100 days of care
Join The Movement
Take small daily steps to increased well-being
Current 100 day Challenge
Sept 12 – Dec 21, 2022
Join us for 100 days of accountability and peer support to increase your well-being!
Start anytime and begin your own journey to a deeper sense of self-trust and contentment. There will be another round of 100 Days offered in the New Year, but why not jump in and get started practicing now!
100 Days of Care is a daily self-care challenge.
It is an opportunity to MAKE PEACE with ourselves, to make peace with our body and mind, to make peace with others.
Using a small, daily COMMITMENT of your own choosing, we’ll apply GENTLE discipline and COMPASSION to effect meaningful change in the way we SHOW UP for life!
Instead of taking an attitude that there is something wrong with us that we need to fix, we’ll SLOW DOWN and re-train ourselves to PAY ATTENTION with CARE and KINDNESS to both our own experience and the experience of others.
How to participate in the 100 Days of Care
Create a personal mantra.
Your mantra is a loving, caring phrase that you will recite at least once daily for 100 Days.
I care deeply for myself and others.
I am peaceful and at ease, I am filled with lovingkindness.
I am safe, healthy and worthy of love.
Take your time to think of something that moves your heart. Let it be a living statement that can evolve. You may find you naturally want to tweak or change the phrase as the 100 Days progresses.
Listen below, if you like, to a 7-minute guided meditation that uses the first example.
Pair it with a daily action.
The basic 100 Day commitment is to recite your personal mantra at least once per day.
If you feel inspired, add something small and measurable that you’d like to undertake to do daily that you know would feel good for your well-being.
Examples of things that could feel good: meditation, yoga, more time for rest/sleep, acts of kindness/generosity, gratitude practice, walking in nature, reading, journalling or creative writing, other creative arts (painting, drawing, dancing, photography), limiting or cutting out caffeine, alcohol or other intoxicants, reducing social media consumption and binge watching.
Accountability and giving and receiving support are key features of making meaningful change.
You can note your own progress in a journal or a wall calendar. But it is most powerful to join with others in a community energy of goodwill and encouragement.
We have THREE forums available for you to participate: Insight Timer, Facebook, Instagram (links below).
Three ways to engage with the 100 Days of Care community
The Insight Timer meditation app allows us to connect with each other. Post your successes or challenges daily. Respond to and encourage others. We will be adding content over the course of the 100 Days. Be sure to add your name to your Insight Timer profile and turn on notifications for the app, so that you receive alerts.
If you enjoy FaceBook, it is another place we can connect. Post your successes or challenges in our FB group daily; respond to and encourage others! Post using the #100daysofcare hashtag. In a search, it helps us to quickly aggregate participation! We will be posting content over the course of the 100 Days to inpsire you.
Post your daily successes or challenges on Instagram and tag us @100.days.of.care. Your posts are a way to be accountable to yourself and to encourage others. Remember, shining your light does not dim the light of others! Use the #100daysofcare hashtag. In a search it helps us to quickly aggregate participation!
Write out your daily commitment
Once you’ve created a personal mantra and paired it (Step 2 is optional) with a simple, measurable daily action, be sure to write out your 100 Days of Care daily commitment, and keep it somewhere you will see it on a regular basis (e.g. daily planner, sticky note on fridge, phone alarm, calendar alert).
Below are four examples, to help you gain clarity. The possibilities are endless, be creative!
My mantra: I care deeply for myself and others.
My 100 Days commitment: Each day, I will recite my mantra 3x (once in the morning, once at lunch and once before bed).
My mantra: I am peaceful and at ease, I am filled with lovingkindness.
My 100 Days commitment: Each day, I will recite my mantra 7x (while pausing and breathing deeply), and I will walk outside for a minimum of 10 minutes.
My mantra: I am safe, healthy and worthy of love.
My 100 Days commitment: Each day, I will recite my mantra at least once and anytime that I recall it, and I will limit myself to one coffee that I’ll drink before noon.
My mantra: I am open to receiving love and I notice kindness in myself and others.
My 100 Days commitment: Each day, I will meditate on my mantra for 5 mins and I will write in my journal for 5 mins.
Things to keep in mind
Be easy with yourself. Instead of taking an attitude that there is something wrong with us that we need to fix, let’s SLOW DOWN and re-train ourselves to PAY ATTENTION with CARE and KINDNESS to both our own experience and the experience of others.
Be simple and specific. Keep your commitment small and manageable. 100 days is a long time, and we are looking to create CONSISTENCY and a SHIFT in our fundamental/underlying view of our selves and others. That we are worthy of safety, love and happiness.
Daily is a recommendation — Daily-ish is enough. We can take inspiration in the suggestion from Dan Harris (author of Ten Percent Happier): “The little twin slogans that I use are, “one minute counts” and “dailyish.” Don’t fall into the trap of giving up if you miss a day. You can always begin again.
If it doesn’t feel good, we won’t do it. Make your 100 Days of Care a joy to undertake! Keep it light and creative. Celebrate your successes and give encouragement to others.
Let yourself evolve. Get curious about the ways you may be rigid. Investigate your thoughts, feelings and beliefs about yourself and the world. Practically speaking, let the 100 Days evolve too. Your daily commitment can be tweaked as you discover things about yourself and your path.
Resting in a Self-Care Mantra
In this 7-min guided meditation, we will use “I care deeply for myself and others” as a loving phrase directed toward our body and mind. You can substitute your personal mantra, words that work to relax and open your heart-mind.
EVERY MOMENT A NEW BEGINNING
“It is never too late to turn on the light. Your ability to break an unhealthy habit or turn off an old tape doesn’t depend on how long it has been running; a shift in perspective doesn’t depend on how long you’ve held on to the old view.
When you flip the switch in that attic, it doesn’t matter whether its been dark for ten minutes, ten years or ten decades.
The light still illuminates the room and banishes the murkiness, letting you see the things you couldn’t see before.
Its never too late to take a moment to look.”
Sharon Salzberg, Real Happiness: The Power of Meditation
When we deeply love and care for something or someone (ourself and others), we NATURALLY make healthier, kinder moment-by-moment choices and tend towards care in our actions.
Let us know if you have any questions!
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Call us: 905.401.YOGA (9642)
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