Ideas for Mindfulness Habits

1​

2​

3

4​

5​

6​

7​

 Take a sip of a drink, notice the smell, temperature, taste, bodily sensations as you drink. If your mind wanders, try and bring it back to sensations.​

​

Go outside and notice how the weather feels on your face.​

 ​

Place one hand on your belly & one on your chest. Breath in, pause, breath out. What sensations did you notice?​

Pause to watch the sky or clouds for a 15 seconds today.​

 ​

Walk a different route today and see what you can notice.​

 ​

Notice a pleasant event, e.g. bird song, someone smiling at you. How does your body feel, what thoughts and feelings did you experience?​

Scan down your body and notice the sensations you feel. ​

8

9

10

11

12

13

14​

Pause, breath and feel your feet firmly on the ground for 3 breaths.​

​

If you find yourself rushing, make an effort to slow down.​

Choose something to eat mindfully.  For one mouthful, appreciate the taste, texture and smell of your food.​

Take a moment to smile. What does it feel like to smile?​

Bring to mind people or animals you care about and send good wishes to them.​

What is one thing you are grateful for? ​

Catch yourself over reacting and take a deep breath and breathe out slowly.​

1​5

16

17

18

19

20

21

Do something kind for someone today e.g. make them a mug of tea, smile at someone, or help them with a task.​

Notice how you speak to yourself. Is it possible to use kind words/tone?​

Can you think of something that has made you happy? What do you notice in your body, thoughts and emotions?​

Stop, feel the soles of your feet on the floor &take a slow deep breath. Notice how you feel. ​

Take a photo of something that brings you joy or makes you feel good. ​

Send a positive message to someone today.​

Find an opportunity to say thank you to someone today.​

22​

2​3

24​

25

26

27

28

On a short walk and notice the sensations in the soles of your feet as you move.​

Consciously slow your breathing for 3 breaths. ​

Make time for one minute of silence today. Notice what thoughts, emotions and physical sensations arise.​

Look closely at nature. Can you notice the beauty in nature, even if you are inside (e.g. a house plant or picture).​

When you wash your hands or face today, notice the feel of water on your skin.​

Slow down and savour the moment – whether folding up clothes, watching people interact, or sipping a drink.​

Reflect on the past 4 weeks and repeat an activity that supported your wellbeing.​