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vibe checkvibe check (City of Oakland)

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vibe checkvibe check
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Time for a vibe check!
Sometimes it’s important to take a step back,
pause what you’re doing and take a mindfulness
break. Whether you’re having a great day or
having a bad time, practicing mindfulness and
bringing yourself into the moment can have
lasting effects on your overall mood.
How to use this journal:
This is a llable PDF. To use it, make sure you:
1. Save the PDF on your computer; not all
browsers support saving your entries. (If you
want to type in your browser, check that you
can save with your changes rst!)
2. Open the PDF with Adobe Acrobat Reader (free
versions are here).
3. Type into the llable areas in this journal.
4. Save using the save icon in the top ribbon of
Adobe Reader.
If you have trouble saving your work, you can
also print this journal out to ll by hand!
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How did it feel?
What’s your vibe?
l--------l--------l--------l
Low vibes Good vibes Great vibes Off the charts!
Hug it out
Take a minute to love yourself like you
love a friend. Give yourself a hug.
Sit comfortably on the oor, and wrap
your arms around yourself, squeezing
gently, lovingly, as if embracing a loved
one. Try this for 60 seconds.
Hugs and emotional connections release
calming hormones, and there’s no deeper
connection than the ones you can make
with yourself.
GoZen.com
GoZen.com
How did it feel?
What’s your vibe?
l--------l--------l--------l
Low vibes Good vibes Great vibes Off the charts!
Rise and shine
Before you get out of bed is a perfect
time to meditate. Sit up in bed. Close
your eyes and take a deep breath in
through your nose, then slowly release it
through your mouth.
Stretch both arms over your head as far
as you possibly can. Let your right arm
fall to your left. Grab your left elbow
with your right hand. Continue to breath.
Put both arms back up high. Continue to
breathe. Let your left arm fall to your
right. Continue to breathe.
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GoZen.com
How did it feel?
What’s your vibe?
l--------l--------l--------l
Low vibes Good vibes Great vibes Off the charts!
Stop and smell the rose
Take time to enjoy the tiny, overlooked
goodness around you... literally.
Find a ower, a plant, a tree, anything
that grows. Bring it close to your face,
close your eyes, and breathe in its scent
for 60 seconds.
Is it sweet? Harsh? What does the scent
tell you about the plant you’re holding?
Carry this feeling through the day.
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GoZen.com
How did it feel?
What’s your vibe?
l--------l--------l--------l
Low vibes Good vibes Great vibes Off the charts!
Blow off some steam
Blow the steam off of a hot drink (it can
be real or imagined).
Hold the warm mug with two hands,
lifting slowly to your nose. Inhale
through your nose for four seconds,
taking in the aroma, noticing its richness.
Then, after a short pause, exhale slowly
through your mouth, cooling the drink,
preparing to sip. Repeat for 60 seconds.
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GoZen.com
How did it feel?
What’s your vibe?
l--------l--------l--------l
Low vibes Good vibes Great vibes Off the charts!
mixed feelings
Take a minute to notice all the emotions
inside of you right now.
Tired, nervous, lonely, proud, cheerful,
longing... there are hundreds of
possibilities; name as many as you’re
able.
Just notice them and say to yourself...
I notice I’m having the feeling _____.
I notice I’m having the feeling _____.
I notice I’m having the feeling _____.
GoZen.com
GoZen.com
How did it feel?
What’s your vibe?
l--------l--------l--------l
Low vibes Good vibes Great vibes Off the charts!
Ride the waves
All feelings come and go, like waves on
the ocean. When you feel challenged,
remember that just as the emotions
washed in, they will wash out.
Spend a minute imagining you ARE
the ocean, deep and vast. Breathe in,
allowing your waves to wash up on
shore. And breathe out slowly, as your
waters roll back into the sea. For one
minute repeat: “I am the ocean, my
feelings are just the waves.”
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GoZen.com
How did it feel?
What’s your vibe?
l--------l--------l--------l
Low vibes Good vibes Great vibes Off the charts!
ready for your close-up
Get outside into a little slice of nature and
nd something tiny, something most would
consider insignicant. A bug. A single
blade of grass. A leaf on a tree.
Now zoom in. Get in close to it. And for
one minute, consider how truly remarkable
that little slice of nature really is. Think
about how it came into the world, and
what a day in its life must look like. What
is its role in the world?
Now zoom out once again, and be in awe
of the size of the world around us.
GoZen.com
GoZen.com
How did it feel?
What’s your vibe?
l--------l--------l--------l
Low vibes Good vibes Great vibes Off the charts!
Listen Up
For 60 seconds, do nothing but listen.
Close your eyes. Rest still.
What do you hear? How near or far
is the sound? Are there noises in the
building you’re in? Birds outside? Distant
trafc? Wind in the trees?
Close your eyes and just listen, using
your imagination to illustrate everything
you take in with your ears.
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Completed 21 September 2021

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