Day 14: (Air: 15° F / H2O: 32.2°)
Finding and Following the Breath
Being “With” and Not Just Pushing “Through”
Listening, Welcoming, Responding with Wisdom
Breathing in, I Calm Myself; Breathing Out, I Smile
Noticing that Which is Constant

Day 13: (Air: 6° F / H2O: 32.4° F)
Let it Be What it Is
Coming to the Senses
Moving Away from Judgment
Moving Toward Curiosity
Being Welcoming Presence

Day 12: (Air: 29°F / H2O: 33°F)
Spotlight of Attention
Where Attention Goes, Energy Flows
Conscious Awareness Guiding Practicing
Visualizing as a Support for Doing / Resiliency Training for Life
Welcoming and Feeling and Being
Choosing to Get In /Choosing to Stay Conscious

Day 11: (Air: 23°F / H2O: 34°)
Using Visualization to Strengthen Resolve
What is passing? What is constant?
What remains the same?
Let it Be. Let it Go. Let it In.
Present-Centered Practice
Seeing the Healing Effects of Cold Water on Neuropathy

Day 10: (Air: 28°F / H2O: 34°F)
Choosing to Do It / Developing Resilience
Let it Be. Let it Go. Let it In.
New Relationships with Old Phenomena
Stay Joyfully Curious
I shift out of reactivity and allow myself to accept and feel what is in my body.
I embrace what is present.

Day 9 (Air: 33°F / H2O: 34°F)

Being Welcoming Loving Presence
Let it Be, Let it Go, Let it In (Rick Hanson)
Inhale / Pause / Exhale / Pause / Inhale
Deep Acknowledgment and Acceptance of What Is
Moving from Reaction to Responsive Wise Action

Day 8: (Air: 19°F / H2O: Ice )
Smile
Breathing in, I calm myself; breathing out, I smile.
It is well with my soul.
I am unchanging loving awareness in which the ever-changing flow of life arises.
May we be the love we seek to find in our world.

Day 7 (Air: 23°F / H2O: 32°)
Welcoming Opposites
I shift/step out of reactivity and allow myself to accept and feel what is in my body.
I embrace what is present.
I am unchanging loving awareness in which the ever-changing flow of life arises.
I am at peace with myself as I am, and the world as it is.

Day 6 (H2O – 35°F)
Resistance/Daily/Do It
Here I am. Now, I am here.
That which we welcome cannot bind us.
I always have the right response to every situation.
I am unchanging, loving awareness in which the ever-changing flow of life arises.

Moving from Judging and Labeling to Feeling and Being
Coming to My Senses
Sitting in the Seat of Centered Awareness
Using the Thinking Mind to Direct Attention and Energy
Physical Changes Connected to Ice Bath