Tibetan Bowls Music: https://www.youtube.com/watch?v=gbSeNYzYCiA&t=1679s
Daily Mindfulness Activities:
Remember that mindfulness is a skill that you will improve the more practice it. It is okay to become distracted. Acknowledge that you are distracted and then bring your focus back to the activity.
Day 1:
Breathing – With all breathing exercises, try to use a mindful position. This means to sit with your feet on the floor and back straight. Try to keep your shoulders and muscles relaxed. Each exercise should last at least two minutes.
“Wise Mind” Breathing – Wise mind refers to our state of mind that is a good balance of logic and emotion. On the in-breath repeat, “Wise,” and on the out-breath repeat, “Mind.”
Day 2:
Eating a chocolate or a mint- This activity with any piece of candy that you can eat slowly. First, observe the candy with your eyes. Notice the details in the wrapping. Use your ears to listen to the sound the wrapper makes as you open it. Use your nose to smell it before you put it in your mouth. Resist the urge to bite into the candy and instead, notice the taste and how it feels in your mouth. Focus on just the piece of candy until it is gone.
Day 3:
Categories – Think of a category (i.e. colors, animals, shapes, countries, etc.) and name as many things as you can that fit the category
Day 4:
Body Scan- Working your way from your toes to the top of your head, notice sensations you feel in various parts of your body. Go in order from your toes, calves, knees, thighs, hips, back, stomach, chest, fingers, hands, shoulders, neck, face, and head. It may help to follow a guided body scan audio online (i.e. YouTube).
Day 5:
Breathing – With all breathing exercises, try to use a mindful position. This means to sit with your feet on the floor and back straight. Try to keep your shoulders and muscles relaxed. Each exercise should last at least two minutes.
4-5-6 Breathing – Inhale on a 4-count, hold for 5, and exhale for 6. The count may vary depending on the individual. The important piece is that the exhale is longer than the inhale.
Day 6:
Grounding – Look around you. Find five things you hear, name four things you could see, three things you could touch, two things you can smell, and one thing you could taste.
Day 7:
Listen to a new song – Since you have never heard the song before, your mind will be less likely to go into auto-pilot when you are listening to it. Think about the rhythm, melody, instrumental arrangement, and changes in tone. See if you can pick out specific instruments that are being used. Listen to the lyrics of the song.
Day 8:
Standing on one leg – Find a spot on the floor to hold your gaze. Stand on one leg for one minute. As you are in position, notice sensations in your body and urges you may have to move. Focus your attention on maintaining your balance.
Day 9:
Breathing – With all breathing exercises, try to use a mindful position. This means to sit with your feet on the floor and back straight. Try to keep your shoulders and muscles relaxed. Each exercise should last at least two minutes.
Square Breathing – Imagine a square. Inhale for 4-count as you imagine going up one side. Follow the sides of the square as you hold, then exhale, then hold again before repeating the process on the second inhale.
Day 10:
Visualization – Think of a happy place, it may be a place that brings good memories or it may be a place that you associate with relaxation. Slowly build a picture in your head of the place with your eyes closed. Describe it yourself in detail. If it is room, what color are the walls? What does the ground feel like? What are some sounds you may hear at this place? Are there any other people there?
Day 11:
Savor a scent – Smell something strong, like a citrus, perfume, or flowers. As you hold it up to your nose, let it fill your senses. Focus your attention to the smell.
Day 12:
Affirmations – Think of five positive statements to say about yourself, your day, or your life. Repeat these affirmations.
Day 13:
Breathing – With all breathing exercises, try to use a mindful position. This means to sit with your feet on the floor and back straight. Try to keep your shoulders and muscles relaxed. Each exercise should last at least two minutes.
Five – Finger Breathing – Have one hand open, palm facing up. Use your other hand to slowly trace it. Inhale as you go up one finger and exhale when you come down.