Whether it’s been a stressful week, month, or year for you, there’s no harm in pursuing a long-term mindfulness routine. That’s where mindfulness calendars come in handy — and this month, we’ve got mindful exercises lined up for you every week. These exercises are quick and easy 5-minute routines that you can practise anytime, anywhere.
4 Weeks of Mindfulness
Week 1
- Monday: Using a Timeqube, time yourself and jot down some reflections of your day in a journal.
- Tuesday: Gaze at the sky. How does it make you feel?
- Wednesday: What’s something that you don’t take notice of? Keep your eyes peeled and find 3 overlooked things in your life.
- Thursday: Find a negative word in your daily vocabulary and replace it with a positive one.
- Friday: Talk about your day with a friend. Really think about how you’re framing events — this will help you understand yourself.
- Saturday: Mindfulness is about presenting others with peace too. As such, try doing a good deed or helping out a friend today.
- Sunday: Today is a new day! Instead of fearing the new, open your mind to fresh opportunities.
Week 2
- Monday: Pay attention to the sounds around you. This means really being mindful and focusing on the present moment.
- Tuesday: Meditate for 5-10 minutes and think about how it makes you feel.
- Wednesday: Declutter your mind and your life. Focus on being neat and keeping things simple today.
- Thursday: Let your mind wander today. For example, envision your thoughts as little butterflies and watch them fly away.
- Friday: Work on one of your weaknesses today. Come on, give it a go!
- Saturday: Are you a compassionate person? Make an effort to sympathise with someone today.
- Sunday: Hey you! It’s time for breathing exercises.
Week 3
- Monday: What makes you unique? Think about it and cherish this quality.
- Tuesday: Appreciate your body. Look in the mirror and give yourself words of affirmation.
- Wednesday: Feeling unhappy with someone recently? Try thinking from their perspective.
- Thursday: Having a busy day? Remember to plan for 15 minutes of mindfulness and relaxation.
- Friday: Appreciate the small breaks you get in life, like on your commute home or during an elevator ride.
- Saturday: Practice good digital hygiene. This means to take proper breaks from your phone and computer.
- Sunday: Open up to a friend.
Week 4
- Monday: Where is your mind today? Catch your wandering mind and stay focused on the present.
- Tuesday: Journal about something that has made you upset recently. If you could go back, how would you change your response?
- Wednesday: Embrace uncertainty and be spontaneous.
- Thursday: What other ways can you introduce mindfulness into your life? Once you have an answer, jot down 3 ideas.
- Friday: Practice kindness today, and be nice to whoever crosses your path.
- Saturday: The present is a gift. What are you grateful for today?
- Sunday: What keeps you calm? Reflect on the peaceful people, objects and places in your life.
Tips to stick to your meditation routine
- Start small. Don’t try a 30-minute yoga session on day 1. Start small and work your way up.
- Use a Timeqube. Use this handy timer for efficient and enjoyable mindful exercises.
- Practice makes perfect. Don’t give up! Do one mindful exercise a day for a month.
