Contentment means to be happy with who you are, where you are, and what you have. We live in a world that continuously throws us curveballs and send us messages on why we shouldn’t be content. Mindfulness can help us cultivate a sense of inner well-being and self satisfaction, which allows us to feel content without needing validation from the outside world. Try this mindful exercise to aid you in focussing on what you have, rather than what you don't have.

The practice of mindfulness includes nine key pillars or attitudes, these are: non judging, gratitude, patience, a beginner's mind, trust, non-striving, acceptance, letting go, and generosity. The attitudes support each other and are deeply interconnected. Throughout the month of mindfulness challenge we have been making our way through these pillars and today we are practicing letting go.

When we talk about letting go, we're talking about releasing all the emotional baggage that weighs us down. Be it past regrets, unresolved issues, fears about the future, these burdens restrict us from living life to its fullest.

So there’s no time like the present to practice letting go of any stress, fears and negative emotions. Host Gabby will guide you through a meditation that uses visualization, breathwork, and relaxation techniques to help you let go.

This is a meditation for productivity and focus that will help you calm down, clear your mind and be more productive. Guided by mindfulness practitioner and founder of Mynd Andrew Swiney. 

Start your day off in the best possible way by incorporating mindfulness into your morning routine. In today’s challenge host Gabby shares two short simple mindful exercises for the morning. If your day has already started then remember to do them the next day instead. 

Acceptance means perceiving your experience and simply acknowledging it rather than judging it as good or bad. 

Progressive muscle relaxation (PMR) is a stress-management mindfulness technique. The idea behind PMR is that there is a relationship between a person's mind and body. PMR can help relieve the physical symptoms of stress and anxiety, such as tight, aching muscles, by systematically tensing and releasing certain muscle groups in your body.

Progressive Muscle Relaxation is a two-step process. First, you systematically tense particular muscle groups in your body, next, you release the tension and notice how your muscles feel when you relax them. This exercise will help you to lower your overall tension and stress levels, and help you relax when you are feeling anxious.

Mindful eating is a technique to help you slow down, increase your awareness of your food, and promote healthy eating behaviors, while building a healthy relationship with food. 

Mindful eating is all about being aware of how we feel when we eat.

Non-striving is one of the fundamental principles of mindfulness. It is a conscious decision to allow things in your life or in the world to be as they are, rather than always reacting to try to change things in the moment. 

The five C's of self-esteem are: Competence, Confidence, Character, Connection, and Caring. Day 20 in the month of mindfulness challenge give you the opportunity to check in and make note where you are and what you can do to improve your own scores for the five C's of self esteem. 

For this challenge you will need a pen and paper (or access to your laptop or notes on your device).