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30-day mindfulness challenge
Overview & Day 1
Welcome!
Day 1 - Acknowledge items in one room
Day 2
Day 2 - Practice breathing for one minute
Day 3
Day 3 - Practice walking meditation
Day 4
Day 4 - Watch the sunset
Day 5
Day 5 - Have a focused conversation with a friend
Day 6
Day 6 - Make your bed mindfully
Day 7
Day 7 - Read 5 pages of a book
Week 1 Completed
Week 1 Complete!
Day 8
Day 8 - Note 3 things you are grateful for
Day 9
Day 9 - Give yourself a 5 minutes hand massage
Day 10
Day 10 - Practice a beverage meditation
Day 11
Day 11 - Take a music break
Day 12
Day 12 - Shower mindfully
Day 13
Day 13 - Give a stranger a compliment
Day 14
Day 14 - Spend time with your pet
Week 2 Complete
Week 2 Complete!
Day 15
Day 15 - Notice 3 things you can hear
Day 16
Day 16 - Smile at someone you do not know
Day 17
Day 17 - Doodle for 3 minutes
Day 18
Day 18 - Connect with nature
Day 19
Day 19 - Practice a body scan
Day 20
Day 20 - Select an affirmation and say it 3 times
Day 21
Day 21 - Meditate for 1 minute
Week 3 Complete
Week 3 Complete!
Day 22
Day 22 - Give a friend or family member a compliment
Day 23
Day 23 - Smile at yourself in the mirror
Day 24
Day 24 - Notice 3 things you can smell
Day 25
Day 25 - Go offline for one hour
Day 26
Day 26 - Eat mindfully
Day 27
Day 27 - Write a thank-you or "thinking of you" card
Day 28
Day 28 - Color
Day 29
Day 29 - Notice your body language
Day 30
Day 30 - Notice your natural breath for 1 minute
You made it!
You did it!
Day 30 - Notice your natural breath for 1 minute
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