Your Zen minute: Every experience you have is a system with two parts — there’s (1) the thing and (2) you perceiving it. Just as a TV image could be fuzzy or jittery or too dark because of the settings, so too can a conversation, an email, or a situation look funny or bad because of how you’re feeling. When you notice a negative response, pause and check to see where the negativity is coming from.

Last week, we began our mindful challenge with seven simple daily activities — instructions to focus on different obvious but often unnoticed aspects of your everyday life. How did it go? (We’d love to hear about it! See below.)

It takes some effort to keep a mindfulness habit going, but not a huge or demanding amount — it’s just about letting yourself pause and make the choice. And it will pay off in the end: The more you allow yourself to slow down and just be in the current moment, the better you feel physically, the calmer you become. It becomes easier to look at things in a more positive light.

Here are your activities for Week 2:

Mindful tactile exercise Pinch your arm and pay close attention to how it feels and what your emotions start to do. Notice the pain it causes, and how it radiates out from the point where you pinched, flowing through your body. This exercise really tunes you in to how your body deals with discomfort and what emotions arise.

Silent walking exercise At some point today, take 10 minutes to walk silently either indoors or outside. Stay silent through the entire walk, so you can hear what your mind is producing. As your attention is pulled to certain objects or sounds, call them out by naming them out loud three times. Notice what happens when you do this.

Mindful waiting Anytime you find yourself waiting today, take this chance to practice mindfulness, gratitude, or meditation. What if you were to practice being on the lookout for moments of waiting in the day? Instead of grabbing something to fill the space, honor it as a chance to be OK with just waiting. Today, be happy to wait!

Mindful tasting Taste something with a strong flavor, like a tangerine. Pay close attention to what happens in your mouth, and what feelings the taste brings out. Really try to appreciate how the object tastes and makes you feel. Breathe it in without thinking of anything else. Appreciate every aspect and emotion of the taste.

Mindful melting exercise Super easy to do anywhere! Sit, relax, and imagine yourself becoming so relaxed that you are melting into everything around you. Just let your mind clear when doing this, and purely relax and melt away.

Full sensory awareness Wherever you are, just stop and look around (as long as it’s safe to do so). Become aware of everything your senses pick up. How do you feel? Do you feel happy? Excited? Anxious? Take a moment and appreciate where you are and what is happening, along with how you are actually feeling in this moment.

Mindful hand awareness Grasp your hands together really tightly and hold that for 5 to 10 seconds before releasing. Pay attention to how your hands feel. Keep your attention focused on the feeling for as long as you can. Do this a few times during the day until you truly appreciate how it feels and how your body and mind deal with it.

Thanks for reading! If you’re trying this challenge, let us know how it’s going at shorelines@northshorebank.com. —Pat Ingelse, AVP, PMP