Mindfulness Challenges 1.1

Incorporate these small challenges in your daily life to help encourage mindfulness:

• Take 3 deep breaths before an activity

  • Prepare yourself by taking a pause. Allow the brain to let go of the previous action and focus on the new task at hand. Try slowing down the exhale to be just as long as the inhale

• Allow more silence throughout the day.

  • Always play music? Try completing a few activities in silence instead. Music, although wonderful at times, has the ability to shift our mood and stifle feelings that may be trying to surface. Removing influences can allow for more attention to be present on emotions, thoughts and the task at hand. Try driving, washing dishes, cooking, gardening, folding laundry etc in silence

• Leave the phone.

  • Next time you’re waiting in line, picking up an order or just hanging out, resist the instinct to grab your phone. Take in your surroundings. What are the colors, sounds and smells around? What are people saying? What do they look like? Experience your environment instead of just being a prop in it.

• Bring attention to your stance.

  • We often favor one leg and shift our weight to that side. Or maybe you hold weight on the outer edges of your feet. Do the toes turn in or point straight forward? Over time, these can create imbalances in the body. Try standing evenly on both feet with arms crossed or hanging to your side. I think you will find this much harder than it seems!

• Eat your meals in peace.

  • Try to give focus simply to the experience of eating. No reading, music or heavy discussions. Bring attention to the flavors and textures as well as chewing thoroughly.

Add at least one challenge per day. The more you can practice the better! Leave a comment below with any suggestions or insights and check back for the next round of challenges coming soon!