WEEK # and DATE

(log every day of the week)

Mindfulness:

Type & number of Minutes Practiced

Daily mindfulness REFLECTION:

While engaged in this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART)

Brain (thoughts)

Body (sensations)

Heart (Emotions)

Example

Week 1

Sun/Sep 5

Example:

Body Scan

Mind wandered, thought about work, thought about friends, wondered when this would end

Headache, sore right toe, eyebrow twitching

Sadness, loneliness

Week 1

Mon/Jan 24

Pause-5mins

Eat one mindful meal-10 mins

My brain is in mess, thought about project, thought epidemic, thought when epidemic end

Tired, Low back pain, Headache

Worried, High pressure.

Week 1

Tues/Jan 25

Pause-5mins

Eat one mindful meal-12 mins

Thought my relationship and how to make new friends

Lack of sleep, Headaches, Sore eyes

Loneliness

Week 1

Wed/Jan 26

Pause-5mins

Eat one mindful meal-10 mins

Mind wandered, thought about my study, thought my work and how to finish it.

Still lack of sleep, Headaches

Sensitive, high pressure

Week 1

Thur/Jan 27

Pause-5mins

Eat one mindful meal-10 mins

Thought the meaning of life, thought future

Headaches

Confused,

Week 1

Fri/Jan 28

Pause-5mins

Eat one mindful meal-15 mins

Nothing to thought, my brain empty.

Little tired

Calmness

Week 1

Sat/Jan 29

Pause-5mins

Eat one mindful meal-13 mins

Thought should I going outside or doing some activities

Have some energy

Happy, Full of vitality

Week 1

Sun/ Jan 30

Pause-5mins

Eat one mindful meal-10 mins

Thought study, thought a new week is coming

Tired, fatigue, Eyes acid

Nervous and hopeful

WEEK # and DATE

(one entry per day)

Joy and Happiness Activity

Type and length of time practiced

Joy and Happiness Activity REFLECTION:

While engaged or after completing this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART)

Example:

Week 1

Sept 5/21

Gratitude

Brain (Thoughts)

Thought about how lucky I am

Body (Sensations)

Warmth

Heart (Emotions)

Calmness, contentment

Week 1

Mon/Jan 24

Honesty

Thought If the world were full of honest people, it must avoid many troubles

Warmth

Contentment, Happiness

Week 1

Tues/Jan 25

Justice

Thought justice is very important on each area. Thought about how lucky I am a justice people

Comfortable, warmth

Touched, Righteous

Week 1

Wed /Jan 26

Kindness

Thought I am really enjoying being a humanity people, kindness can change people’s attitude

A little bit tired, hands pain

Hopeful, Happiness and Warm heat

Week 1

Thur/Jan 27

Humor

Thought if you have a humor and happy friend, your life will be filled with happiness and laugh

Facial muscle pain

Pleasant

Week 1

Fri/Jan 28

Appreciation of Beauty & Excellence

Though there are many special things we need to find and explore

Hands pain, neck uncomfortable

Energetic, Pleased

Week 1

Sat/Jan 29

Gratitude

Though everyone need have gratitude and I am pleasured to be a gratitude guy

Warmth and body comfortable

Happiness, joy and Energetic

Week 1

Sun/Jan 30

Wisdom

Thought about how lucky I am a wisdom people that help me to solve many problems and doing new things

Headaches, neck pain

Proud

What was the most challenging parts of your practices this week?

What might you do differently next time?

The most challenging things is to use my character strength, that part is easy but also difficult, because I am not sure when and where can use my character strength, and how to express my thought. There is a different between daily life and hand-write things. Also, the language is a big challenging for me, English is not my first language, so there are many problems when I am doing my work.

The next time, I will try to touch different area and friends; maybe I can use same character strength to do different things, I believe it will produce different thought and emotion.

WEEK # and DATE

(log every day of the week)

Mindfulness:

Type & number of Minutes Practiced

Daily mindfulness REFLECTION:

While engaged in this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART)

Brain (thoughts)

Body (sensations)

Heart (Emotions)

Week 2

Mon/Jan 31

Body Scan-15mins

Thought my homework and Art & Design project

Neck pain, Headaches

Stressful

Week 2

Tues/Feb 1

Body Scan-15mins

Thought when I can finish my things and what to do for the next class

Shortness of breath

Still stressful and nerves

Week 2

Wed/Feb 2

Body Scan-12mins

Though when I graduate

Headaches and stomach pain

Depressed, Sensitive

Week 2

Thur/Feb 3

Body Scan-12mins

Thought presentation, thought quiz and dinner time

Stomach uncomfortable

Unhappy

Week 2

Fri/Feb 4

Body Scan-10mins

Though what is my favourite things during the epidemic

Eyes pain

Sleepy, fatigue

Week 2Sat/Feb 5

Body Scan-10mins

Thought my friends’ birthday gift

Neck and the lumbar spine pain

Hopeful, Enjoying

Week 2

Sun/Feb 6

Body Scan-15mins

Thought next week schedule and my part-time job

The lumbar spine pain

Lonely

WEEK # and DATE

(one entry per day)

Joy and Happiness Activity

Type and length of time practiced

Joy and Happiness Activity REFLECTION:

While engaged or after completing this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART)

Example:

Week 2

Sept 5/21

Gratitude

Brain (Thoughts)

Thought about how lucky I am

Body (Sensations)

Warmth

Heart (Emotions)

Calmness, contentment

Week 2

Mon/Jan 31

1.Thanks for my professor to give me one chance to drawing.

2. Thanks for my friends to teach me.

3.Thanks for my old friend call me and encourage me.

4.Thanks for my boyfriend give me a surprise.

5.Thanks for my cats give me a warm.

Thought I have a choice to choose University of Alberta and I meet lots of good people.

Warmth

Thankful, happiness

Week 2

Tues/Feb 1

1.Thanks for my boyfriend help me to move new apartment.

2.Thanks for my parent gave me best wishes for New Year.

3.Thanks for my friend treat me to dinner on New Year's Eve.

4. Thanks for my neighbor gave a new year gift.

5.Thanks for my manager gave me a red envelope

Thought about I still have lots of friend. Thought my family, I miss them so much. Thought traditional Chinese New Year.

Comfortable, warmth but neck pain

Excited, satisfied

Week 2

Wed /Feb 2

1. Thanks for new renter receive my package and gave me back.

2. Thanks for my cats give me lots of fun.

3.Thanks for my friends told me a new movie and watched with me.

4. Thanks for my friend to make a bubble milk tea, delicious.

5. Thanks for rent office solve my problem.

Thought about there are many kind friends and people help me to do something, they are very nice.

Hands pain, stomach uncomfortable but still warmth

Warm heart

Week 2

Thur/Feb 3

1. Thanks for my boyfriend to help me assemble the furniture。

2. Thanks for driver take my furniture and sent it to me.

3.Thanks for my manager understand me and gave me more time to relax.

4.Thanks for restaurant make a delicious hot pot.

5.Thanks for restaurant gave me discount.

Thought about the food and my job. Thought how to thanks for people who helps me

Muscle pain, throat pain

Happiness, Excited and Enjoying

Week 2

Fri/Feb 4

1. Thanks for my boyfriend taking care of me when I was sick.

2. Thanks for my friend gave me medicine.

3. Thanks for bed give me a warm place.

4. Thanks for my professor gave me time to delay my due date.

5. Thanks for hospital help me to take a test

Thought about my health. Thought Covid-19. Good news is not Covid-19.

Hands pain, throat pain, the lumbar spine pain. Whole body uncomfortable

Sadness, Fatigue, Uncomfortable

Week 2

Sat/Feb 5

1. Thanks for my classmate told me what I missed.

2. Thanks for my parent called me and care about me.

3.Thanks for my partner changed the meeting time.

4. Thanks for my boyfriend always by my side.

5.Thanks for my friend help me feed cats.

Thought about how lucky I am. Thought my homework. Thought a good and health body. Thought when I am feeling good what I want to do.

Still pain on throat, lumbar spine, and stomach.

Touched, hopeful.

Week 2Sun/Feb 6

1. Thanks for my friends take me to shopping.

2.Thanks for my boyfriend take breath with me.

3. Thanks for my classmate remind me the important date.

4. Thanks for stranger to helping me carry my bag.

5. Thanks for stranger waiting for me on the elevator.

Thought my surrounding. Thought about helping people is important. Thought thanks for people, thanks for things. I am so lucky living in here.

Hands and feet ache. Neck pain.

Contentment, Thankful.

In my life, Thankful is important for me. When you feel grateful for the first time, you will feel warm inside, and you will even feel that it makes your life positive instead of complaining. After these seven days of gratitude, you will remember that there are many good people in the world。 They help you, whether it is friends, family, teachers, or strangers. This is a positive influence, it brings us is spiritual help, help you to develop in a better direction. You think, this is a wonderful world, nice people in your life.

WEEK # and DATE

(log every day of the week)

Mindfulness:

Type & number of Minutes Practiced

Daily mindfulness REFLECTION:

While engaged in this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART)

Brain (thoughts)

Body (sensations)

Heart (Emotions)

Week 3

Mon/Feb 7

Breath Awareness practice-10mins

Thought about my Art class

Neck pain

Sensitive

Week 3

Tues/Feb 8

Breath Awareness practice-10mins

Thought about my friendship

Still neck pain

Calming

Week 3

Wed/Feb 9

Breath Awareness practice-10mins

Thought about my relationship with my boyfriend

stomach pain

Sensitive and lonely

Week 3

Thur/Feb 10

Breath Awareness practice-10mins

Thought about making a breakfast myself

The lumbar spine pain

Calming

Week 3

Fri/Feb 11

Breath Awareness practice-10mins

Thought about drinking with my friends and boyfriend tonight

Headache

Sleepy

Week 3

Sat/Feb 12

Breath Awareness practice-10mins

Thought about going to grocery shopping later

Legs acid

Joyful

Week 3

Sun/Feb 13

Breath Awareness practice-10mins

Thought about my homework which is due tomorrow, but I haven’t start ye

Eyes pain

Nerves

WEEK # and DATE

(one entry per day)

Joy and Happiness Activity

Type and length of time practiced

Joy and Happiness Activity REFLECTION:

While engaged or after completing this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART)

Brain (thoughts)

Body (sensations)

Heart (Emotions)

Week 3

Mon/Feb 7

Sleep – 8hours

Thought about sleep quantity

A little dizzy

A bit confused because it is a new start of a week

Week 3

Tues/Feb 8

Sleep – 8.5hours

Though how can I get good sleep today

Headache

Stressful but the good relationship with my friends makes me feel delighted

Week 3

Wed/Feb 9

Sleep – 9hours

Thought about how improved my skill

Relaxed

Less stressful

Week 3

Thur/Feb 10

Sleep – 8hours

Thought about what time should I need to sleep

Stomach is uncomfortable

Feeling of expectation

Week 3

Fri/Feb 11

Sleep – 9hour

Thought about my sleep quantity is better than before

Relaxed but still sleepy

Delighted

Week 3

Sat/Feb 12

Sleep – 7.5hour

Thought about if I have good sleep what influences me

Sore throat

Warm and happy

Week 3

Sun/Feb 13

Sleep – 8hour

Thought about sleep is very important things in people’s life

Throat still has a bit pain, but my head is clear

A bit stressful

I think people have good sleep that is significant, when I sleep lack 7 hours, my body feels bad and uncomfortable and the second day, you’re feel spaced out, you feel tired, and you're not have any vitality. But when you sleep arrived 7 hours, even 9 hours, your emotion and body feel good, you don’t have any negative thought, you will be more energetic and motivated to do something, and you'll be more focused.

WEEK # and DATE

(log every day of the week)

Mindfulness:

Type & number of Minutes Practiced

Daily mindfulness REFLECTION:

While engaged in this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART)

Brain (thoughts)

Body (sensations)

Heart (Emotions)

Week 4

Mon/Feb 14

Mindful Yoga practice- 15mins

Thought about the new week is start, what is my plan

Back pain

Calming

Week 4

Tues/Feb 15

Mindful Yoga practice- 20mins

Thought about Yoga, why yoga is so difficult!

Neck pain, back pain, legs, arms acid

Feeling good

Week 4

Wed/Feb 16

Mindful Yoga practice- 22mins

Thought about Yoga is the good way to keep health and have good emotion

Still neck pain and back pain

A little bit tired, fatigue

Week 4

Thur/Feb 17

Mindful Yoga practice- 15mins

Thought about same way to let me relax, like dancing.

Muscles pain and acid

Calming, happiness

Week 4

Fri/Feb 18

Mindful Yoga practice- 15mins

It is hard to keep practice every day, want to give up

Muscles pain

Sleepy and fatigue

Week 4

Sat/Feb 19

Mindful Yoga practice- 25mins

Thought about my next day planning

Body feels good

Joyful, calming

Week 3

Sun/Feb 20

Mindful Yoga practice- 20mins

Though what is the next practice, I love it

Body still feels good but muscles a little pain

Hopeful calming

WEEK # and DATE

(one entry per day)

Joy and Happiness Activity

Type and length of time practiced

Joy and Happiness Activity REFLECTION:

While engaged or after completing this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART)

Brain (thoughts)

Body (sensations)

Heart (Emotions)

Week 4

Mon/Feb 14

Walk- 20mins

Thought about the Edmonton’s weather.

Relax

Calming

Week 3

Tues/Feb 15

Walk- 25mins

Though there are many beautiful places I didn’t find before

Breathe easy, body relax

Happiness, enjoying

Week 4

Wed/Feb 16

Walk- 30mins

Thought about next time I need to take photo; I want to share with my friends

Foot pain, neck feels stress

Less stressful, joyful

Week 4

Thur/Feb 17

Run-15mins

Thought about weather, it is cold today. I need to wear more. I want to buy a puppy that is so cute.

Foot still pains but better than before

Feeling of expectation

Week 4

Fri/Feb 18

Walk- 20mins

Thought about I need to walk with my boyfriends, take him to somewhere and take photo

Body feels good

A little bit lonely but still happy

Week 4

Sat/Feb 19

Walk- 20mins

Thought about there are many things i want to share with my parents, I want to tell them what is beautiful in Edmonton.

Cold, neck pain

Happiness

Week 4

Sun/Feb 20

Walk- 30mins

Thought about I hate to run but I love to walk outside. I hope the weather good every day.

Breathe easy

Joyful, feeling of expectation

When I walk outside, I saw there are many nice place and good environment. Those I never saw it, because of pandemic, I walk outside just few times, so I missed lots of things. The best thing is I make friends when I went to park, there are many dogs here, I love pets, I enjoy playing with them. When you saw people’s smile face you will feel happiness. Actually, I hate sport, but I love this practice.

WEEK # and DATE

(log every day of the week)

Mindfulness:

Type & number of Minutes Practiced

Daily mindfulness REFLECTION:

While engaged in this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART)

Brain (thoughts)

Body (sensations)

Heart (Emotions)

Week 5

Mon/Feb 21

Mindful Yoga practice- 20mins

Thought about travel, thought about reading week planning

Body relaxes

Calming and happiness

Week 5

Tues/Feb 22

Mindful Yoga practice- 20mins

Thought about should I drink tonight, and what is the best gift for my friend’s birthday

Breathe easy, but sometimes headaches

Sleepy but joyful

Week 5

Wed/Feb 23

Mindful Yoga practice- 15mins

Thought about I still have project didn’t finished

Back pain and headaches

A little bit tired and stressful

Week 5

Thur/Feb 24

Mindful Yoga practice- 15mins

Thought about the next exam time and homework due date

Breathe hard

Sadness, fearful

Week 5

Fri/Feb 25

Mindful Yoga practice- 15mins

Time is so fast; I don’t believe today is Friday

Neck pain

Sleepy

Week 5

Sat/Feb 26

Mindful Yoga practice- 20mins

Thought about graduate, I want to apply another course to transfer grade.

Tinnitus

Depressed

Week 5

Sun/Feb 27

Mindful Yoga practice- 20mins

Thought about the end of reading week, there are many homework I need to do, so many things.

Breathe hard, lack sleep

Nerves, fatigue

WEEK # and DATE

(one entry per day)

Joy and Happiness Activity

Type and length of time practiced

Joy and Happiness Activity REFLECTION:

While engaged or after completing this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART)

Brain (thoughts)

Body (sensations)

Heart (Emotions)

Week 5

Mon/Feb 21

Walk- 15 mins

Thought about what I must do for my study next week

Relax, breathe easy

Calming

Week 5

Tues/Feb 22

Walk- 25mins

Thought about what gift I am going to buy for my best friend.

Breathe easy. Throat pain

Calming

Week 5

Wed/Feb 23

Eat dinner- 1hour

Thought about how to lose my weight and keep my health

Eyes infection

stressful,

Week 5

Thur/Feb 24

Walk -15mins

Thought about the stupid things I have done last month

Neck pain

Depressed

Week 5

Fri/Feb 25

Rest – 30mins

Thought about what topic of the picture I need to draw for my major.

Lack of sleep

A little bit lonely

Week 5

Sat/Feb 26

Thinking – 20mins

Thought about what I can do in the following summer break

Relax

Happiness, joyful

Week 5

Sun/Feb 27

Dancing- 1hour

Thought about how I can do better on dancing balance

Breathe hard, legs acid

Tired, fatigue, sleepy

I enrolled five courses in this term, so I have big stress, but when I finished this practice, I feel better than before, that is helpful. It is good way to release my pressure, before I take this course, I never try doing some yoga and walk outside every day, but this term, it encourage me to do it and give me positive life.

WEEK # and DATE

(log every day of the week)

Mindfulness:

Type & number of Minutes Practiced

Daily mindfulness REFLECTION:

While engaged in this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART)

Brain (thoughts)

Body (sensations)

Heart (Emotions)

Week 6

Mon/Feb 28

Body scan-15mins

Thought about midterm, my grade

Headache, Tinnitus

Stressful

Week 6

Tues/March 1

Body scan-15mins

Thought about looking for a new part time job.

Neck pain

Sleepy

Week 6

Wed/March 2

Body scan-15mins

Thought about planning to snowboarding in Banff

Comfortable

Calming

Week 6

Thur/March 3

Body scan-15mins

Thought about how to raise my academic efficiency

Headache, hand acid

Confusing

WEEK # and DATE

(one entry per day)

Joy and Happiness Activity

Type and length of time practiced

Joy and Happiness Activity REFLECTION:

While engaged or after completing this activity, what did I notice about my thinking (BRAIN), my body (SENSATIONS) and my emotions (HEART)

Brain (thoughts)

Body (sensations)

Heart (Emotions)

Week 6

Mon/Feb 28

Turn my phone off when I eat a meal

Thought about I can’t leave my phone

Relax

Boring, unhappy

Week 6

Tues/March 1

Turn my phone off when I eat a meal

Thought about why I am always hungry. why the phone is important for young people

Hungry, stomach pain

Confusing，nerves

Week 6

Wed/March 2

Turn my phone off when I eat a meal

Thought about why my boss always chattering for little things

Headaches, arms acid

Angry and embarrassed

Week 6

Thur/March 3

Turn my phone off when I eat a meal

Thought about what things can instead of the phone, what topic I need to talk with my friend

Feels not bad but tired

Depressed, confusing, lonely

For this week's practice, I couldn't do it well because it was very difficult. Mobile phone is an important role for me, it gives me a sense of security, when I leave the mobile phone, I will be nervous. But turning your phone off while you're eating is a good start. You'll be really focused on the meal, and you'll want to talk to the people next to you instead of picking up your phone to play instead of communicating. Turning your phone off is a good start, but it's also the hardest part. I think the best part of this exercise is that it made me seriously think about the negative effects of mobile phones on us, the emotional changes caused when we leave them because we are too dependent on them. I hope one day I can use it for less time.