31 Day Mindfulness Challenge

By Laura Green

This book is an introduction to mindfulness. It offers a handful of mindfulness techniques to be completed over a month. If you want simple and quick ways to reduce your daily stress and improve your mood, this book is for you.

• Language: English
• Publisher: Laura Green
• Release date: May 31, 2013
• ISBN: 9781301322176

Laura Green

Laura Green is a contemporary romance writer.

Book preview

This book offers a taster for mindfulness. Ideally, mindfulness should be incorporated into your daily routine and seen as a lifestyle rather than a set of techniques to improve your life. The best thing you could do (aside from engaging in this 31 day challenge of course!) is to read The Happiness Trap by Dr Russ Harris. Follow the daily well-being tips on www.facebook.com/LauraGreenPsychology and you will be on your way to changing your lifestyle into one of peacefulness and reduced stress in only one month! The book offers explanations of mindfulness followed by a daily challenge and visual resources that will allow you to continue to use these techniques after the challenge is over.

Then I would begin to Set a Daily Intention and get your family members to do the same. Make this part of your routine; when you stretch your limbs in bed as you wake, when you all sit in the kitchen for breakfast, when you walk to your car to drive to work or school, as a family when you are driving your kids to school, when you stretch up to the sun to welcome in the day, as you stand under the shower. Simply take one second of your time to imagine the value you wish to embody that day, or say it aloud, or in your mind in a statement such as Today I will be loving and reliable. If you do this as a group, you may like to brainstorm a variety of actions that would represent this value, I will greet all of my family members with eye contact and a smile tonight when I get home.

Use the values list from the blog (http://lauragreenpsychology.com/2013/01/28/set-a-daily-intention/) to create a small set of values that are important to you. Choosing three to five values from this list will make it easier and more automatic to engage in this practice daily. When you act and react throughout your day, your subconscious will attempt to shape your behaviour according to your values rather than your emotions and thoughts, which can be oftentimes very persuasive and not so helpful! To add some accountability and therefore optimise this daily practice, rate how much you acted in this way on a scale of zero to ten. Jot this down in your journal before you succumb to sleep each night or acknowledge it in your mind. I was kind today, I acted kindly by helping Charlie with his work…OR… I will have to try harder to be kind tomorrow, it lacked a bit today!

Table of Contents

Introduction

My Mountain

What is Mindfulness?

Notice, Name It, Let it Be

Day One: Just Notice

Day Two: Breathe

Day Three: Water

Day Four: Eat Mindfully

Day Five: Use Non-dominant Hand

Day Six: Give Thanks

Day Seven: Don’t Take Anyone for Granted

Day Eight: Let it Go

Day Nine: Tech-ban

Day Ten: Go Raw

Day Eleven: Go Bare-foot

Day Twelve: Listen Like You Care

Day Thirteen: Music Meditation

Day Fourteen: Get Perspective

Day Fifteen: Let Gravity Take Over

Day Sixteen: Dance

Day Seventeen: Sing

Day Eighteen: