30 Days of Mindfulness

 Mindfulness is about paying non-judgmental attention to either (A) whatever comes into your awareness or (B) focusing on a specific sense, like sound.

If you have physical limitations or injuries, obviously skip anything that isn’t safe for you.

Day by Day Plan

Day 1: Notice the scent and texture of the lotion and the sensation of applying it to your feet. If unrelated thoughts arise, gently redirect your focus to the sensations of the foot rub. If judgmental thoughts appear, such as “This feels good,” gently bring your attention back to the moment-to-moment sensations you're experiencing.

Day 2: Repeat the previous exercise, but this time while showering. Focus on the sound of the water and the sensation as it touches your skin.

Day 3: Focus on the sensations of your body in motion, such as the feeling of gravity when you lift your leg. Be aware of any external stimuli that enter your mind (like the sounds you hear) and allow these sensory experiences to flow naturally.

Day 4: Notice the sensations in your face when you smile.

Day 5: Engage in drawing, coloring, or any creative activity. Art can assist in reducing stress.

Day 6: Concentrate on a specific element of the song, such as the drums, or allow various components of the song to enter and leave your awareness naturally.

Day 7: Similar to the walking exercise, but focused on getting out of bed. Pay attention to your body and how it interacts with the sheets, floor, and other surfaces.

Day 8: Pay attention to the sensory experience when you take two bites of food.

Day 9: Pay attention to the sensory experience of taking two sips of a drink. After being deliberately mindful during these initial sips, you’ll probably continue to be more aware as you drink the rest.

Day 10: Write down 2 things you are grateful for

Day 11: Consider a digital detox. Take a break from your phone.

Day 12: Lean your elbows on a windowsill and spend five minutes observing the world outside

Day 13: Practice mindfulness at work. Promote open discussions with colleagues.

Day 14: Intentionally and mindfully reconnect with life to feel happier

Day 15: Focus on the sensations of exhaling slowly. Let your inhalation happen naturally and concentrate on the feelings associated with it.

Day 16: Enjoy a calming movie and fully engage with the film and its experience

Day 17: Try mindful meditation

18: Take a few moments to practice self-awareness and recognize your emotions

Day 19: Observe whenever you have a self-critical thought. Show yourself compassion for experiencing self-criticism and let that thought naturally pass through your awareness.

Day 20: Pay attention to the sensations of exertion and your body working.

Day 21: Observe how any positive emotion, such as joy, manifests in your physical body, possibly affecting areas like your face, shoulders, and more.

Day 22: This applies to any unpleasant emotion. Gently relax your body wherever you feel it tensing in reaction to an unpleasant emotion.

Day 23: Gently rotate your neck in a clockwise direction, then switch to counterclockwise several times. Close your eyes and focus on the sensations you feel.

Day 24: Spend some time with your children or a young relative and be aware of the time you are spending with them.

Day 25: Spend time outdoors and allow anything to enter your awareness, be it sounds or physical sensations. Let it remain in your awareness until it naturally shifts to something else.

Day 26: Focus on what is most important to you right now

Day 27: Observe the beauty of nature during your daily walk or run

Day 28: Enjoy a complete lunch break and remain stress-free at work. Aim to make this a daily habit.

Day 29: Remember that your thoughts are not necessarily facts. What is truly occurring around you?

Day 30: Try adjusting your morning routine to begin your day on a positive note.

Day 31: Listen to a mindfulness podcast.