Cultivating a Calm Mind 30 Day Mindfulness Challenge

DAY 11 – RESIST THE URGE TO SHARE YOUR STORY     

Today your challenge is going to be to resist the urge to tell that “negative” story.  

Misery loves company and sometimes we like to get validation from others to justify our reactions.

But by repeating a story, more often than not, you are:

This doesn’t mean you can’t talk to someone about something major going on in your life if you feel you need to. Before you do just stop and pause first and think to yourself  – do I need to tell this story and is it going to make me feel better or worse if I do?

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge

DAY 10 – RELAX YOUR JAW    

When you are in your head focussed on what you are doing throughout the day you don’t tend to notice tension in the body. By practising mindfulness and bringing awareness into your body you are able to:

It can be as simple as creating a gap between your top teeth and your bottom teeth which relaxes the jaw.   

Your challenge for today is to set an hourly timer and every time it goes off, relax your jaw this way.  

How many times did you notice you were holding tension in your jaw?

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge

DAY 9 – STRAW BREATHING      

Today your challenge is to practise straw breathing.

It’s a bit different to belly breathing in that you breathe in through the nose and then slowly exhale through the mouth (instead of the nostrils), as though you are holding a straw between your lips.

Even better if you can practise it with a straw (steel, bamboo or paper – not plastic!)

If you find breathing in and out through the nostrils challenging then this is a good alternative. It also helps reduce feelings of anxiety, strengthens the lungs and helps you take in more oxygen.

How do you feel after practising this for one minute?

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge

DAY 8 – RELAXATION MEDITATION      

Your challenge for today is to listen to this body scan relaxation meditation as you are lying in bed tonight, before you fall asleep.

A body scan relaxation meditation focuses your attention on the body's physical sensations to relax both mentally and physically. It can be challenging to relax your mind if you haven't settled your body!

Body scans can be used during the day to release stress and

This process can also help manage pain, stress and anxiety as you become aware of your stress triggers and how they manifest in your body, e.g. sore neck at the end of a day. By tuning in to your body, you are bringing awareness to tension you may not have noticed so that you can release it with exercises like this.

Practising relaxation exercises like this meditation, invokes

To be relaxed is to be healthy - it does not mean you are being lazy or unproductive!

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge

DAY 7 – DISRUPT YOUR EATING HABITS      

Today your challenge is to apply mindfulness to your eating habits by changing your meal routine. Some ways you can do this:

When you are eating you should just be eating and nothing else.

Did you notice anything different?

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge

DAY 6 – CALM MUDRA MANTRA      

Mudra means "seal" or "closure" in Sanskrit (the original language of Hinduism and Buddhism). They are hand gestures that channel your body's energy flow.

Combing mudras with the repetition of a single word can lower blood pressure, slow the heart rate and calm brainwave activity.

Using mantras can:

Today your challenge is to notice when you are starting to

How do you feel after repeating this mantra?

You can watch me demonstrate more Mudra Mantras on my

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge

DAY 5 – PARK A PERSISTENT THOUGHT     

Today your challenge is to notice when you are distracted by

How many thoughts did you park today?

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge

DAY 4 – DROP YOUR SHOULDERS    

When you are in your head focussed on what you are doing throughout the day you don’t tend to notice tension in the body. By practising mindfulness and bringing awareness into your body you are able to:

It can be as simple as dropping your shoulders throughout your day and being more aware of your posture.  

Your challenge for today is to set an hourly timer and every time it goes off, relax your shoulders.  

How many times did you notice you were holding tension in your shoulders?

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge

DAY 3 – BELLY BREATHING  

When you are feeling stressed, anxious or overwhelmed, your breathing tends to be short and shallow and in and out of the mouth.

Practising mindful breathing (aka belly breathing,  diaphragmatic breathing or nasal breathing) has many benefits. By breathing in and out through your nostrils and focussing on the movement the air makes in your chest and stomach, this:

You can also watch me demonstrate Belly Breathing on my Youtube Channel.

If you have a fit bit watch check your heart rate before you do this exercise then after. Was there a difference?

Host: Michelle Eckles

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge

DAY 2 – STARFISH MEDITATION

Your challenge for today is to do this short meditation whenever you find yourself getting lost in thought, distracted or overwhelmed. All you need is your hands and eyes and I will guide you through this exercise which is great for focus, clarity and calm.  

You can also watch me demonstrate the Starfish Breath Meditation on my Youtube Channel.

Do you feel calmer and more focussed after practising the Starfish Breath Meditation?

⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠