What is A Mindfulness Practice?
Have you been hearing a lot about mindfulness practice lately and wondering just what it means or why you should even care about it? Or maybe you know what it is but don’t think that you have the time or even the patience to get started? Well, we have a simple 21 Day Mindfulness Challenge right here that anyone can do and it is full of simple activities that you can practice with what you already have- or things that are readily available. Keep reading for some benefits of adding a mindfulness practice, or you can jump ahead to Day 1.
This post contains affiliate links, including from Promptly Journals. I earn from qualifying purchases. This means that I may earn a commission should you choose to sign up for a program or make a purchase using my link. This is at no extra cost to you. I only recommend products that I truly believe are helpful. See our Privacy Policy and Disclosures.
So what exactly is mindfulness? Basically it is about being in the present moment, being fully aware of what we are doing and how we feel- while not being concerned by the other things that are going on around us. Or, not focused on what is coming up next or what happened before this moment.
Practicing mindfulness can help us to deal with stress, help us to be less reactive, and help us find more joy in the present moment by helping us to tune in to what we are doing. We don’t have to completely empty our mind of all extra thoughts- we just let them come and go and then refocus on the present.
Take a look at the 21 Day Mindfulness Challenge. It includes mindfulness practice ideas you can easily add to your day. Give it a try and don’t get too overwhelmed. Not everyday will resonate with you- and that is okay. Hopefully you will come away with one or two activities that you can incorporate into your daily life. Remember it doesn’t have to be perfect.
There are many mindfulness challenges out there with a quick search online. I have picked these 21 mindfulness practice activities specifically because they are accessible and simple to implement, but if you are interested in learning more- feel free to research! If you want to get started, just take it day by day starting with Day 1- or you may be interested in some of this research and resources on mindfulness practices:
8 Things to Know About Meditation and Mindfulness | NCCIH
21 Mindfulness Practice Challenge
Day 1 Gratitude
Make a Gratitude List today! This is a quick and easy way to start implementing a mindfulness practice into your daily life. You can quickly jot down a few things that you are thankful for right now- or even just say them out loud or to yourself. Or you can start a 30 Day Gratitude Challenge– simply fill in a square each day. It does not have to be something big- it could be that you are thankful for a hot cup of coffee each morning. Remember it is the little things that really help fill us with joy. By taking a moment to acknowledge the things that we are thankful for, we can have things to look forward to each day.
If you would like something more formal, you may be interested in these: Promptly Journals– I love these journals because they have a variety of journal for all stages of life and many different milestones. They have gratitude journals as well as this one that is focused on Self Care:
Here is some research on gratitude practice if you are interested:
How Gratitude Changes You and Your Brain
Giving thanks can make you happier – Harvard Health
Day 2 Decrease Stress With Coloring
Coloring has become a very popular activity to help deal with stress. Research on the effects is still limited, but we know that art therapy has been around for many years. Check out this quick article if you are interested in learning more. You can find so many options for adult coloring books. Here are a few:
I also found these free coloring pages that you can print at home: Fun Adult Coloring Pages: The Ultimate Free Printable Adult Coloring Book to Chill Out & Relax – by 30Seconds Mom. If you don’t have access to any coloring supplies- just grab a pen and a pencil and get creative- there are no rules here! Set aside 10 minutes (or more) and just color-that’s it. Then see how you feel.
Day 3 Meditation
You have probably heard about meditation. Maybe you have thought about starting a meditation practice or know someone who does it. It is easier to get started than you think. It can be formal- but it doesn’t have to be. And don’t worry- it doesn’t involve clearing your mind of any and all thoughts. It is about letting those thoughts enter your mind, acknowledging them but not fixating on them, and then letting them go. Here is some research if you are interested:
Meditation: Process and effects – PMC
There are plenty of ways to get started for free. YouTube has so many options. There are also paid services and apps. But, for our purposes here- let us just take 10 minutes and relax! Try mindfulness meditation. You don’t need to have any experience with meditation to give this a try. Simply find a comfortable position. No need to sit on the floor with your legs crossed- a chair or even lying down is fine. Take a look at these 3 resources and just hit play and relax and breath for 10 minutes:
30 Day Meditation Challenge – YouTube
5 Minute Mindfulness Meditation
Daily Calm | 10 Minute Mindfulness Meditation | Be Present
Day 4 Mindful Eating
Have a mindful meal- or just a cup of tea or coffee. Turn off electronics (a bit of music is fine) and simply find a meal or a break at least once today and focus only on the meal. Tune in to how you feel, how it tastes, smells- the experience. It doesn’t get much simpler than that. Then notice how you feel. This is a great opportunity to help us stop multitasking. When we multitask, we think that we are being more productive but in reality we are just constantly switching back and forth between tasks. Pick a time today and see how you feel.
Day 5 Breathe
Of course we are always breathing- but today take notice of how you are breathing. Try to check in a few times during the day and notice if you are taking deep or shallow breaths. How is your posture? Are you slouched? Are you comfortable? Taking nice deep breaths will have a big impact on how we feel. I have written a little about the breath in Breathing For Better Mobility if that is of interest to you.
Try to set aside three times today and take 3 deep breaths– set an alarm if you need to. Take a long inhale and an even longer exhale. You can explore breathing exercises if you wish, but today is just about checking in and taking some deep breaths. You may be interested in this book for more information:
Breathe Deep: An Illustrated Guide To The Transformative Power Of Breathing
Day 6 Observe Nature
There has been research on the effects of nature on our well being. You can take a look at this interesting article if you would like a deeper read: Nurtured By Nature
Today, make an effort to get outside for 10-15 minutes and just observe what you see. Use all of your senses and take it all in. If you are someone who already does spend time outside each day, see if you can find something new today. If you can’t get outside – take a look out the window. Or, you may be interested in these online resources:
5 National Parks Offering Virtual Tours You Can Take From the Comfort of Home
Take a Virtual Visit to a National Park
There are lots of different options for virtual tours that you can find with a quick search or on YouTube if this type of thing may work for you! So get outside or take a virtual visit- and then see how you feel.
Day 7 Body Scan
Try a body scan. This is a simple process of just checking in with the physical sensations of each part of the body and noticing how it feels before moving on to the next. Start at the toes – then go to the ankles – the shins- up to the knees, the thighs, the hips, torso, neck, arms/hands/fingers – all the way to the top of the head.
You can even practice a small contraction or movement at each point and see how it feels.You can try this lying down or seated in a comfortable position. Just notice how each part feels. Do you feel relaxed? Tense? Are you warm? Cool? How does your clothing feel?
You do not have to change anything- just be in the present and focus on the sensations. We can do this on our own or we can follow a guided body scan. Here are a few options I found that are relatively brief to help get you started. Try it out and then see how you feel.
Mindfulness Exercise: Body Scan (6 Minutes)
Day 8 Random Act of Kindness
Expressing gratitude for all things – big or small – can have a great impact on how we feel. Expressing gratitude towards others may actually impact both the giver and the person on the receiving end. We started our challenge on day 1 with expressing gratitude for something in our life. Today, try to extend a random act of kindness today. Like our gratitude practice- it can be big or small. No kind gesture is too small. Today be on the lookout for hidden opportunities!
Need some ideas? Take a look at these resources that I found:
110 Random Acts of Kindness to Make the World a Nicer Place
Day 9 Read
Read a book (or listen to a book on tape). And I mean- not on a computer screen if possible! So pick up that book that has been sitting on the nightstand or coffee table and just open it and give it your attention for 10-20 minutes. Or, it could be anything: a magazine article, a how to book, some poems, some jokes- you name it.
Just sit in a comfortable position, turn off any electronics. Try to limit any distractions. You can set a timer if you wish. If you start feeling anxious, just acknowledge the feeling and then just keep reading! Try 10-20 minutes- you can decide. Then, just notice how you feel. If you are looking for some book recommendations, you can head over to Goodreads for some suggestions.
Day 10 Hydrate
This may seem silly to include on a list of mindfulness activities- but paying attention to how we feel includes physically. Being aware of how we feel and getting ahead with taking care of ourselves helps us to make better decisions -and ultimately help us to enjoy things more.
Today, keep track of your water intake and notice how you feel. You don’t need to set a goal today. Just simply take note and record how you feel. Then, take that information and use it to help yourself feel better. You can print this simple tracker to help you get started: Daily Water Tracker
Here is an option for a water bottle if you are interested in some extra motivation: Motivational Drinking Water Bottle
Day 11 Do A Daily Check In (Or Journal)
Journaling can be a wonderful way to get your thoughts out of your head (and make space for more enjoyable things), help manage stress, and help with anxiety. It can also give us a chance to clearly see all the great things that we do everyday. You can take a look here if you want a deeper read and some research on benefits of journaling.
If the thought of sitting down and writing a page of your thoughts is not appealing to you, know that there are many options when it comes to journal writing. You can do a formal journal with prompts- or you can simply do it bullet style and make lists. Today, just take a few minutes to just write about what you did, how you felt, what you thought- there are no rules. You can just make some lists or just write out some of your favorite things.
You can print out this simple Daily Check In to help you take stock of how you are feeling and help you get started. Or take a look at these options if you are interested in making journaling a habit:
The Happiness Journal One Sentence Journal: A Five Year Record
Shop the Newly Released Self-Love Journals at PromptlyJournals.com
Day 12 Stretch or Do Yoga
We know that moving our bodies is necessary and that exercise has a multitude of health benefits- but just simply taking a simple stretch or yoga break can have a multitude of benefits for our body and our mind.
A quick stretch break helps get our oxygen flowing, releases stuck energy, energizes us, and helps improve our posture- not to mention helps combat the effects of prolonged sitting. Today, tune in and schedule a stretch break. You don’t even need to get down on the floor if you don’t want to. Set an alarm as a reminder. Then, notice how you feel.
You can do it on your own- or take a look at these links for some options. They are short (15 minutes or less) and there are options for seated, standing, or mat:
Standing Chair Yoga For Caregivers
Seated Chair Yoga For The Brain
Office Break Yoga -Yoga With Adriene (14 minutes)-Standing
15 Minute Yoga Full Body Stretch- Yoga With Bird-On The Mat
Day 13 Write It Down
If you don’t already do this, today make a To-Do List. Writing down the tasks that we need, hope, or want to accomplish helps keep us accountable and gives us a visual to help us stay on track. Plus, I love when I get to cross it off or check the box- it just makes me feel better.
Start your day by writing out a To-Do List. You can just use a regular piece of paper and it doesn’t have to be fancy unless you want it to be. Include things you have to get done, priorities, routine tasks- and don’t forget the fun things! Then, see how you feel. You can print out this very simple To Do List, or here are two examples:
Day 14 Affirmations
If you haven’t had any experience with affirmations- they are basically short phrases that help to bring about positivity -or any other type of manifestation you are looking for. Today, choose 1 or 2 positive affirmations and repeat them several times during the day. You can even write them down and post them somewhere as a visual reminder. They can be as simple as the following:
Today I Choose Joy
I Am Confident In My Decisions
Challenges Are Opportunities For Growth
You can check out these cards here in my Etsy shop. or I have written a handful of simple examples in the Chakra Series posts if you are interested. You can start with the Root Chakra. Then, see how you feel!
Day 15 Connect
Today, try to slow down for a few minutes and connect with a family member, friend, co-worker-anyone- in some way. It can be a phone call (yes -the old fashion way) or in person. You can even send a card to someone! It can be wonderful to receive a card in the mail “just because”. You may be interested in some further reading here:
What You Can Do to Improve Social Connectedness | CDC
Don’t overthink it here, just use this time as an opportunity to check in with someone in any way that you see fit. Then, see how you feel!
Day 16 Declutter
Take a look around your environment and see if you have areas that may be weighing you down. Clutter can have a negative impact on our mood. Is there a closet or drawer that always seems to be a spot that attracts more that it can handle? Is there a place that you would like to feel more organized? Take a look at this article if you want to learn more:
Clutter and Mental Health: What’s the Connection?
Take a moment today and address the clutter of just one spot in your environment- take 10-15 minutes and just see what you can accomplish. It could just be your wallet or purse, one drawer, one surface- anything. Then see if you feel a bit lighter. Clearing your clutter is not just good for safety, it helps us create more space for the things that actually bring us joy.
If this inspires you to keep going, you can take a look at this blog if you want some tips on how to declutter. Or, do a quick search for declutter challenges- there are plenty to choose from!
Day 17 Try Something Creative
Finding small joys in our day adds to our overall happiness. Creative endeavors can be very enriching and they give us a sense of accomplishment. You may be thinking that you are not creative-and I definitely get that. But you would be surprised at what you can do!
Today, if you have a creative hobby that you have neglected, it may be a great opportunity to revisit it. Or, if you don’t think that you are creative, this is a great time to discover something new. If you can’t think of anything, take a look at Canva. It is a design tool and you can use it for free (there is a paid option but you don’t need it). It can take a bit of playing around to learn all the features- but you can design wall art, motivational sayings, make a to- do list-the options are endless.
At the very least, spend a few minutes just looking at some art or listening to some music. Even if you do not accomplish anything today, this day can help you plan or get organized so that you can add some creativity to your routine.
These 12 Famous Museums Offer Virtual Tours You Can Take on Your Couch
Day 18 Doodle
This goes along with yesterday’s activity. Even if you don’t think that you are creative- you can absolutely doodle! Take a piece of paper and just start doodling- whatever you want for 10 minutes. It doesn’t matter what you do. It could be lines, squiggles, words, faces- you name it. Just take a break from overthinking for a few minutes. That’s it. Then, see how you feel.
Just for fun, you might be interested in this doodle notebook
You may be interested in this article as well:
The “thinking” benefits of doodling – Harvard Health
Day 19 Mindfulness Activity
Today’s mindfulness practice is to simply pick a routine task and really be present in the moment. Try not to be concerned about what is coming next or what happened before- just be in the moment. It could be anything- making your bed, washing dishes, folding laundry, washing your hands. Simply focus on the experience as you take in how it feels, sounds, smells- use all of your senses.
Don’t rush here, then see how you feel. You can try it more than once throughout the day as well, maybe even with a task that you dread the most. Maybe you can notice something new.
Day 20 Aromatherapy
If you are not familiar, aromatherapy uses essential oils (extracts from flowers, herbs, or trees) for therapeutic benefits. If you are interested in learning more about essential oils, you can take a look here: Essential Oils For Beginners. I have some resources to help you get started.
But you can simply just light a candle. Candles with essential oils are different from regular scented candles. You can look at some ideas/reviews here: The Best Aromatherapy Candle 2023: Don’t Waste Your Money
Or just take in the scents that are available to you in your environment- any candle you have around the house, a lemon, a lime, or fresh baked cookies. Beyond the therapeutic benefits of essential oils, scents can also help evoke memories. Today just use what you have, take a break for a few minutes, and see how you feel.
Day 21 Let Something Go
Today is the last day of our 21 Day Mindfulness Challenge and today we let something go!
Let go of something negative, a grudge, or something that no longer serves you and where you want to be. Say it out loud, write it down, or whisper it- whatever works for you. That is it. Don’t overthink it- just do it. Then notice how you feel. Over time, hopefully you will feel a bit lighter and have more space for joy and things that will serve you better.
I hope that you enjoyed this 21 Day Mindfulness Challenge. Let me know what you think! I hope that you had a few experiences that resonated with you and that you can explore further.
If you are looking for a Free Exercise Tracker/Planner, take a look at this Exercise Planner
Or, print out this simple Brain Dump page to help you get your mind clear
I invite you to sign up for the Monthly Email Newsletter to stay up to date on the latest blog posts and videos.
Or visit The Peaceful Chair Etsy Shop for more printable pages, tote bags, notebooks, and mugs.
Namaste!
Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, thepeacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.
Leave A Comment