--- {"type":"list","title":"30 Days of Mindfulness","listId":4580,"canonicalUrl":"https://listium.com/@rizahope/4580/30-days-of-mindfulness","visibleItemTotal":65,"creator":{"id":"rizahope","name":"Riza Hope Molo","url":"https://listium.com/@rizahope"},"stats":{"views":1378,"likes":2},"category":"health & fitness / therapy","publishedAt":"2016-11-30T17:51:24.435Z","updatedAt":"2016-12-01T01:28:02.460Z","fields":[{"id":0,"name":"Item","type":"PrimaryText"},{"id":2,"name":"Details","type":"Text","format":"long"},{"id":4,"name":"Date","type":"DateTime","format":"date"},{"id":3,"name":"Done","type":"Symbols","format":"checkbox"},{"id":5,"name":"Your Experience","type":"Symbols","format":"star_rating"},{"id":6,"name":"Realizations","type":"Text","format":"long"},{"id":7,"name":"Photo of the Day","type":"Image"}]} --- # 30 Days of Mindfulness By [Riza Hope Molo (@rizahope)](https://listium.com/@rizahope) 1378 views · 2 likes Published 30 November 2016 · Updated 1 December 2016 Category: health & fitness / therapy Mindfulness activities and techniques to help you become more conscious and be more present. ## Items ### 1. [Wake with the sun](https://listium.com/@rizahope/4580/30-days-of-mindfulness/0/wake-with-the-sun) Item ID: `0` - Details: There is no purer light than what we see when we open our eyes first thing in the morning. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 2. [Develop a morning routine](https://listium.com/@rizahope/4580/30-days-of-mindfulness/1/develop-a-morning-routine) Item ID: `1` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 3. [- Start by making a list of what needs doing in the morning](https://listium.com/@rizahope/4580/30-days-of-mindfulness/60/-start-by-making-a-list-of-what-needs-doing-in-the-morning) Item ID: `60` - Details: This is helpful for realizing how much time is needed for all of your morning tasks and creating a schedule. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 4. [- Keep it simple](https://listium.com/@rizahope/4580/30-days-of-mindfulness/64/-keep-it-simple) Item ID: `64` - Details: It’s best to keep it simple here as anything overly complicated will be difficult to stick to. When it comes down to it, it should just be 2-4 simple activities you do each day, preferably activities that promote mindfulness (anything can be done mindfully as I mentioned, but some activities lend themselves to greater mindfulness). - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 5. [- List the most essential tasks to prioritize](https://listium.com/@rizahope/4580/30-days-of-mindfulness/61/-list-the-most-essential-tasks-to-prioritize) Item ID: `61` - Details: (e.g. shower, coffee/breakfast, waking others, preparing lunches, packing bags) - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 6. [- Consider your own unique rhythm and design accordingly](https://listium.com/@rizahope/4580/30-days-of-mindfulness/62/-consider-your-own-unique-rhythm-and-design-accordingly) Item ID: `62` - Details: Are you a slow mover (needing extra time) or really efficient in the morning (needing less time or fitting more tasks into less time)? - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 7. [- What do you want to accomplish with your morning routine?](https://listium.com/@rizahope/4580/30-days-of-mindfulness/63/-what-do-you-want-to-accomplish-with-your-morning-routine) Item ID: `63` - Details: A mindful morning routine is about nourishing the mind and finding a quiet moment of peace through the practice of mindfulness. But of course, there’s many ways to do this and a productive morning routine can bring many other benefits as well. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 8. [Practice Mindful Meditation](https://listium.com/@rizahope/4580/30-days-of-mindfulness/2/practice-mindful-meditation) Item ID: `2` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 9. [- Create time and space](https://listium.com/@rizahope/4580/30-days-of-mindfulness/3/-create-time-and-space) Item ID: `3` - Details: Choose a regular time each day for mindfulness meditation practice, ideally a quite place free from distraction. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 10. [- Set a timer](https://listium.com/@rizahope/4580/30-days-of-mindfulness/4/-set-a-timer) Item ID: `4` - Details: Start with just 5 minutes and ease up your way to 15 minutes to 40 minutes. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 11. [- Find a comfortable sitting position](https://listium.com/@rizahope/4580/30-days-of-mindfulness/5/-find-a-comfortable-sitting-position) Item ID: `5` - Details: Sit cross-legged on the floor, on the grass, or in a chair your feet flat on the ground. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 12. [- Check your posture](https://listium.com/@rizahope/4580/30-days-of-mindfulness/6/-check-your-posture) Item ID: `6` - Details: Sit up straight, hands in comfortable position. Keep neck long, chin tilted slightly downward, tongue resting on roof of mouth. Relax shoulders. Close eyes or gaze downward 5-10 feet in front of you - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 13. [- Take deep breaths](https://listium.com/@rizahope/4580/30-days-of-mindfulness/7/-take-deep-breaths) Item ID: `7` - Details: Deep breathing helps settle the body and establish your presence in the space. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 14. [- Direct attention to your breath](https://listium.com/@rizahope/4580/30-days-of-mindfulness/8/-direct-attention-to-your-breath) Item ID: `8` - Details: Focus on a part of the body where the breath feels prominent: nostrils, back of the throat or diaphragm. Try not to switch focus. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 15. [- Maintain attention to your breath](https://listium.com/@rizahope/4580/30-days-of-mindfulness/9/-maintain-attention-to-your-breath) Item ID: `9` - Details: As you in hale and exhale, focus on the breath. If attention wanders, return to the breath. Let go of thoughts, feelings and distractions. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 16. [- Repeat steps 6-7](https://listium.com/@rizahope/4580/30-days-of-mindfulness/10/-repeat-steps-6-7) Item ID: `10` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 17. [- Be kind to yourself](https://listium.com/@rizahope/4580/30-days-of-mindfulness/11/-be-kind-to-yourself) Item ID: `11` - Details: Don’t be upset if focus occasionally drifts or if you fall asleep. If very tired, meditate with eyes open and rearrange posture to more erect (but still relaxed) position. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 18. [- Prepare for a soft landing](https://listium.com/@rizahope/4580/30-days-of-mindfulness/12/-prepare-for-a-soft-landing) Item ID: `12` - Details: When the timer goes off, keep your eyes closed until you’re ready to open them. Be thankful. Acknowledge your practice with gratitude. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 19. [Make Your Bed](https://listium.com/@rizahope/4580/30-days-of-mindfulness/13/make-your-bed) Item ID: `13` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 20. [Practice Mindful Eating](https://listium.com/@rizahope/4580/30-days-of-mindfulness/14/practice-mindful-eating) Item ID: `14` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 21. [- Choose a convenient mealtime](https://listium.com/@rizahope/4580/30-days-of-mindfulness/15/-choose-a-convenient-mealtime) Item ID: `15` - Details: Time when when you wont be expected to socialize. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 22. [- Eat slowly](https://listium.com/@rizahope/4580/30-days-of-mindfulness/16/-eat-slowly) Item ID: `16` - Details: Focus on each sensation of your first bite in turn: smell, sight, touch, sound, taste. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 23. [- Immerse yourself](https://listium.com/@rizahope/4580/30-days-of-mindfulness/17/-immerse-yourself) Item ID: `17` - Details: Immerse yourself in the richness of the practice of eating and try to eat your whole meal slowly - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 24. [Practice Mindful Walking](https://listium.com/@rizahope/4580/30-days-of-mindfulness/18/practice-mindful-walking) Item ID: `18` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 25. [- Align your walking to the rhythm of your breath](https://listium.com/@rizahope/4580/30-days-of-mindfulness/19/-align-your-walking-to-the-rhythm-of-your-breath) Item ID: `19` - Details: This involves lifting the foot in the in-breath and lowering it in the out-breath. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 26. [- Be aware](https://listium.com/@rizahope/4580/30-days-of-mindfulness/20/-be-aware) Item ID: `20` - Details: How does the ground feel beneath your feet? What’s going on around you? What can you hear, taste and smell? What’s your body doing- is there any soreness or tightness in the muscles? Don’t judge or label the sensations. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 27. [Connect With Nature](https://listium.com/@rizahope/4580/30-days-of-mindfulness/21/connect-with-nature) Item ID: `21` - Details: Walk outside, close your eyes, and listen to the sounds of the nature. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 28. [Be More Aware of Your Thoughts](https://listium.com/@rizahope/4580/30-days-of-mindfulness/22/be-more-aware-of-your-thoughts) Item ID: `22` - Details: Notice when your mind is in the past or future, and gently return to the present. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 29. [Question Your Motives](https://listium.com/@rizahope/4580/30-days-of-mindfulness/23/question-your-motives) Item ID: `23` - Details: Before acting on a decision, ask yourself “Why?” Follow up your response with another “Why?” And then a third. If you can find three good reasons to pursue something, you’ll have clarity and be more confident in your actions. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 30. [Break Visceral or Instinctive Reactions](https://listium.com/@rizahope/4580/30-days-of-mindfulness/24/break-visceral-or-instinctive-reactions) Item ID: `24` - Details: > A person without self-awareness runs on auto-pilot, and responds with knee-jerk reactions. Self-awareness allows you to assess situations objectively and rationally, without acting on biases and stereotypes. > > Take a deep breath before you act — especially when a situation evokes anger or frustration. This gives you time to re-assess whether your response will be the best one. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 31. [Be Accountable To Your Flaws](https://listium.com/@rizahope/4580/30-days-of-mindfulness/25/be-accountable-to-your-flaws) Item ID: `25` - Details: Acknowledge your mistakes in order to improve. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 32. [Monitor Self Talk](https://listium.com/@rizahope/4580/30-days-of-mindfulness/26/monitor-self-talk) Item ID: `26` - Details: Stop negative and critical self-commentary. Celebrate wins and forgive losses. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 33. [Keep a Journal](https://listium.com/@rizahope/4580/30-days-of-mindfulness/27/keep-a-journal) Item ID: `27` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 34. [- Keep a track of your progress](https://listium.com/@rizahope/4580/30-days-of-mindfulness/28/-keep-a-track-of-your-progress) Item ID: `28` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 35. [- Write everyday](https://listium.com/@rizahope/4580/30-days-of-mindfulness/29/-write-everyday) Item ID: `29` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 36. [- List at least 3 things you are grateful for each day](https://listium.com/@rizahope/4580/30-days-of-mindfulness/30/-list-at-least-3-things-you-are-grateful-for-each-day) Item ID: `30` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 37. [Be More Grateful](https://listium.com/@rizahope/4580/30-days-of-mindfulness/31/be-more-grateful) Item ID: `31` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 38. [- Say “thank you” more often](https://listium.com/@rizahope/4580/30-days-of-mindfulness/32/-say-thank-you-more-often) Item ID: `32` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 39. [- Write 10 things you are grateful for today](https://listium.com/@rizahope/4580/30-days-of-mindfulness/33/-write-10-things-you-are-grateful-for-today) Item ID: `33` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 40. [Take A Social Media Sabbatical](https://listium.com/@rizahope/4580/30-days-of-mindfulness/34/take-a-social-media-sabbatical) Item ID: `34` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 41. [Do One Thing You Have Been Putting Off](https://listium.com/@rizahope/4580/30-days-of-mindfulness/35/do-one-thing-you-have-been-putting-off) Item ID: `35` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 42. [Forgive Mistakes](https://listium.com/@rizahope/4580/30-days-of-mindfulness/36/forgive-mistakes) Item ID: `36` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 43. [- Forgive mistakes done by yourself or by others](https://listium.com/@rizahope/4580/30-days-of-mindfulness/37/-forgive-mistakes-done-by-yourself-or-by-others) Item ID: `37` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 44. [Practice Compassion and Nurture Connections](https://listium.com/@rizahope/4580/30-days-of-mindfulness/38/practice-compassion-and-nurture-connections) Item ID: `38` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 45. [- Call a friend or family members whom you haven't talked to recently](https://listium.com/@rizahope/4580/30-days-of-mindfulness/39/-call-a-friend-or-family-members-whom-you-havent-talked-to-recently) Item ID: `39` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 46. [No Complaint Day](https://listium.com/@rizahope/4580/30-days-of-mindfulness/40/no-complaint-day) Item ID: `40` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 47. [-Challenge yourself to not complain about small stuff today](https://listium.com/@rizahope/4580/30-days-of-mindfulness/41/-challenge-yourself-to-not-complain-about-small-stuff-today) Item ID: `41` - Details: Complaining is never productive and a catalyst for negative thought patterns. Either accept the situation and move on, or find a solution. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 48. [Examine Your Daily Habits](https://listium.com/@rizahope/4580/30-days-of-mindfulness/42/examine-your-daily-habits) Item ID: `42` - Details: Today, take a closer look at your everyday habits, from your morning routine to the way you work to your evening activities. Which habits could you improve, which should you drop, which new ones could you pick up? - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 49. [Learn To Enjoy Solitude](https://listium.com/@rizahope/4580/30-days-of-mindfulness/43/learn-to-enjoy-solitude) Item ID: `43` - Details: Spend at least 3 hours (ideally more) alone, without social media or background chatter from the TV. Pay attention to what it feels like to be in complete solitude and, if you like, write down your thoughts. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 50. [Stop Multitasking](https://listium.com/@rizahope/4580/30-days-of-mindfulness/44/stop-multitasking) Item ID: `44` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 51. [- Complete one item on your to-do list at a time](https://listium.com/@rizahope/4580/30-days-of-mindfulness/45/-complete-one-item-on-your-to-do-list-at-a-time) Item ID: `45` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 52. [Practice Non- Judgment](https://listium.com/@rizahope/4580/30-days-of-mindfulness/46/practice-non-judgment) Item ID: `46` - Details: We are conditioned to make unnecessary judgments everyday. Part of developing a mindful attitude is to not judge everything. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 53. [Choose a Mantra](https://listium.com/@rizahope/4580/30-days-of-mindfulness/47/choose-a-mantra) Item ID: `47` - Details: Identify top 5 favorite mantras that resonate most with you and make sure you get to read them everyday. - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 54. [Selflessness Day](https://listium.com/@rizahope/4580/30-days-of-mindfulness/48/selflessness-day) Item ID: `48` - Details: Or help a friend with anything - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 55. [- Do something for someone](https://listium.com/@rizahope/4580/30-days-of-mindfulness/49/-do-something-for-someone) Item ID: `49` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 56. [Get Creative](https://listium.com/@rizahope/4580/30-days-of-mindfulness/50/get-creative) Item ID: `50` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 57. [- Doodle, color, paint, decorate your house or cook a new dish](https://listium.com/@rizahope/4580/30-days-of-mindfulness/51/-doodle-color-paint-decorate-your-house-or-cook-a-new-dish) Item ID: `51` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 58. [Stay Hydrated](https://listium.com/@rizahope/4580/30-days-of-mindfulness/52/stay-hydrated) Item ID: `52` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 59. [- Listen to your body and make sure you are drinking enough water](https://listium.com/@rizahope/4580/30-days-of-mindfulness/53/-listen-to-your-body-and-make-sure-you-are-drinking-enough-water) Item ID: `53` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 60. [Listen To Music](https://listium.com/@rizahope/4580/30-days-of-mindfulness/54/listen-to-music) Item ID: `54` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 61. [- Try to focus on one instrument or voice for the entire song](https://listium.com/@rizahope/4580/30-days-of-mindfulness/55/-try-to-focus-on-one-instrument-or-voice-for-the-entire-song) Item ID: `55` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 62. ["Letting Go" Day](https://listium.com/@rizahope/4580/30-days-of-mindfulness/56/letting-go-day) Item ID: `56` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 63. [- Find what does not serve or interest you and let it go](https://listium.com/@rizahope/4580/30-days-of-mindfulness/59/-find-what-does-not-serve-or-interest-you-and-let-it-go) Item ID: `59` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 64. [Random Act of Kindness Day](https://listium.com/@rizahope/4580/30-days-of-mindfulness/57/random-act-of-kindness-day) Item ID: `57` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: - ### 65. [- Do something nice for someone just because](https://listium.com/@rizahope/4580/30-days-of-mindfulness/58/-do-something-nice-for-someone-just-because) Item ID: `58` - Details: - - Date: - - Done: false - Your Experience: ☆☆☆☆☆ - Realizations: - - Photo of the Day: -