? Try this:
    • Everyone stands in a circle and you begin by having each participant introduce themselves by saying "Hello, my name is __________" and everyone response saying "Hi, ____________"
    • Each round you add on a new category in front of your name:
      • Round 1 – Your Name
      • Round 2 – Your favorite food (example: Hello, my name is sushi Ashley; Participants: “Hi, sushi Ashley)
      • Round 3 – Your favorite color (example: Hello, my name is blue sushi Ashley)
      • Round 4- Your favorite hobby/activity (example: Hello, my name is writing blue sushi Ashley)
      • Round 5 – Add an adjective that starts with the same letter as their name (example: Hello, my name is amazing writing blue sushi Ashley)
      • LET US SHOW YOU HOW IT'S DONE

 

Questions? Email info@ymcalincoln.org for clarification and help with enrollment. By signing up for this Challenge, you will receive three (3) emails per week for six weeks. In order to unsubscribe from this email list, please click the unsubscribe link at the bottom of the email.