Mindfulness Plans

If you’re unsure how to start your mindfulness practice don’t worry, we’ve got you covered! Check out our week-long plans that will help you get started, whether you’re looking for the basics, something to meet specific needs, or a plan for a particular time in your life.

– Foundational Mindfulness Plans

– Targeted Mindfulness Plans (Focus, Stress)

– Mindfulness for All (Couples, Families, Kids)

Foundational Mindfulness Practices

Day 1: Deep Breathing

Morning: Spend 5 minutes on deep breathing exercises.
Afternoon: Take 3 deep breaths before starting any new task.
Evening: Practice 10 minutes of deep breathing before bed.

Day 2: Body Scan Meditation

Morning: 5-minute body scan after waking up.
Afternoon: Quick 3-minute body scan during lunch break.
Evening: 15-minute full body scan before sleeping.

Day 3: Mindful Walking

Morning: 10-minute mindful walk in your neighborhood.
Afternoon: Take a mindful walk for 5 minutes during a break.
Evening: Reflect on your walks and how they made you feel.

Day 4: Progressive Muscle Relaxation

Morning: 5-minute muscle relaxation before starting your day.
Afternoon: Take a few moments to relax your muscles at your desk.
Evening: 10-minute full-body muscle relaxation before bed.

Day 5: Sensory Awareness

Morning: Focus on your senses during breakfast.
Afternoon: Take a 5-minute break to notice your surroundings.
Evening: Spend 10 minutes observing a single object or your environment.

Day 6: Grounding Exercise

Morning: 5-minute grounding exercise before starting your day.
Afternoon: Quick grounding exercise to refocus during work.
Evening: 10-minute grounding session to wind down.

Day 7: Reflection and Integration

Morning: Reflect on your mindfulness practices this week.
Afternoon: Write down any changes you’ve noticed.
Evening: Plan how to incorporate mindfulness into your daily routine.

Day 1: Mindful Drawing

Activity: Free-Form Drawing

Instructions:
1. Find a quiet space and gather paper and drawing materials (pencils, pens, markers, etc.).
2. Set a timer for 20 minutes.
3. Close your eyes for a moment, take a few deep breaths, and then begin drawing whatever comes to mind.
4. Focus on the sensation of your hand moving across the paper and the lines being created.
5. Let go of any judgments about your drawing and enjoy the process.
Goal: Promote relaxation and encourage self-expression.

Day 2: Coloring for Mindfulness

Activity: Coloring Mandalas

Instructions:
1. Print out or purchase a mandala coloring book.
2. Choose a mandala design and select your coloring materials (colored pencils, markers, crayons).
3. Spend 30 minutes coloring the mandala, paying attention to the colors, patterns, and the repetitive motion of coloring.
4. Focus on the act of coloring and let your mind relax.
Goal: Enhance focus and reduce stress through repetitive and calming activity.

Day 3: Mindful Collage Making

Activity: Vision Board

Instructions:
1. Gather old magazines, colored paper, scissors, glue, and a large piece of paper or cardboard.
2. Spend 30 minutes cutting out images and words that resonate with you or represent your goals and dreams.
3. Arrange and glue these pieces onto your large paper to create a vision board.
4. Focus on the textures, colors, and the meaning behind each image as you work.
Goal: Encourage goal-setting and creative visualization.

Day 4: Clay and Texture Play

Activity: Sculpting with Clay

Instructions:
1. Get some clay or playdough.
2. Spend 20 minutes molding and shaping the clay, paying attention to how it feels in your hands and how it changes shape.
3. Focus on the tactile experience rather than creating a specific shape or figure.
4. Let your creativity flow and enjoy the process.
Goal: Enhance sensory awareness and reduce stress through tactile engagement.

Day 5: Mindful Painting

Activity: Watercolor Exploration

Instructions:
1. Gather watercolor paints, brushes, and paper.
2. Choose a simple subject to paint or paint abstractly.
3. Spend 30 minutes painting, focusing on the feel of the brush, the flow of the paint, and the colors blending.
4. Notice how the paint moves and how the colors interact on the paper.
Goal: Encourage creative expression and mindfulness through the fluidity of watercolor painting.

Day 6: Nature-Inspired Art

Activity: Leaf Rubbings

Instructions:
1. Go outside and collect a variety of leaves.
2. Place a leaf under a sheet of paper and use a crayon or pencil to rub over it, revealing the leaf's texture and shape.
3. Create a collage of leaf rubbings on one or more sheets of paper.
4. Spend 30 minutes on this activity, focusing on the details of each leaf and the patterns they create.
Goal: Connect with nature and appreciate the beauty of natural patterns.

Day 7: Art Journaling

Activity: Reflective Art Journal

Instructions:
1. Find a quiet space and gather your art supplies and a journal.
2. Spend 20-30 minutes creating an art journal entry. This could include drawings, paintings, collages, or mixed media.
3. Reflect on your week and express your thoughts and feelings through your art.
4. Write a few sentences about your experience and what you’ve learned or felt throughout the week.
Goal: Reflect on your mindfulness journey and express your emotions through art.

Day 1: Introduction to Mindful Eating

Breakfast: Savor the First Bite

Activity: Eat your breakfast slowly. Take a moment to look at your food, smell it, and take small bites. Focus on the flavors and textures of the first bite.
Duration: 10 minutes.
Goal: Start the day by appreciating your meal and setting the tone for mindful eating.

Lunch: Colorful Plate

Activity: Make your lunch as colorful as possible with different fruits and vegetables. Notice the colors and think about the nutrients each color might provide.
Duration: 15 minutes.
Goal: Increase awareness of the variety and benefits of different foods.

Dinner: Chew Thoroughly

Activity: Count the number of times you chew each bite of your dinner. Aim for at least 20-30 chews per bite.
Duration: 20 minutes.
Goal: Slow down the eating process and improve digestion.

Day 2: Engaging the Senses

Breakfast: Texture Exploration

Activity: Focus on the textures of your breakfast food. Is it crunchy, smooth, soft, or chewy? Describe the textures as you eat.
Duration: 10 minutes.
Goal: Enhance sensory awareness while eating.

Lunch: Eat in Silence

Activity: Have your lunch in complete silence, without any distractions like TV, phone, or talking.
Duration: 15 minutes.
Goal: Focus fully on the act of eating and the experience of your meal.

Dinner: Smell Before You Eat

Activity: Take a moment to smell your dinner before you take a bite. Notice the aromas and how they make you feel.
Duration: 15 minutes.
Goal: Increase appreciation of the meal through the sense of smell.

Day 3: Mindful Eating Rituals

Breakfast: Gratitude Moment

Activity: Before eating, take a moment to express gratitude for your food. Think about the journey it took to get to your plate.
Duration: 5 minutes.
Goal: Foster a sense of gratitude and appreciation for your meals.

Lunch: Smaller Portions

Activity: Serve yourself smaller portions than usual. Eat slowly and see if you feel satisfied before getting more.
Duration: 15 minutes.
Goal: Pay attention to hunger and fullness cues.

Dinner: Mindful Eating Journal

Activity: After dinner, write down what you ate and how it made you feel. Note any physical sensations and emotions.
Duration: 10 minutes.
Goal: Reflect on your eating habits and their effects on your body and mind.

Day 4: Exploring Flavors

Breakfast: Single Ingredient Focus

Activity: Choose one ingredient in your breakfast and focus on its flavor. Try to identify different flavor notes.
Duration: 10 minutes.
Goal: Develop a deeper appreciation for individual ingredients.

Lunch: Seasoning Awareness

Activity: Pay attention to the seasonings in your lunch. Notice the impact of salt, herbs, spices, and other seasonings.
Duration: 15 minutes.
Goal: Enhance your awareness of how flavors are created and combined.

Dinner: Flavor Combinations

Activity: Experiment with combining different flavors on your plate. Notice how different foods complement or contrast with each other.
Duration: 20 minutes.
Goal: Appreciate the complexity and harmony of flavors in your meal.

Day 5: Connecting with Food Sources

Breakfast: Farm-to-Table Reflection

Activity: Think about where your breakfast ingredients came from. Imagine the journey from farm to table.
Duration: 5 minutes.
Goal: Increase awareness of the food supply chain and appreciate the origins of your food.

Lunch: Local and Seasonal Foods

Activity: Try to include local and seasonal foods in your lunch. Reflect on how these foods connect you to your community and the seasons.
Duration: 15 minutes.
Goal: Promote sustainable eating and connection to the environment.

Dinner: Cooking Mindfully

Activity: Prepare your dinner with mindfulness. Focus on the process of cooking, the colors, textures, and smells of the ingredients.
Duration: 30-60 minutes (including preparation and eating time).
Goal: Enhance your connection to the food through the act of cooking.

Day 6: Emotional and Physical Awareness

Breakfast: Mood and Food

Activity: Notice how your breakfast affects your mood and energy levels. Reflect on the connection between what you eat and how you feel.
Duration: 10 minutes.
Goal: Develop awareness of the emotional and physical effects of food.

Lunch: Fullness Cues

Activity: Halfway through your lunch, pause and check in with your body. Are you still hungry or starting to feel full?
Duration: 15 minutes.
Goal: Tune into your body's signals of hunger and fullness.

Dinner: Emotional Eating Reflection

Activity: Reflect on any moments during the day when you ate due to emotions rather than hunger. Write about these moments in a journal.
Duration: 10 minutes.
Goal: Increase awareness of emotional eating patterns.

Day 7: Celebration of Mindful Eating

Breakfast: Celebration Meal

Activity: Prepare a special breakfast that you enjoy. Eat slowly and savor each bite, celebrating your week of mindful eating.
Duration: 20 minutes.
Goal: Appreciate the journey of mindful eating and celebrate your progress.

Lunch: Share a Meal

Activity: Share your lunch with a friend or family member. Discuss your experiences with mindful eating over the past week.
Duration: 30 minutes.
Goal: Foster connection and share the benefits of mindful eating with others.

Dinner: Reflect and Plan

Activity: Reflect on your week of mindful eating. Write down what you learned and how you plan to continue practicing mindful eating in the future.
Duration: 20 minutes.
Goal: Solidify your mindfulness practice and set intentions for the future.

Day 1: Mindful Nature Walk

Morning: Sensory Awareness Walk

Activity: Take a walk in a park or natural area. Focus on your senses—notice the colors, sounds, smells, and textures around you.
Duration: 30 minutes.
Goal: Enhance sensory awareness and connection to the environment.

Afternoon: Tree Observation

Activity: Find a tree and sit quietly nearby. Observe its details—the bark, leaves, and any creatures that might live in it. Reflect on its life and growth.
Duration: 20 minutes.
Goal: Foster a deeper connection and appreciation for trees and their role in the ecosystem.

Evening: Sunset Appreciation

Activity: Watch the sunset. Focus on the changing colors and the transition from day to night. Reflect on the beauty of the natural cycle.
Duration: 15 minutes.
Goal: Cultivate a sense of peace and gratitude for natural beauty.

Day 2: Water Meditation

Morning: Stream or River Focus

Activity: Find a stream, river, or fountain. Sit by the water and listen to the sound it makes. Reflect on its journey and the life it supports.
Duration: 20 minutes.
Goal: Connect with the calming and life-giving properties of water.

Afternoon: Cloud Watching

Activity: Lie down in an open space and watch the clouds. Notice their shapes, movements, and the sky's vastness. Let your mind relax and wander with the clouds.
Duration: 30 minutes.
Goal: Promote relaxation and creative thinking.

Evening: Moon and Stars Observation

Activity: Spend time looking at the moon and stars. Reflect on the universe's vastness and your place within it.
Duration: 20 minutes.
Goal: Develop a sense of wonder and connection to the cosmos

Day 3: Grounding and Rooting

Morning: Barefoot Walk

Activity: Walk barefoot on grass, sand, or soil. Focus on the sensations under your feet and the connection to the earth.
Duration: 15 minutes.
Goal: Ground yourself and feel more connected to the earth.

Afternoon: Garden Touch

Activity: Visit a garden and touch different plants. Notice their textures, shapes, and smells. Reflect on the diversity of plant life.
Duration: 20 minutes.
Goal: Strengthen your tactile connection with plant life and appreciate its variety.

Evening: Earth Meditation

Activity: Sit or lie on the ground. Close your eyes and imagine roots growing from your body into the earth. Feel the stability and support of the ground beneath you.
Duration: 15 minutes.
Goal: Enhance feelings of stability, support, and connection to the earth.

Day 4: Animal Connection

Morning: Bird Watching

Activity: Spend time watching birds. Notice their colors, behaviors, and sounds. Reflect on their role in the ecosystem.
Duration: 20 minutes.
Goal: Connect with wildlife and appreciate biodiversity.

Afternoon: Insect Observation

Activity: Find a spot where insects are active. Watch them closely and notice their movements and interactions. Reflect on their importance in nature.
Duration: 20 minutes.
Goal: Build curiosity and appreciation for even the smallest creatures.

Evening: Animal Sound Meditation

Activity: Sit quietly outdoors and listen to the sounds of animals around you. Focus on identifying different sounds and their sources.
Duration: 15 minutes.
Goal: Enhance auditory awareness and connection to wildlife.

Day 5: Nature Creativity

Morning: Nature Art

Activity: Collect natural materials like leaves, stones, and sticks. Create a piece of art using these materials. Focus on the textures and shapes as you create.
Duration: 30 minutes.
Goal: Foster creativity and connection to natural materials.

Afternoon: Nature Journaling

Activity: Sit in a natural setting and write about your surroundings. Describe what you see, hear, smell, and feel. Reflect on your thoughts and feelings.
Duration: 20 minutes.
Goal: Enhance observation skills and self-reflection.

Evening: Nature Poetry

Activity: Write a poem inspired by nature. Focus on the emotions and sensations that the natural world evokes in you.
Duration: 20 minutes.
Goal: Express your connection to nature through creative writing.

Day 6: Reflection and Gratitude

Morning: Reflective Walk

Activity: Take a walk in a favorite natural spot. Reflect on your experiences this week and how nature has impacted you.
Duration: 30 minutes.
Goal: Internalize the benefits of your nature mindfulness practice.

Afternoon: Gratitude Meditation

Activity: Sit quietly in nature and think about what you are grateful for. Reflect on the natural world's beauty and its gifts.
Duration: 15 minutes.
Goal: Cultivate gratitude and appreciation for the environment.

Evening: Nature Reflection

Activity: Write about your week-long mindfulness journey in nature. Note any changes in your awareness, feelings, and connection to the environment.
Duration: 20 minutes.
Goal: Solidify your experiences and insights gained from the week.

Day 7: Integration and Continuing Practice

Morning: Mindful Breathing Outdoors

Activity: Sit outdoors and practice mindful breathing. Focus on your breath and the natural environment around you.
Duration: 15 minutes.
Goal: Start your day with a calm and centered mind.

Afternoon: Nature Goals

Activity: Set intentions for how you will continue to integrate mindfulness in nature into your daily life. Write these down and reflect on how to achieve them.
Duration: 20 minutes.
Goal: Create a sustainable plan to maintain your connection to nature.

Evening: Closing Ritual

Activity: Create a personal closing ritual in nature, such as lighting a candle, saying a prayer, or performing a small ceremony to honor your week-long practice.
Duration: 20 minutes.
Goal: Provide closure and celebrate your mindfulness journey in nature.

Targeted Mindfulness Plans

Day 1: Mindful Body Scan

Morning: Start your day with a 5-minute body scan.
Afternoon: Take a moment to scan your body during work/class.
Evening: Reflect on how body scans impacted your awareness.

Day 2: Mindful Task Prioritization

Morning: List and prioritize your tasks mindfully.
Afternoon: Focus on doing one task at a time.
Evening: Reflect on how your day went.

Day 3: Mindful Listening

Morning: Practice mindful listening in conversations.
Afternoon: Focus on active listening during meetings/class.
Evening: Reflect on how mindful listening improved your interactions.

Day 4: Mindful Breaks

Morning: Take a 5-minute breathing break.
Afternoon: Stretch or walk mindfully for 5 minutes.
Evening: Reflect on how breaks impact your focus.

Day 5: Mindful Technology Use

Morning: Set intentions for your technology use.
Afternoon: Take breaks from screens and refocus.
Evening: Reflect on your tech use and its impact on your day.

Day 5: Self-Compassion Practice

Morning: Start your day with self-compassion phrases.
Afternoon: Take a moment to be kind to yourself during work/class.
Evening: Reflect on self-compassion throughout the day.

Day 6: Mindful Goal Setting

Morning: Set SMART (Specific, Measurable, Achievable, Relevant, and Time-Bound) goals mindfully.
Afternoon: Break down goals into smaller tasks.
Evening: Review your progress and reflect on your goals.

Day 7: Reflection and Planning

Morning: Reflect on how focused you felt this week with your mindfulness practices.
Afternoon: Write down any improvements.
Evening: Plan how to incorporate these practices moving forward.

Day 1: Mindful Breathing

Morning: 5-minute deep breathing to start your day.
Afternoon: Focus on breathing before stressful tasks.
Evening: 10 minutes of mindful breathing to relax.

Day 2: Gratitude Journaling

Morning: Write down 3 things you are grateful for.
Afternoon: Reflect on these gratitude entries.
Evening: Add 2 more things you are grateful for today.

Day 3: Mindful Breaks

Morning: 5-minute breathing break.
Afternoon: Take a 5-minute walk outside.
Evening: Spend 5 minutes stretching mindfully.

Day 4: Self-Compassion Practice

Morning: Repeat self-compassion phrases after waking up.
Afternoon: Take a moment to do something kind for yourself.
Evening: Reflect on how self-compassion feels to you.

Day 5: Mindful Eating

Morning: Eat breakfast mindfully, focusing on each bite.
Afternoon: Practice mindful eating during lunch.
Evening: Reflect on your mindful eating experiences.

Day 6: Nature Connection

Morning: Spend 10 minutes in nature.
Afternoon: Take a break outside and observe your surroundings.
Evening: Reflect on how nature affects your stress levels.

Day 7: Reflect and Plan

Morning: Reflect on your week of stress reduction.
Afternoon: Write down any positive changes.
Evening: Plan how to maintain stress reduction practices.

Mindfulness for All

Day 1: Mindful Breathing Together

Activity: Partner Breathing Exercise

Instructions:
1. Sit comfortably facing each other.
2. Hold hands or place a hand on each other’s heart.
3. Close your eyes and take a few deep breaths together, synchronizing your breathing.
4. Focus on the rhythm of your partner’s breath and the connection between you.
5. Spend 5-10 minutes in this mindful breathing practice.
Goal: Enhance connection and create a calm, shared experience.

Day 2: Mindful Communication

Activity: Active Listening Exercise

Instructions:
1. Sit facing each other in a quiet, comfortable space.
2. One partner speaks for 3-5 minutes about their day, thoughts, or feelings, while the other listens without interrupting.
3. The listener focuses on truly understanding and being present with what the speaker is saying.
4. After the speaker finishes, the listener reflects back what they heard to ensure understanding.
5. Switch roles and repeat the exercise.
Goal: Improve communication and deepen your understanding of each other.

Day 3: Mindful Touch

Activity: Partner Massage

Instructions:
1. Find a quiet, comfortable space where you both can relax.
2. Take turns giving each other a gentle massage (shoulders, back, hands, or feet).
3. Focus on the sensations of touch, pressure, and warmth.
4. Communicate with each other about what feels good and adjust accordingly.
5. Spend 10-15 minutes on each person, staying present with the experience.
Goal: Promote relaxation and physical connection.

Day 4: Mindful Eating Together

Activity: Shared Meal Experience

Instructions:
1. Prepare a meal together, focusing on each step of the process.
2. Sit down together without any distractions (no TV or phones).
3. Take a moment to appreciate the food and each other before eating.
4. Eat slowly, savoring each bite and sharing your thoughts on the flavors and textures.
5. Spend the entire meal being present with each other and the food.
Goal: Strengthen your bond through a shared mindful eating experience.

Day 5: Gratitude Practice

Activity: Shared Gratitude Journal

Instructions:
1. Sit together in a quiet, comfortable space with a notebook or journal.
2. Take turns sharing three things you are grateful for about each other.
3. Write down each other’s expressions of gratitude in the journal.
4. Discuss how these positive qualities and moments impact your relationship.
5. Spend 10-15 minutes on this practice, focusing on the positive aspects of your relationship.
Goal: Foster appreciation and positive feelings towards each other.

Day 6: Mindful Walking Together

Activity: Couples Nature Walk

Instructions:
1. Find a nearby park or natural area and go for a walk together.
2. Walk at a slow pace, paying attention to the sensations of walking and the natural surroundings.
3. Hold hands or walk side by side, staying present with each other and the environment.
4. Take moments to stop and observe something interesting, sharing your thoughts and observations.
5. Spend 20-30 minutes on this mindful walk.
Goal: Connect with each other and nature, enhancing your sense of togetherness.

Day 7: Future Visualization

Activity: Shared Visualization Exercise

Instructions:
1. Sit comfortably together in a quiet space.
2. Close your eyes and hold hands.
3. Take turns describing a positive future vision for your relationship, focusing on what you hope to achieve together.
4. Visualize these future moments in detail, including emotions, settings, and activities.
5. After sharing, discuss your visions and how you can work together to achieve them.
Goal: Strengthen your relationship by aligning your future goals and dreams.

Day 1: Mindful Family Breakfast

Morning: Gratitude Sharing

Activity: During breakfast, each family member shares one thing they are grateful for.
Duration: 15 minutes.
Goal: Cultivate a sense of gratitude and start the day positively.

Evening: Family Walk

Activity: Take a walk together in a nearby park or around the neighborhood. Focus on observing your surroundings and talking about your day.
Duration: 30 minutes.
Goal: Encourage open communication and enjoy quality time together.

Day 2: Mindful Breathing

Morning: Breathing Exercise

Activity: Sit together in a quiet spot and practice deep breathing. Inhale slowly through the nose, hold for a few seconds, and exhale slowly through the mouth.
Duration: 10 minutes.
Goal: Reduce stress and promote relaxation.

Evening: Story Time

Activity: Read a calming story together before bed. Choose a book that everyone enjoys.
Duration: 20 minutes.
Goal: Create a peaceful bedtime routine and bond over a shared story.

Day 3: Mindful Eating

Morning: Breakfast Mindfulness

Activity: During breakfast, eat slowly and focus on the taste, texture, and smell of the food. Discuss what you notice.
Duration: 15 minutes.
Goal: Enhance appreciation for food and practice mindfulness during meals.

Evening: Cooking Together

Activity: Prepare dinner together as a family. Involve everyone in the process, from chopping vegetables to setting the table.
Duration: 1 hour.
Goal: Strengthen teamwork and enjoy the process of creating a meal together.

Day 4: Mindful Movement

Morning: Family Stretching

Activity: Do a gentle stretching routine together. Focus on the sensation of the stretches and how your body feels.
Duration: 15 minutes.
Goal: Promote physical well-being and start the day with energy.

Evening: Dance Party

Activity: Have a fun dance session in the living room. Play everyone's favorite songs and dance freely.
Duration: 30 minutes.
Goal: Release stress, have fun, and bond through movement and music.

Day 5: Mindful Communication

Morning: Positive Affirmations

Activity: Each family member shares a positive affirmation or compliment with another member.
Duration: 10 minutes.
Goal: Build self-esteem and foster a supportive environment.

Evening: Family Check-In

Activity: Have a family meeting to discuss how everyone is feeling. Practice active listening and ensure everyone gets a chance to speak.
Duration: 30 minutes.
Goal: Improve communication and understanding within the family.

Day 6: Mindful Creativity

Morning: Art Activity

Activity: Do a creative activity like drawing, painting, or crafting together. Focus on the process rather than the result.
Duration: 1 hour.
Goal: Encourage creativity and relaxation.

Evening: Family Journal

Activity: Start a family journal where everyone can write or draw about their favorite part of the day.
Duration: 20 minutes.
Goal: Reflect on positive experiences and create a shared family memory.

Day 7: Nature Connection

Morning: Nature Walk

Activity: Go for a walk in a natural setting like a park or forest. Observe the plants, animals, and sounds of nature.
Duration: 1 hour.
Goal: Connect with nature and enjoy the outdoors as a family.

Evening: Stargazing

Activity: Spend some time outside looking at the stars. Talk about the constellations and enjoy the peaceful night sky.
Duration: 30 minutes.
Goal: Build a sense of wonder and appreciation for the natural world.

Day 1: Mindful Breathing

Morning: Deep Breathing Exercise

Activity: Pretend you're blowing up a balloon. Take a deep breath in through your nose and blow out slowly through your mouth.
Duration: 5 minutes.
Goal: Focus on the breath and feel the body relax.

Afternoon: Nature Breath

Activity: Go outside and breathe in the fresh air. Notice how it feels different from indoor air.
Duration: 5 minutes.
Goal: Connect with nature while practicing mindful breathing.

Evening: Bedtime Breathing

Activity: Lie down and place a favorite stuffed animal on your belly. Watch it rise and fall as you breathe in and out.
Duration: 5 minutes.
Goal: Relax before sleep by focusing on gentle breathing.

Day 2: Sensory Awareness

Morning: Sensory Breakfast

Activity: Pay close attention to the taste, smell, and texture of your breakfast. Describe what you notice.
Duration: 10 minutes.
Goal: Engage the senses and be present while eating.

Afternoon: Texture Exploration

Activity: Collect different objects (a rock, leaf, toy, etc.) and describe how each one feels.
Duration: 10 minutes.
Goal: Enhance tactile awareness and stay present.

Evening: Sound Hunt

Activity: Sit quietly and listen for different sounds. Identify each sound and where it's coming from.
Duration: 10 minutes.
Goal: Improve listening skills and stay mindful of the environment.

Day 3: Mindful Movement

Morning: Animal Yoga

Activity: Practice simple yoga poses like "cat" (on hands and knees, arch your back) or "tree" (stand on one leg with arms up).
Duration: 10 minutes.
Goal: Combine movement with mindfulness and have fun.

Afternoon: Mindful Walking

Activity: Walk slowly around your house or yard, paying attention to how your feet feel with each step.
Duration: 10 minutes.
Goal: Stay present with each movement and enhance body awareness.

Evening: Stretch and Relax

Activity: Do gentle stretches before bedtime, focusing on how each muscle feels as you stretch.
Duration: 10 minutes.
Goal: Relax the body and prepare for sleep.

Day 4: Emotional Awareness

Morning: Feeling Faces

Activity: Draw different faces showing various emotions (happy, sad, angry, etc.). Talk about times you felt each way.
Duration: 10 minutes.
Goal: Recognize and discuss different emotions.

Afternoon: Mood Meter

Activity: Create a mood meter (a simple chart with different emotions). Check in with your feelings throughout the day.
Duration: 5 minutes.
Goal: Increase awareness of changing emotions.

Evening: Gratitude Journal

Activity: Write or draw three things you are grateful for today.
Duration: 5 minutes.
Goal: Focus on positive emotions and practice gratitude.

Day 5: Mindful Creativity

Morning: Color with Focus

Activity: Color a picture, paying attention to the colors and staying within the lines.
Duration: 15 minutes.
Goal: Stay present and enjoy the creative process.

Afternoon: Mindful Drawing

Activity: Draw anything you like, focusing on the sensation of the pencil on paper.
Duration: 15 minutes.
Goal: Enhance focus and creativity.

Evening: Story Time

Activity: Read a short story and imagine yourself in the story. Notice the characters, settings, and your feelings.
Duration: 15 minutes.
Goal: Engage imagination and stay present with the story.

Day 6: Nature Connection

Morning: Nature Walk

Activity: Take a walk outside and notice five different plants or animals.
Duration: 15 minutes.
Goal: Connect with nature and stay mindful of surroundings.

Afternoon: Nature Art

Activity: Collect leaves, rocks, or flowers and create a nature collage.
Duration: 20 minutes.
Goal: Use natural materials to enhance creativity and mindfulness.

Evening: Sky Watching

Activity: Lie down outside and watch the clouds or stars. Describe what you see.
Duration: 15 minutes.
Goal: Relax and connect with the larger world.

Day 7: Reflection and Relaxation

Morning: Week Reflection

Activity: Talk about your favorite mindfulness activities from the week. How did they make you feel?
Duration: 15 minutes.
Goal: Reflect on the mindfulness journey and share experiences.

Afternoon: Mindful Storytelling

Activity: Create a short story based on your week. Include emotions, activities, and observations.
Duration: 20 minutes.
Goal: Reflect creatively on the week’s experiences.

Evening: Guided Relaxation

Activity: Listen to a guided relaxation or mindfulness story before bed.
Duration: 15 minutes.
Goal: End the week with a calming and restful activity.

Mindfulness Plans

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Mindfulness Plans

Table of Contents

Foundational Mindfulness Practices

Targeted Mindfulness Plans

Mindfulness for All

Let's Keep in Touch!

Contact Us

Contact Us

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About