January is known for being the month of greyness (both in the sky and emotionally) so I thought now would be a good time to share my 30 day Mindfulness Challenge (although you can take up the challenge any time of the year).
The Mindfulness Challenge isn’t meant to be a chore … just another thing for you to do. If you don’t feel like taking part one day then don’t, just pick up again when you’re ready. By the end of the 30 days, you might even find that you want to continue with some of the ‘challenges’ and make them a normal part of your day or routine (if they’re not already). They should contribute to your equilibrium and help you to find some inner peace.
All of the actions in my Mindfulness Challenge are designed to not only slow you down and for you to take notice of what is around you but also to get you to think out of the box and find inspiration. For you to touch that inner creativity and have some fun. Do the challenges alone, with your partner or even with your family.
You do need to access some free resources to help you do some of the challenges which you’ll find at the end of this post. If you have access to these types of resources already then use what you’re familiar with. If you don’t get on with these then you’ll find plenty more if you search.
Image designed by GoodwinDZN
After each day ask yourself how it felt. Did anything change? If so, how? Could you do this as part of your routine? To get the most out of the challenge, note down the answers and anything else you think is important for you. Not only will this bring your thoughts from the realm of idea and imagination into a concrete reality but you’ll be able to look back and see changes.
Day 14 – just observe and let go. Don’t own them. You’re purely an observer.
Day 29 – Could you have reacted differently? How?
Day 5 Listen mindfully to your conversations today https://www.youtube.com/watch?v=TU6cCVu-wWo
Day 7 Practise 4-7-8 breathing https://www.youtube.com/watch?v=YRPh_GaiL8s
Day 10 Begin your day with a body scan:
Mindshift App > Chill Out Tools > Mindfulness Strategies > Body Scan https://www.anxietybc.com/resources/mindshift-app 9 minutes
or if you have time or want to do a longer body scan:
30 minute body scan https://www.mindful.org/beginners-body-scan-meditation/
Day 16 Practise 5 minute breathing meditation https://www.mindful.org/a-five-minute-breathing-meditation/
Day 30 Colour outside the lines https://www.thebalance.com/free-printable-coloring-pages-for-adults-1358144