21 Days of Mindfulness

For the next 21-days, you will do little acts of mindfulness that will help you cultivate and expand your awareness towards mindfulness.


Day 1: Breathe. Begin the day with a 5-minutes mindfulness meditation practice to focus on your breath. Do this before getting out of bed. As soon as you open your eyes, take five minutes to breathe, observe your surroundings, and pay close attention to any sensations in your body. This will allow you to begin your day with focus, awareness, and joy!


Day 2: Explore and reflect on what causes you to stress. Journal on your reflections and pay close attention to any signs of stress during the day.


Day 3: Learn to listen to your body by paying attention to the sensations in your body. Practice a 5-minutes body scan. You can download any app such as Headspace or Calm to help you with your practice.


Day 4: Move and explore how movement can alleviate your stress, cultivate a sense of mindfulness and support emotional balance. Go to a gentle yoga class, dance class, Pilates or just go for a 30-minutes walk.


Day 5: Finances. Your goal is to find ways to spend zero dollars today. But if you spend, you must log all of your expenses for the day, followed by a brief reflection on how you could have saved money.


Day 6: Feed your mind, body + soul by practicing 10-minutes of mindfulness meditation to focus on the breath, 10-minutes of walking, or making a warm cup of tea or coffee and simply enjoying any of these moments without any distractions.


Day 7: Complete a household task such as cooking, cleaning, doing laundry, washing your car or cleaning your office to practice being in the moment while you complete any of these tasks. When the mind wanders, just keep bringing your attention to the task over an over.


Day 8: Learn how your eating style affects your personal digestion. Eat one meal with normal distraction, such as phone, watching TV or on the computer and eat another meal without any distractions, just you and your food. Briefly, journal after each meal.


Day 9: Take 2-minutes to call a love one and tell them how much you appreciate them.


Day 10: Learn how you can heal + calm yourself anytime. Do the S.T.O.P. meditation. Stop what you are doing; Take a minute to breathe; Observe your feelings, thoughts, and environment; Proceed with what you were doing.


Day 11: Create a daily practice to connect with yourself + your intentions/goals. Journal, read, meditate, etc.


Day 12: Go out with a friend for a cup of coffee, tea or a drink. Be present and focus your attention on your friend. When the mind wanders, simply bring your attention back to the moment without judgment.


Day 13: Begin to see food differently. Eat without any distractions-no electronics. Just you and your food.


Day 14: Slow down without sacrificing productivity or creativity. Do a 1-minute practice of the breath at your desk or at home.


Day 15: Understand how health is about more than what you're eating + how you're exercising. It is also paying attention to your body. Complete a 10-minutes mindful walk and pay attention to any sensations in your body while you walk. When your mind wanders, simply continue to bring your attention to your walking over & over.


Day 16: Feel connected to your body. Complete a 5-minutes body scan practice. Begin with your feet all the way to your head. Pay attention to each part of your body. Breathe in-focus on your feet. Breathe out, let go of your feet, breathe in-focus on your legs and so on.


Day 17: Become one with your feelings. Complete a 10-minutes mindfulness meditation practice on feelings and use your awareness to better respond to your emotions. You can download any app such as Headspace or Calm to help you with your practice.


Day 18: Listening. Truly listen to someone without trying to formulate your response.


Day 19: Practice gratitude. What are you thankful for today? Journal in the morning and before bed.


Day 20: Take three deep breaths in the morning, at lunch and before bed. Always breathing in and out through your nose.


Day 21: Congratulate yourself for taking the time to cultivate mindfulness! Go celebrate with your love ones and leave your phone behind.