Practice mindfulness every day
Even a small dose of mindfulness can help you set a positive tone for the day.
Just do it!
Day 1 Become aware of what surrounds you
Awareness is a powerful practice in mindfulness. To be able to create awareness in any moment is an ability which you can train throughout the day. Explore what surrounds you. Just notice what is there without judging it. Become aware of your different senses. What can you see, hear, smell, taste, feel ... ?
Day 2 Close your eyes Breathe in Breathe out
Breathing in and breathing out. Close your eyes and let your breath flow. Concentrate only on breathing. There is nothing else for you to do.
Day 3 Sit in silence and observe your thoughts
What about your thoughts? Sit in silence for 3 minutes. Close your eyes, breathe and let your thoughts flow. Just observe - don’t judge - don’t get attached- invite all of your thoughts to show up and just notice what comes up. If it helps you, you can say to yourself: There was the thought that...
DAY 4 EXPERIENCE HOW TO FEEL LIKE A BLADE OF GRASS IN THE WIND
Train your awareness of bodily sensations. Stand upright, the inner sides of your feet should touch each other. Take a deep breath in and out, let your shoulders drop and any tension go. Close your eyes. Now, concentrate on the perception of your body. Feel how you are being carried by your feet. How your feet are firmly rooted to the ground. Fell, how your whole body is being carried. Maybe you perceive small movements. Imagine you are like a blade of grass, firmly rooted to the ground and yet flexible and pliable in a light breeze. Enjoy this feeling.
Day 5 Sit in silence. Listen to the sounds around you.
Today‘s exercise is well suited if you want to train your awareness via the sense of hearing. At the same time you can use this exercise to make your perception purer and free of interpretation. For example when we hear a sound like the hum of a car, we often tend to say, I hear a car. But in reality we only hear a humming sound. Our interpretation makes it a car. I invite you to play a little with your perception of hearing and focus on what you really hear. Have fun!
Day 6 Eat with the opposite hand
Mindfulness practice is also about becoming aware of things we do in autopilot mode. Eating for example. Exercise of the day: EAT WITH THE OPPOSITE HAND. How does that feel?
Day 7 Create an inner smile
Day 8 Design your best day
In times like these we need to adjust our life here and there. New routines might be necessary or also a completely new structure for our days. Exercise of the day: DESIGN YOUR BEST DAY. Grab a pen and a paper and make a timetable from waking up until going to sleep for a normal day. Close your eyes, take some deep breaths. And now describe what your perfect day would look like. Please keep it feasible and realistic. Small steps and changes are more likely to be successful than radical changes of your lifestyle. Keep it simple.
Day 9 Entering new spaces
ENTERING NEW SPACES. We move around. Even though staying at home, we enter different spaces like the bathroom, bedroom, kitchen or living area. We can stick our head out of the window or go outside if we have a balcony or garden. Every time you enter a new area or space, become aware with all you senses what has changed or is changing. Become aware of how the new space makes you feel, if it changes your mood. Become aware of what you see, touch or smell, the materials of floors, walls ceilings and furniture. Pause and experience the new space.
Day 10 Wearing a protective cape
DAY 11 Set your intention
Day 12 Think of 3 positive words
Language has a big impact on our emotions. Therefore it is very important to be aware of the words we use and how we talk to ourselves and others. Just like learning a foreign language you can grow your active vocabulary with positive terms. Try to come up with 3 positive words and use the throughout the day as often as possible.
Day 13 The power of good
Why not use your 3 minutes of mindfulness today to think of something good you could do for someone in your life? That someone could be a family member, friend, neighbor or a stranger passing by. Doing good for others makes our lives richer and more fulfilling, simply happier. What would be of joy or use for the other person? Maybe a book you can lend or a cup of fresh coffee that you can offer? Make a list of good deeds you can bring to your world.
Day 14 the compliment
A compliment from the heart: Pay a true compliment from the heart to someone close to you. Someone you like. This exercise is not about complimenting everyone you meet, it is more about being attentive to those around you. „I like the way you smile“ or „ I like that you are so cheerful on the phone.“ etc. This exercise is also about consciously perceiving the compliments that are made to you. Explore the meaning and the effect which the compliment has on you. Pay attention on how you feel when you receive a compliment.
DAY 15 What is your moment of ZEN?
Day 16 Count your breath
Here comes your breathing exercise for today: count your breath. Count with every exhalation until you reach ten -then start over again. Your mouth is closed, don‘t press your teeth together, let your tongue gently touch the palate. Bring all awareness to your breathing. Nothing else is of importance right now. Do not follow your breath, just count. Focus on every single breath. Enjoy. Don’t worry if you get mixed up. Just start from the beginning.
Day 17 Mindful Listening
The objective is that you direct your full attention on your conversation partner(s). Do not only concentrate on what is being said, but also perceive the mood the person is in. How is the breathing, the expression, the body tension? What is the rhythm and the tone of voice when speaking? Let yourself fully engage in listening. Do not judge what is said. Don't attach yourself to arguments, but try to follow the conversation and ask clarifying questions. Summarize how you understand what is being said, free of your own interpretations. Furthermore, focus on yourself and perceive how you feel about it? Which triggers are activated? Which body perceptions do you have? For example, how does your breath, your posture change? Are you relaxed or tense? What is it like for you to listen mindful?
DAY 18 Who inspires you and how?
Day 19 Self-care check-up
Day 20 ME-Time Reservation
Take some minutes to think about how you spend your time. Time for work, time for leisure, time for sports ... many of the hours of our days are planned and filled with activities we (think) we have to do. Now plan ME-Time. Time for you without any planned activity. Make a fixed reservation in you agenda. This time is for you. You can decide spontaneously how you want to use it. Maybe just for not doing anything at all. Maybe time to just be. Fight for your ME-Time under all circumstances and keep it a treasure or gift you give to yourself.
Day 21 What are you thankful for?
Gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret. Robert Emmons, a leading gratitude researcher, has conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression. So why not try a little gratitude exercise today? Sit in silence and breathe deeply. Think of 5 things your are thankful for today. If you wish to make this a regular practise, make a list of 5 things every day and read it out to a friend or family member at the end of the week. Share gratitude. Thank you!
DAY 22 What does Kindness mean to you?
Day 23 Be kind to yourself
Day 24 Make Yourself available
Kindness matters to friends, family and even strangers. One way to practise kindness is to make yourself available to others. This can be in many different forms and ways. Take 3 minutes to sit in silence. Concentrate on your breath, let it flow. Now think about people who are close to you, friends, family, neighbours, colleagues. Think about how you can be there for them this week. That might be a phonecall, a videocall, a letter, a picturepostcard, a talk, or just spending time together doing something the other person really likes. Show them that you are there for them and show your love through dedicating your undivided attention. When doing so, also look inside and notice how you feel. Take some time for reflection.
DAY 25 Visit the kindness Gym
Day 26 Comfort each other
Day 27 Thank You Letter
This is an exercise about good old writing letters. Sit in silence and think about someone you respect in your family, friends, school or workplace or your local community. Write (and send) a “thank you” letter to that person. Here are some inspirations what to write about: ... I really like your personality because... I know I can count on you when.... I really appreciate when you ... I am impressed by the way you....
Day 28 Spread Kindness and Positivity
Make this your “spreading kindness & positivity” day. Think about kind and positive messages you can send out to the world. Use your social media like Facebook, twitter or Instagram or the messaging services, hangouts, profile picture in any platform to publish a positive thought rich in kindness. Let's spread kindness throughout the world. Take care.