30 Day Mindfulness Challenge (Free)

This is a 30-day mindfulness challenge with daily prompts for those who need it now the most right now.

Always wanted to just be more present in your life?

We are approaching the busiest time of year! And for some people it's going to be very hard to stay in the present moment and to remain mindful of life in general. etc.

This is why I have decided to offer this mindfulness challenge. It is for anyone who wants to participate. For anyone who feels they need to stay fully grounded in the present moment before time gets the best of them during the busy weeks ahead.

Why is mindfulness important right now?

Mindfulness can be a great way to ease your entire anxiety. Or deal with emotions in general around this time of year. And if you come across it at a different point in year - that is fine, too.

Mindfulness is there to find a balance in our everyday lives and to increase the presence of our moments. Most of the time we are continuously distracted.

Distracted by:

• Our phones / doom scrolling

• Electronics

• Random tasks that pop up

• Other people and their worlds

• Worries

• Fear

• Anxiety

• Overplanning

• Anything that isn't productive to our lives...

... you name it! Life can really do us a number on all levels. Especially the more we walk through life and the more entrenched in the everyday, miniscule tasks we become.

Mindfulness can keep us balanced. It can ground us. It can connect us with our body consciousness. And it is a great way to connect us to our inner voice and self. By being mindful we can start a relationship with our intuition without being distracted by all the noise that is happening outside.

I want to make a bold statement by saying that the number one thing you need to connect with your psychic self and senses will be a mindfulness practice. As plain and simple as it may seem!

Have you ever wondered why time feels longer the less we have going on and the more relaxed we are? As opposed to when we are trying to accomplish a million things a day and still can't fit it all in? Yes - that is another reason as to why mindfulness is important these days.

How do I start?

You can participate in the challenge whenever you want to participate in it. I personally have taken part in various different challenges in the past. One, for example, was a digital detox challenge.

And it really showed me how important it is to remain present and mindful - without interference from the outside. This is why I want to introduce this mindfulness challenge to you for the time ahead.

You can start whenever you want to. It does not have to be on the first of a month. It can be today. It can be tomorrow. But when you do, commit to it. The daily prompts don't take long to accomplish. However they are meant to carry over into your life.

Write down 1 goal you want to achieve from this (can be more than one, too) before you start.

30 Day Prompts:

Here are the daily prompts:

Day 1: Be mindful when you brush your teeth.

Day 2: Breathe consciously in and out for at least 5 minutes straight.

Day 3: Eat at least one meal a day mindfully. No phone, no thoughts, no daydreaming. Cherish every bite, every flavor, every taste. (Breakfast, lunch, dinner. Or all three!).

Day 4: Be mindful when you wake up. Don't check your phone right away. Really take your time to wake up fully. Take in the thoughts that come to mind first. Find a routine in the morning, which does not include any electronics for the first 30 minutes.

Day 5: Walk mindfully for at least 15 minutes today. No phones.

Day 6: Tune into your body and be mindful of what's going on. How does this part feel? Are there any aches, pain or tension? Take a few moments.

Day 7: Watch a sunrise or sunset. Take in the colors and beauty of it.

Day 8: Meditate for 10 minutes. (Can also be longer than 10 minutes.)

Day 9: Brush or comb your hair mindfully. (If you don't have any hair, massage your scalp for a few moments.)

Day 10: Give yourself a 5 to 10 minute-long facial massage.

Day 11: Listen to 1 to 3 songs mindfully. Really take in the lyrics, musical notes and meaning of the song. Try not to daydream or let your mind wander off.

Day 12: Journal down your thoughts on at least one page. Hand-written. (Can also be longer than one page.)

Day 13: Go consciously offline for one hour (can also be longer than one hour).

Day 14: Smile at yourself in the mirror. Try different poses.

Day 15: Choose an affirmation and say it out loud three times.

Day 16: Have a focused conversation with one person today (friend, co-worker, cashier).

Day 17: Take a shower and notice the sensation of water on your skin.

Day 18: Pay attention to your body language all day (slouches, posture etc.)

Day 19: Read a book for 30 minutes. No distractions.

Day 20: Step outside and go on a color walk. Choose one color you want to focus on for at least 2-3 blocks (find red, purple, black, blue, yellow or whatever color).

Day 21: Write down three things you are grateful for today. Say them out loud.

Day 22: Be mindful when making your bed today.

Day 23: Notice three things you can smell. What do you associate with them?

Day 24: Give yourself a 5 to 10-minute long hand massage.

Day 25: Try to go through your day without multi-tasking or distractions. Really focus on one thing at a time (Yes, it's hard! And yes, you will need to put your phone aside for this one.).

Day 26: Write down three things you have accomplished in your life so far. Congratulate yourself and extend gratitude towards your accomplishments.

Day 27: Enjoy a hot (or cold, if it's summer) cup of tea or coffee today.

Day 28: Spend some quiet time in nature. Eliminate all distractions.

Day 29: Stretch your body for 5 to 10 minutes. Start with your feet, work your way up to your neck and head. Take a few momemts for each stretch.

Day 30: Gift yourself a treat for accomplishing this challenge. Really take in the flavors, texture and essence of this treat while eating it.

Bonus day: Write down your impressions of this challenge and if you've reached your goal from day 1 or before you started!

Mindfulness is an important part of tapping into your intuition! This is exactly why I dedicate a few lessons in my Intuition Master Course on mindfulness alone.

The course is a true gem when it comes to opening yourself up to your psychic and the unseen world. It teaches grounded techniques on how you can tap into your own intuition and connect with your psychic senses daily. Find out more here!

~Laura from Shamanic Self is a certified Shamanic Healer and Practitioner. She offers online courses and digital products that advance you on your spiritual journey.

Learn all about the crucial elements of Shamanism, psychic protection, dealing with energetic interference, doing your own AI removals and much more! Have a look here.

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