
Meditation and Mindfulness Challenge

 
Are you ready to embrace your healing journey and add meditation and mindfulness to 
your life? 

This 21-day challenge is going to guide you through the process of incorporating both 
mindfulness and meditation practices into your routine, from introducing you to mindful 
journaling and walking meditation, to creating your meditation space and putting it all 
together into a daily routine. 


Day 1: Do a Stream of Consciousness

Thank you so much for joining us in the Meditation and Mindfulness Challenge! For the 
next 21 days, you will go on a journey to exploring different forms of meditation and how 
to add both meditation and mindfulness to your daily routine. 

You will learn about the benefits of different forms of meditation, how to meditate during 
regular daily activities, and how you can be more mindful on a regular basis. 

For day 1, we are going to talk about stream of consciousness journaling and how it 
can help with meditation.


Why Stream of Consciousness For Meditation?

Stream of consciousness is a style of journaling, also known as a brain dump. This is 
where you write about whatever is on your mind, without having a specific topic you are 
writing about. It not only works great for stress and anxiety, but it can also be useful for 
meditation and mindfulness. 

For mindfulness, this form of journaling allows you to stay in the present moment, and 
call forward your thoughts and emotions before writing them down on paper.

This is also useful as a form of meditation, because your thoughts have a primary focus, 
which is to be present and write down whatever you are thinking. It is a great activity to 
add to your daily meditation practice.








Day 2: Write Your Intentions

Welcome back to the Meditation and Mindfulness Challenge! For day 2, we are focusing 
on writing intentions. This is a very powerful way to decide your purpose when it comes 
to being more mindful and creating a meditation practice, which is why we wanted to go 
through this practice before beginning meditation exercises.


Quick Tips for Writing Intentions

Writing intentions is a powerful practice that can help you focus your mind, set your 
direction, and transform your dreams into reality. Here are some simple tips to guide you 
in writing effective intentions.

*	Keep It Positive - When crafting your intentions, it's crucial to keep them 
positive. Write about what you want to bring into your life, not what you want to 
avoid. Instead of "I will stop procrastinating," say "I will take action on my tasks 
promptly."

*	Be Clear and Specific - The clearer and more specific your intention, the easier 
it is for your mind to envision it. Instead of "I want to be healthier," try "I will eat 
five servings of fruits and vegetables every day."

*	Make It Present Tense - Write your intentions as if they are happening now. This 
helps your mind to believe that the change is possible and is already in progress. 
So, instead of "I will be more patient," write "I am patient in all situations."



Day 3: Create a Meditation Space

Thank you for joining us on day 3 of the 21-day Meditation and Mindfulness Challenge. 
Today is the last day before we get into the meditation and mindful practices, and an 
important one! 

You are going to create your meditation space, but don’t worry; you don’t need a large 
space or even a fancy one. You shouldn’t have to buy anything for putting together your 
space unless you want to.

We are going to keep it very simple, offering some tips for setting up a meditation space 
that works well for you, no matter what you have or how much room you have for this 
space.




What Should Go in Your Meditation Space?

The first thing to remember about your meditation space is that it should be customized 
to you and your needs. What you find to be calming and soothing in this space might 
not be what someone else prefers. 

For example, some people enjoy sitting on the floor on a meditation pillow, while others 
prefer meditating while sitting on a sofa or a comfortable chair, or even their bed. 

The following are some ideas of what you can put in this space, but make sure it is 
exactly what YOU want it to be:

*	Soft and pastel colors – If this is a space where you want it to be soothing, 
softer colors tend to be more relaxing.

*	Ambiance – Add ambiance with lighting, scented candles, and pretty flowers.

*	Comfort – Comfort should be a big factor in this space, no matter which room of 
your home it is located in. You need to be comfortable while meditating.



Day 4: Focus on Your Breathing

Thank you for returning to the Meditation and Mindfulness Challenge. We are so happy 
to have you here back for day 4! Today is the first day of an actual meditation practice, 
so of course we are starting with your breathing.

Breathing is at the core of every meditation practice you will do, so it is vital that we start 
here. When you only have a few minutes, need to relax, or want to center yourself, you 
can always just go back to your breathing and you will enter a type of meditative state.


A Quick Meditative Breathing Exercise

There are many ways to do breathing exercises for the purpose of meditation, but today 
we are going to simply focus on your breaths, without having to use a specific technique 
or meditation. This alone can help you on your journey. 

Inhale Deeply - Get into a comfortable position without any distractions, and take a big 
inhale of breath. Hold it for a few seconds, be in a mindful state while you hold your 
breath, then slowly exhale. 

Release as You Exhale - If you have any stress, fears, or anxious thoughts, make a 
point to release them as you exhale. Every time you inhale, you focus on your thoughts 
and emotions, then you exhale them out as a way to release them and let them go. 

Continue this simple breathing practice for a few minutes and see how you feel.

The beauty of this exercise is that it can be done anywhere, anytime. Just a few minutes 
of this meditative breathing technique can help you feel more relaxed and mindful. So, 
why not give it a try? Your mind and body will thank you!


Day 5: Practice Mindfulness

Thank you for joining us on day 5 of the 21-Day Meditation and Mindfulness Challenge. 
Today, we are exploring mindfulness with some simple tips and tricks for being more 
mindful in your daily life. 

Mindfulness is the simple act of being present, not only physically, but in your thoughts, 
feelings, and emotions. It is a state of accepting the current moment and appreciating it, 
without judgment of yourself or the way you think or feel. 

Mindfulness is often combined with meditation, though it doesn’t have to be. 


Activities for Being More Mindful

The great thing about mindfulness is that it can be done anywhere, where nearly every 
activity you do throughout the day gives you the opportunity to be more mindful. 

Here are some ideas:

*	While brushing your teeth or washing your face
*	In the shower
*	While going for a walk
*	Playing fetch with your dog
*	Relaxing on the couch
*	Cooking dinner
*	Driving home from work
*	Eating a meal

Mindfulness is not about focusing on any specific thing or trying to clear your mind. It is 
simply about being present, considering how you feel and think in that moment, and just 
accepting it for what it is. 






Day 6: Go For a Meditative Walk

Thank you so much for joining us in the Meditation and Mindfulness Challenge. You 
have made it to day 6, where we are going to talk about regular activities that you can 
do for meditation, starting with a walk.

Walking is one of the best ways to meditate since your mind automatically becomes 
clearer and not as focused on your thoughts. Walking, when done right, can become its 
own form of meditation and might end up being your new favorite activity.


Tips for Your Meditative Walk

Before you head out on your meditative walk today, here are some things to keep in 
mind:

*	Walk without any distractions or noise – For a meditative walk, it helps to walk 
in silence if you can, or with softer meditation-friendly music. While not always 
required, it can be a little easier to use your walk as daily meditation when you 
can pay more attention to the sounds of nature instead of your podcast or music.

*	Try to walk in a more scenic area – Another great way to go for a meditative 
walk is not to just walk anywhere, but go somewhere more scenic. Think about 
walking around a park, down the beach or around a local lake. Even walking 
around local gardens and somewhere you just find the area to be pretty can be 
helpful.

*	Keep your safety in mind – Since you might be focused more on your thoughts 
and being mindful during the walk, you don’t want to walk out in front of traffic 
and you should always be mindful of people around you and wildlife while 
walking.



Day 7: Express Gratitude

Welcome back to the Meditation and Mindfulness Challenge! You have made it to the 
final day of week one. For day 7, we are discussing gratitude and how a gratitude 
practice can actually help you be more mindful and even help when you are creating a 
meditation practice.

Gratitude and mindfulness are closely connected, each reinforcing the other in creating 
a healthier, happier mindset. Here's how the practice of gratitude can help boost 
mindfulness.


Boosts Present Moment Awareness

Practicing gratitude requires us to pause and reflect on the good in our lives. This act 
naturally brings us into the present moment, the essence of mindfulness. Whether we're 
appreciating a kind gesture, a sunny day, or a loved one's smile, gratitude grounds us in 
the now.

Redirects Focus

Gratitude also serves as a powerful tool for shifting our focus from negative to positive. 
When we make a conscious effort to recognize and appreciate the good around us, we 
automatically step away from stressors and negative thoughts. This shift contributes to 
a more mindful outlook, where we pay attention to the positive aspects of our life and 
the world around us.

Promotes Emotional Balance

Furthermore, gratitude can enhance emotional balance, a key component of 
mindfulness. By acknowledging the good in our lives, we cultivate positive feelings like 
happiness, joy, and contentment. These positive emotions can help balance out 
negative feelings, leading to a more stable and mindful emotional state.

What Are You Grateful For?

Today, make a list of everything you are currently grateful for. This act will help to 
support you on your journey to be more mindful and meditate more often.



Day 8: Focus on Your Awareness

Thank you so much for joining us for the Meditation and Mindfulness Challenge! During 
this 21-Day Challenge, you will explore various forms of meditation, practice 
mindfulness, and create a routine to continue on your meditation journey.

Today is day 8 where we are going to focus on our self-awareness, which is the 
cornerstone of mindfulness and meditation. 


How Self-Aware Are You?

Self-awareness is all about understanding your own thoughts, emotions, and actions. 
When we are more self-aware, we can make better decisions, improve our 
relationships, and live more authentically. Here are some tips to help you boost your 
self-awareness and focus on your inner world.

Notice Your Feelings

One of the first steps in becoming more self-aware is noticing how you're feeling. 
Throughout the day, pause and ask yourself, "What am I feeling right now?" It might be 
happiness, frustration, excitement, or something else entirely.

Pay Attention to Your Reactions

Next, start paying attention to how you react to different situations. Do you get frustrated 
easily when things don't go your way? Do you feel happy when you help others? By 
observing your reactions, you can learn a lot about yourself.

Listen to Your Inner Voice

We all have an inner voice that guides us. By listening to this voice, we can better 
understand our desires, fears, and values. Try to tune in to your inner voice regularly, 
especially when making important decisions.


Day 9: Notice When Your Mind Wanders

Welcome back to the Meditation and Mindfulness Challenge! For day 9, you will 
become more aware of your mind and thoughts, and pay attention to when your mind 
wanders.

Everyone’s mind wanders off, but the purpose of this exercise is to see when you 
specifically notice this, where your mind goes, and how it makes you feel when these 
certain thoughts come up for you.

If you're new to meditation, you may notice that your mind tends to wander quite a bit. 
But don't worry - this is completely normal! Here are some tips on how to notice and 
deal with a wandering mind during meditation.


Recognize It's Normal

First, it's important to know that everyone's mind wanders during meditation, especially 
in the beginning. So, if you notice your mind drifting off, don't be hard on yourself. It's 
just part of the process!

Noticing the Wandering

The key to dealing with a wandering mind is noticing when it happens. When you're 
meditating and you realize that you're thinking about what to have for dinner or a 
conversation you had earlier, that's your cue that your mind has wandered.

Gently Redirect Your Focus

Once you notice your mind has wandered, gently bring your focus back to your breath 
or your chosen point of focus. It's okay if you have to do this many times during your 
meditation. Each time you bring your focus back, you're strengthening your meditation 
muscles!

Practice Regularly

The more you practice meditation, the easier it becomes to notice when your mind is 
wandering and to bring it back. So, keep practicing!
Body



Day 10: Meditate in Silence

Thank you so much for joining us for the 21-Day Meditation and Mindfulness Challenge. 
Today is day 10 of the challenge, and you are focusing on meditating in silence. You will 
not be listening to music or a guided meditation, but rather simply sitting in the silence 
and trying to focus on yourself.


Tips for a Silent Meditative Practice

Silent meditation is a simple, yet powerful, form of meditation where you focus your 
mind and eliminate distractions without using music or spoken guidance. 


Choose a Space That is Quiet With Limited Distractions - When doing a silent 
meditative practice, it is super important that you have a space that will remain quiet 
with no distractions. This can be any space in your home, but one where you can close 
the door and not be disturbed is going to be ideal.

Set a Timer - You might want to time this type of meditation since you are not following 
a guide or listening to a certain playlist.

Focus on Your Breathing - For a silent meditation, focusing on your breathing will be 
the primary thing that helps you focus and clear your mind. Just focus on your breath as 
you inhale and exhale, being mindful of your thoughts.







Day 11: Meditate With Music

Welcome back to day 11 for the Meditation and Mindfulness Challenge. Today you are 
doing the opposite of yesterday, where you will be meditating with music. Not just any 
music, but specific types of music that can be soothing and actually help with your 
meditation practice.


Tips for Meditating With Music

Meditating with music can be a unique and soothing experience. Music can help set the 
mood, focus your mind, and enhance your meditation practice. Here are some tips for 
making the most of your music-filled meditation sessions.

Choose the Right Music - First, you'll need to choose music that helps you relax. This 
could be slow instrumental music, nature sounds, or even specially designed meditation 
tracks. Try to avoid music with lyrics, as they can distract your focus.

Set the Volume Just Right - The volume of your music is important, too. It should be 
loud enough to mask distracting noises but not so loud that it becomes the distraction. 
Adjust the volume to a level that feels comfortable to you.

Focus on the Sound - During your meditation, try to focus on the music. Pay attention 
to the different sounds, the rhythm, and how it makes you feel. This can help keep your 
mind from wandering.


Day 12: Try a Guided Meditation

Welcome back to the Meditation and Mindfulness Challenge! For day 12, we are going 
to try our first guided meditation.


Tips for Using a Guided Meditation

Guided meditation is a great way for beginners to start their meditation journey. It 
involves listening to a recording where a narrator guides you through the meditation 
process. Here are some helpful tips for using a guided meditation.

Find the Right Meditation for You - Start by finding a guided meditation that resonates 
with you. There are many options available, each with different focuses, lengths, and 
styles. Some might help you relax, others may aim to boost positivity, and so on. 
Experiment with a few to find your perfect match.



Create a Calm Environment - Before you start, make sure you're in a quiet, 
comfortable place where you won't be disturbed. You can sit on a chair, lie down, or 
even use a meditation cushion. The aim is to be relaxed and comfortable.

Follow the Guide - Once you start the guided meditation, simply listen and follow along 
with the instructions. If your mind wanders, that's okay. Gently bring your attention back 
to the guide's voice.

Try it Today - Choose a guided meditation for today, and go through it in its entirety. 
You can then use the journal and workbook to write about your experience.



Day 13: Meditate in the Shower

As we ease our way into the end of week 2 for the Meditation and Mindfulness 
Challenge, we are ready to meditate during another regular daily activity: the shower! 

The shower is actually the perfect place to meditate, and you have probably noticed that 
your mindset is much different when you are in the shower. You likely come up with 
random good ideas or have light bulb moments about your mindset.


How to Do a Shower Meditation

Did you know that you can turn your daily shower into a mindfulness practice? Shower 
meditation is a simple and effective way to bring calm to your day. Here's how to do it.

Set an Intention - Before you start your shower, take a moment to set an intention. This 
could be something like "I will be present during this shower" or "I will enjoy this moment 
of relaxation."

Focus on the Sensations - Once you're in the shower, try to focus on the sensations. 
Feel the warm water on your skin, hear the sound of the water, smell the soap. Try to 
stay focused on these sensations instead of letting your mind wander to your to-do list 
or worries.

Use Breathing Techniques - Breathing techniques can help you stay focused during 
your shower meditation. Try to take deep, slow breaths. Inhale deeply, hold your breath 
for a moment, then exhale slowly. Repeat this throughout your shower.

End with Gratitude - As you finish your shower, take a moment to feel gratitude. Be 
thankful for the clean water, the time to yourself, and the freshness you feel.



Day 14: Sit With Your Emotions

Thank you for joining us during this 21-Day Meditation Challenge. Today is day 14 of the 
challenge, and you are going to learn how and why you need to sit with your emotions. 

Sitting with your emotions is simply the act of being present and allowing yourself to feel 
whatever you feel, without fearing them, hiding from them, or feeling overwhelmed by 
them. 

Many people who struggle with bad habits are often trying to hide their emotions, 
because they can be uncomfortable to deal with. But when you get into the habit of just 
sitting with them, you are able to process them much more easily.


How to Sit With Your Emotions (in a non-judgmental way)

Sitting with your emotions means acknowledging and accepting them instead of pushing 
them away. This can be a difficult practice, but it's a key part of emotional well-being. 
Here are some tips to help you sit with your emotions.

Notice Your Emotions - The first step in sitting with your emotions is noticing them. 
Whether you're feeling happy, sad, angry, or anything else, take a moment to 
acknowledge your feelings without judgment.

Understand Your Emotions - Next, try to understand why you're feeling this way. What 
caused this emotion? Understanding the 'why' behind your emotions can make them 
feel less overwhelming and more manageable.

Allow Your Emotions to Be - Resisting or denying your emotions can often make them 
stronger. Instead, allow your feelings to be. It's okay to feel upset, frustrated, or anxious. 
These emotions are a normal part of life and it's healthy to express them.



Day 15: Observe Your Thoughts

We have now gone through 2 weeks of the Meditation and Mindfulness Challenge and 
are now ready for day 15 and week 3. 

Today, let’s just observe our thoughts. There is no judgment or having to focus on any 
one thing. It is a very simple practice where your only job is to consider your thoughts, 
observe them, and move on. This is an easy mindful activity that will help you 
throughout your journey.

When practicing mindfulness and meditation, a key part is observing your thoughts. 
Here's how to do it and why it's important.


How to Observe Your Thoughts

To observe your thoughts, start by getting into a comfortable position. As you settle into 
your meditation or mindfulness practice, allow your mind to think freely. When a thought 
comes into your mind, notice it, acknowledge it, and then let it go. Remember, the goal 
is not to clear your mind of all thoughts, but to observe them without judgement.

The Benefits of Observing Your Thoughts

Observing your thoughts can help you understand yourself better and manage your 
emotions. It can help you realize that your thoughts are not facts, but simply ideas that 
come and go. This can make it easier to deal with negative or troubling thoughts.


Day 16: Spend Mindful Time in Nature

Thank you for joining us for day 16 of the Meditation and Mindfulness Challenge! Today 
is all about being in nature and getting into a mindful state when you are outside, 
whether you are gardening or going for a walk.


How Can You Be More Mindful in Nature?

Being mindful in nature means truly engaging with the world around you. Here's how 
you can experience the outdoors in a more mindful way.

Use All Your Senses - When you're outside, take a moment to use all your senses. 
What do you see? What do you hear? Can you smell the flowers or the fresh air? 
Engaging all your senses helps you be present and fully experience the beauty of 
nature.

Take it Slow - There's no need to rush when you're in nature. Walk slowly, allowing 
yourself to really take in your surroundings. This can help you feel more grounded and 
connected to the natural world.

Observe the Little Things - Pay attention to the small details. Notice the patterns on a 
leaf, the way the grass moves in the wind, or the sound of a distant bird. This can help 
you appreciate the complexity and beauty of nature.

Breathe Deeply - Finally, take deep, slow breaths. Breathing in the fresh air can help 
you feel calm and connected to nature.



Day 17: Stretch When You Wake Up

Welcome back to the Meditation and Mindfulness Challenge! Today is day 17 and we 
are going to do some early morning stretching today (or tomorrow if you are getting this 
email later in the day). 

Stretching is a wonderful physical activity that can help you reduce stress and tension, 
ease anxiety, and start your day in a relaxed state. It also happens to be a great activity 
to add to your morning routine if you plan to do meditation or mindfulness in the 
morning.

Starting your day with a stretch routine can prepare both your body and mind for the 
day. Here's how stretching in the morning can help with mindfulness and meditation.


Wake Up Your Body

Firstly, morning stretches help to wake up your body. After a night of rest, your muscles 
can be a bit stiff. Stretching helps to loosen up these muscles and gets your blood 
flowing.

Prepare Your Mind

Not only does stretching wake up your body, but it also helps to wake up your mind. As 
you stretch, you can focus on your breath and the movement of your body, bringing you 
into the present moment and setting the stage for mindfulness throughout your day.

Connect With Your Body

Stretching allows you to connect with your body. As you stretch, pay attention to how 
each part of your body feels. This mindful attention to your body can enhance your 
meditation practice and help you stay grounded throughout the day.

Ease Into Your Day

Finally, a morning stretch routine can help you ease into your day. Instead of jumping 
straight into your tasks, you have a moment to yourself to gently wake up your body and 
mind.









Day 18: Meditation For Your Chakras

Thank you for joining us for day 18 of the 21-Day Meditation and Mindfulness 
Challenge. Today we are going to focus on your chakras, and learn how meditation can 
help you balance them. 


How Do You Meditate for Chakras?

Your chakras are focus points in your body that each contain their own energy. You 
have 7 in total, which include:

*	Crown
*	Third Eye
*	Throat
*	Heart
*	Solar Plexus
*	Sacral
*	Root


Understand the Chakras

As you can see, each chakra is located near a different part of your body. The best way 
to meditate to balance chakras is not only using affirmations and mantras, but also to 
focus on each area of the body as you meditate. If you want to balance your crown 
chakra and activate it, you would meditate as you focus on the crown of your body.

Use Visualization

For balancing chakras, another excellent method for meditation is to use visualization. 
Visualize that part of the body and see a bright white light entering that area of your 
body, igniting and sparking light into it in order to activate it. You can also do this 
throughout your body as you work on balancing your chakras.

Repeat a Mantra

Each chakra has a specific mantra associated with it. Repeating this mantra during your 
meditation can help you connect with that chakra.







Day 19: Do Something Creative

Today is day 19 of the Meditation and Mindfulness Challenge – Thank you for joining us 
during these final days of the challenge! 

For day 19, we are focusing on doing something creative, which is going to double as a 
meditative and mindfulness activity. There are many creative activities that don’t require 
a lot of forethought, which makes them really easy to be mindful during the entire 
activity.


Choose Your Creative Activity

Did you know that being creative can be a form of mindfulness and meditation? Here 
are some creative activities that can help you practice mindfulness and meditation.

Drawing and Painting - Drawing and painting require you to focus on the task at hand, 
which can help bring your mind into the present moment. You can draw or paint 
whatever you like, just remember to focus on the process, not the end result.

Journaling - Writing in a journal can be a great way to practice mindfulness. You can 
write about your thoughts, feelings, or anything else that comes to mind. The act of 
putting pen to paper can help you stay present and connected with your thoughts.

Gardening - Gardening is another creative activity that can be a form of mindfulness. 
Whether you're planting seeds or pulling weeds, gardening requires focus and attention 
to detail, which can help you stay present.

Cooking - Preparing a meal can also be a mindful activity. Pay attention to the colors, 
textures, and smells of the ingredients as you cook. This can turn an everyday task into 
a mindful and meditative experience.
















Day 20: Practice Yoga

Welcome back to the 21-Day Meditation and Mindfulness Challenge! With just 2 days 
left, it’s time to do some relaxing yoga, which can also be used for your meditation and 
mindfulness. 


Why Yoga For Meditation and Mindfulness?

Have you ever wondered why yoga is often recommended for meditation and 
mindfulness? Here's why it can be a great choice.

Body-Mind Connection - Yoga involves both the body and the mind. As you move 
through different poses, you're encouraged to focus on your breath and how your body 
feels. This helps you stay present and grounded in the moment.

Physical Health Benefits - Yoga doesn't just help with mindfulness, it also has physical 
benefits. It can improve flexibility, strength, and balance. Plus, it's a great way to get 
moving and stretch your body.

Calming Effect - Yoga has a calming effect on the mind. The slow, deliberate 
movements and focus on breath can help slow down your thoughts and bring a sense of 
peace.

Meditative Practice - Many yoga sessions end with savasana, a relaxation pose where 
you lie still and focus on your breath. This is a form of meditation and a great way to 
practice mindfulness.



Day 21: Create a Meditation Routine

You did it! You made it through all 21 days of the Meditation and Mindfulness challenge. 
But we’re not done yet; today we’re going to help you create your very own meditation 
and mindfulness routine.

With a routine, you have more structure in your schedule, and begin developing habits 
so that you can practice meditation and mindfulness on a regular basis.








Creating a Simple Meditation Routine

For this final day of the challenge, you are going to create a simple meditation routine 
that will help you build this daily habit. Here are some things to focus on for your routine:

Set a Regular Time - It can be helpful to choose a specific time of day when you will 
meditate and have your mindful practice, as it helps to remind you when you need to 
focus on it. It also makes it easier to stack with other habits around the same time. 

Stack Other Habits - Speaking of habit stacking, this is a great way to encourage you 
to meditate and add it to your routine. Think of a time of day when it is quiet with no 
distractions, when you have other quiet activities that can be stacked. For example, if 
you always read before bed, why not meditate for a few minutes, then read?

Make Sure Your Space is Ready - Near the beginning of the challenge, we worked on 
creating a meditation space. If you can keep this area of your home dedicated to this 
meditation routine and other similar habits, it will encourage you even more to do it 
every day.


