01/18/2025
I want us to focus on mindfulness. It’s not about having a perfect, stress-free life but about learning how to be present for yourself in the here and now. Let’s work on this together, one day at a time.
Monday: Anchor Yourself in the Present
Start the week by focusing on your breath. Take just 3-5 minutes to notice the air moving in and out of your body. This simple practice will help you ground yourself no matter what the day brings.
Tuesday: Release Judgment
Notice your self-talk today. When you catch yourself being critical, pause. Instead of judging yourself or your emotions, try to respond with curiosity.
Challenge: Replace “I shouldn’t feel this way” with “What can this feeling teach me?”
Wednesday: Be Present in What You Do
Pick one daily activity and give it your full attention. Notice every detail, from the sensations to the sounds. I always suggest a mindful shower or walk!
Thursday: Practice Gratitude in Real Time
Pause and take note of three things you’re grateful for right now. Big or small, it all counts. Let yourself feel the joy or comfort these things bring.
Friday: Mindful Listening
Today, give your full attention to someone in a conversation. Listen without planning your response, and notice how it feels to really hear and be present with someone.
Saturday: Take Time for Stillness
Find a quiet space and just sit for 5-10 minutes. Let your thoughts come and go like scenes from a movie, without judgement! If your mind wanders, gently bring it back to your breath.
Sunday: Reflect and Set Intentions
Spend a few minutes journaling about your mindfulness journey this week. What felt good? What was challenging? Set one small goal for how you’ll continue practicing mindfulness next week.
Affirmation: “I am present, I am learning, and I am growing in every moment.”
