It's important to focus on mindfulness every day. This year, you can practice these mindfulness challenges in a different way each month.
If you want to be more present in the new year, a resolution to be more mindful will help you get there. What is mindfulness? Psychology Today’s mindfulness expert Jon Kabat-Zinn describes it as “paying attention to the present moment with intention, while letting go of judgment, as if our life depends on it. The present is the only real moment we have.”
To help you achieve more mindfulness, here are 12 mindful challenges you can do in the new year, one for each month.
Start the year by setting an intention for the day, the month or even the rest of the year. An intention should be something from the heart that is aligned with your emotions and values. For instance an intention could be, “I intend to be present in the moment.”
Journaling is a great way to check in with yourself and be more present. It can help you remember what has happened in your life, help you set goals, and even help reduce stress.
Even 10 minutes of meditation in the morning can help you achieve positive benefits. Meditation can reduce stress and anxiety, help you focus, and improve your emotional well-being.
Yoga is great for you, both physically and mentally. It will increase your flexibility and strength, while helping you slow down and reduce stress.
The idea behind mindful breathing is to focus on the full breath: the inhale, and the exhale. Berkeley.edu shares that mindful breathing is “a way to build resilience to stress, anxiety, and anger.” These tips from Berkeley will teach you how to practice mindful breathing.
Affirmations are positive statements that can be used to transform your outlook on life, and how you think about yourself. An example would be, “I am confident.” Say these affirmations to yourself each day, or write them in visible places around your home or workspace.
Spend time in nature, enjoying the environment around you and being present with the gifts of the Earth. For example you can go to a park, a beach, a garden or a forest, and appreciate the beauty of your surroundings.
Our cell phones often distract us from the present moment, and take our attention away from making a deeper connection with those around us. Put your cell phone away and spend time giving your full attention to your family and friends.
Volunteering is a great way to do good while connecting with the community around you. Make a difference in the world around you, while being more mindful.
Pay attention to what you eat and appreciate your food. The best way to do this is to plan what you eat with intent, and slow down and savor your bites.
In celebration of Thanksgiving, November is a great time to give thanks for what you have.
Get ready to start the new year fresh. Get rid of things you don’t use or need. For example, you can donate old clothing to charity, and know that it will go toward a good cause.
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