Cultivating a Calm Mind 30 Day Mindfulness Challenge

DAY 21 – MINDFUL BREATHING MANTRA           

Your challenge for today is to practise this breath mantra 3 times throughout your day, e.g. before each meal or as a transition between activities to leave behind the previous task, e.g. when you get home from work before you get out of the car, before you go into a meeting, etc.

As you breathe in say in your mind “I am breathing in”.

As you breathe out say in your mind “I am breathing out”.

Repeat 10 times.

Focussing on your breathing gives a busy mind something else to

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge

DAY 20 – MINDFUL EATING          

Your challenge for today is to practise mindful eating and eat something with all of your senses.

So often we just shovel down our food with even noticing anything about it. We may also be on our phone, watching TV or listening to music whilst eating.

Choose one meal today and do nothing else but just eat using all

If you have a strawberry handy then listen to my Mindful Eating Meditation in this episode.

Which sense was the strongest for you when you practised eating mindfully?

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge

DAY 19 – CHOOSE PEACE         

Your challenge for today is to “Just Listen” when someone is talking to you or sharing a story.

Did the person you were listening to respond differently?

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge

DAY 18 – CHOOSE PEACE         

Your challenge for today is to “Choose Peace Instead”.

Being right doesn’t make you happy so instead of arguing your point today choose peace instead..

How did you feel after consciously choosing to feel at peace instead of choosing to be right?

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge

DAY 17 – LET IT GO         

Your challenge for today is to “Let it Go”.

Choose a persistent thought you have been having lately and every time it pops into your head, simply say Let it Go.

How many times did you have to do this challenge today?

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness ChallengeDAY 16 – PROGRESSIVE MUSCLE RELAXATION        

We go about our day holding tension in our bodies without realising it. If I told you right now to drop your shoulders and create a space between the top and bottom rows of your teeth, you would more than likely be able to do both, not realising you were holding your shoulders up or clenching your jaw.

Progressive Muscle Relaxation (PMR) involves tensing then

Did you notice the difference in the level of relaxation in your body before and after doing this exercise?

Watch me demonstrate Progressive Muscle Relaxation

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness ChallengeDAY 15 – COUNT YOUR BREATH       

Focussing on your breathing is a quick and easy way to get you out of your head and into the present moment. It can also help reduce anxiety and increase focus and clarity. Here are a few different breath counting exercises you can try.

Which counting method did you prefer?

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge

DAY 14 – RELEASING THOUGHTS MEDITATION       

Today your challenge is to listen to this 20 minute Releasing Thoughts meditation either first thing in the morning when you get up or last thing before you go to bed.

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠

Cultivating a Calm Mind 30 Day Mindfulness ChallengeDAY 13 – DRIVING MANTRA       

Today your challenge is going to be to practise driving more mindfully.

How often have you driven from A to B and not remembered how you got there? Or have you been driving on autopilot and gone the wrong way or gone somewhere you didn’t mean to, e.g. driven to school during the school holidays – Yes I have done that before!       

Today when you drive I want you to repeat a mantra of where you are going, e.g. I am driving to the shop or I am driving to work or I am driving home.

Did you feel more aware when you were driving today?

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge

Today your challenge is going to be at the beginning of the day as soon as you open your eyes think of three things you can see that

Other ideas:

What is the one thing you were most grateful for today?

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠