Mindfulness for Retirement challenge
Online challenge for those retiring to stop ruminating, tackle toxic thoughts and get back to your life

Who is this challenge for?
This challenge is aimed at both men and women who are about to retire or who are in retirement. You will need to spend a few minutes each day on this challenge in order to build a mindfulness practice into your daily life thereby allowing you to experience the benefits of Mindfulness in your life. You will be buddied up with a partner to help you remain motivated . You will also have access to a dedicated group of people who have or are currently on a journey of retirement.

What are Mindfulness and Wellness Challenges?
Mindfulness and Wellness challenges take you on a journey from your current mental state to some desired future mental state. For example, if you are a person suffering from anxiety, stress and finding it difficult to concentrate we have a challenge just for you. In the process of participating in the challenge you will go on a journey whereby you will be given the opportunity to practice a set of skills on a daily basis with a group that will help you transform your emotional state. 
How does it work ?
These challenges are run on our Wellness smartphone app. Each challenge will have particular content and provide access to an online community of like minded challengers that are specific to your current situation. 
Benefits to you
  •     Increases in attention levels
  •  A decrease in anxiety, depression and irritability
  •  More fulfilling relationship
  •   Greater resilience and creativity
  •   Less stress and increased happiness levels
How is it different from other Meditation Apps such as 'HeadSpace'
There are lots of excellent apps such as Headspace out there. This challenge delivered through an app, is slightly different as it includes lots of easily understood brain science to help you and motivate you to understand why you will obtain huge benefits from a daily meditation practice. It also differs from other apps in that you are assigned a buddy and will become part of a community of fellow participants engaging in a daily Mindfulness practice. In the app you will be encouraged to journal your experiences thereby giving you the feeling of progress and engagement.
Plan Options
Option 1
Option 2 
(Includes access to a mindfulness coach and group to monitor your progress)
Option 3
(includes access to the group)
Content of the Challenge
  •  Content:  Interactive Online Challenge
  • Skill level: Beginners
  • Time: 10 to 15 mins a day, everyday
  •   Includes:
  • Scientifically proven material
  • Each challenge participant is assigned a buddy for motivational purposes
  • Online Community forum where participants motivate and journal their experiences
  • Certificate of completion (Note: requires a minimum of 60 journaling experiences on the app)
Challenge Description
This challenge was created so that anyone, anywhere, can easily and effectively learn to practise mindfulness in daily life and enjoy the benefits. We have been offering mindfulness courses for many years now and one of the main problems we have experienced is that many participants give up just at the point before the benefits begin to appear. For this reason, this is not a course but a challenge. In this challenge you will be assigned a buddy to help keep you motivated. We know from neuroscience, that if you hear that your friend is going to the gym, you are more likely to go.

No matter where you are, or whatever your lifestyle – you have access to one of the best online mindfulness training platforms available anywhere. The challenge was compiled by Mindfulness experts with decades of experience in imparting the teachings of Mindfulness.

With a structure that’s easy to follow and at a pace that suits you, the course will guide you through all the elements of Mindfulness-Based Cognitive Therapy (MBCT) and Mindfulness-Based Stress Reduction (MBSR) coupled with some interesting elements of Positive Psychology to help you during those more challenging moments.

This fully online challenge is structured over 8 weeks and guides you through each step in helping you to take charge of your emotional healing. You will gain a full understanding and appreciation of how thoughts and emotions interact; how to become fully ‘present’ in your life; how to change your mindset to notice the good in your life, and how to ‘accept’ and breathe through your difficulties.
Challenge Delivery
The challenge is delivered over a 8 week period beginning on the commencement date of the challenge. The information is accessible in your own time and there is no requirement to be online at any particular time. Information, videos, audio and meditations are available to you throughout the challenge so that you can continue your Mindfulness practice once the challenge is completed. Content can be accessed on your pc, laptop, iphone or as an app on your android phone.

This online challenge uses techniques to keep you engaged and motivated so that you can experience the benefits of your Mindfulness practice as soon as possible. We know from experience that mindfulness is not easy. It requires regular practice. To help you with this, the challenge is delivered on 'Your Wellness Pal' platform. This is an app that was specifically developed to help you remain motivated on your mindfulness journey. As mentioned previously, you will be assigned a 'Buddy' to keep you motivated and you will also have access to your regular progress journal. 
An extensive body of academic research supports the benefits of mindfulness practice for mental performance, emotional wellbeing, physical health and more. Recent developments from the field of neuroscience show that mindfulness practice produces positive changes in the structure and functioning of the brain.
What are the requirements for the challenge?

  •  You do not need to have any former knowledge or experience of Mindfulness.
  •  It is important for you to be able to find the time to do the meditations every day in order to experience the benefits.
  •  A quiet place where you can just ‘be’ so that you can perform the meditations.
What are the benefits?

  •   Increases in attention levels
  •  A decrease in anxiety, depression and irritability
  •  More fulfilling relationships
  •  Greater resilience and creativity
  •  Less stress and increased happiness levels

Challenge Content
Week 1
  •  Introduction to Mindfulness, Concentration, Insight
Week 2
  •  Bringing the Mind home to the Body, Neuroscience
Week 3
  •  Exploring Physical and Mental limits, Positivity Ratio, Neuroplasticity
Week 4
  •  The Negativity Bias, the Limbic System, the ABC model of Emotions
Week 5
  •  Exploring Difficulty
Week 6
  •   Exploring Identity, Cultivating Compassion
Week 7
  • Positive Psychology and Gratitude, Depleting and Nourishing activities
Week 8
  • Our Belief System, Addiction, Integrating Mindfulness into your life
Throughout the Challenge
  • Challenge participants will be invited to journal their experiences each day.
Certificate (available to those who have completed daily journalling over 60 days)