30 Day Mindfulness Challenge

Like most people, I began learning meditation during a challenging period in my life. I was utterly overwhelmed with running a business, being a single parent and selling my home. I was taking pain killers for chronic back pain and drinking myself to sleep most nights. I knew I needed something to not just help reduce the feelings of anxiety and overwhelm but to also prevent me from getting to that state in the first place. I had a friend who struggled with bipolar and alcoholism who meditated and encouraged me to try it. But when I tried to meditate, I couldn't sit still for more than 5 minutes or count to 10 breaths! I struggled to learn through an app or on my own, so I began researching teachers and studying mindfulness and meditation. I went on to complete training and qualifications in Mindfulness Meditation Teacher Training, Guiding & Teaching Meditation, Mindfulness for Wellbeing & Peak Performance, and Corporate Mindfulness. Realising how beneficial these tools would be for kids, I also completed Connected Kids, Meditation Capsules, Inspired Kids Yoga, Calm Kids Coaching, and Youth Psychology and Counselling. I have been teaching mindfulness and meditation to adults, teens and kids since 207 after establishing Meditation Sunshine Coast. During that time, I moved home again, shut down my party business, opened and closed a meditation studio, managed events for high-profile speakers (including the Obamas), and lost that events job due to Covid. I may not have done all these things with complete grace, but I credit my ability to transition through all of it without falling apart or contemplating drowning in a bottle, to my meditation practice. It has not only made me feel calmer, more peaceful, and resilient, but it has also increased my clarity, creativity, productivity, and focus. It’s also given me the patience and compassion needed to look after two teens, a grandmother with dementia, two dogs and two cats! I enjoy bringing the practical applications of mindfulness and meditation to the home and the workplace, by educating others, and demonstrating the profound mental, emotional and physical benefits it can have in your day-to-day life. As well as offering workshops, retreats, programs, and online courses, I facilitate mindfulness meditation programs for Mindfulness Works Australia and run community classes as part of the council's Healthy Sunshine Coast Program. I am a member of the Australian Meditation Association and mindful.org and a Veriditas trained and certificated labyrinth facilitator. In 2021 I wrote my first book - Cultivating a Calm Mind available in audiobook, print, pdf, ebook and kindle format. In 2022 I launched Mindful Soul Adventures where I get to combine my event management skills with my passion for meditation and travel to create a unique retreat experiences for the mind, body and soul. You can listen to, watch or follow me on: Facebook - www.facebook.com/meditationsunshinecoast Instagram - www.instagram.com/meditationsunshinecoast Linked in www.linkedin.com/company/meditationsunshinecoast YouTube - www.youtube.com/@meditationsunshinecoast Insight timer app - https://insighttimer.com/michelleeckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness ChallengeDAY 30 – COLOUR BREATH MEDITATION              Your challenge for today is to listen to this 5 minute Colour Breath Meditation which is a gentle but effective way to release any emotional energy that may be trapped in your body.   Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness ChallengeDAY 29 – TELL THAT THOUGHT TO F OFF              Your challenge for today is to tell a persistent or annoying thought or your inner critic to go away or f off.  As many times as you need to. 😊 Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 28 – HEALING LIGHT MEDITATION             Your challenge for today is to listen to this 15 minute healing light meditation. Using visualising can be a powerful tool in releasing pain in the body or deeply relaxing your mind and body in preparation for a quality night sleep.      Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 27 – BOX BREATHING             Your challenge for today is to practise Box Breathing or Square Breathing as it’s also called. This is a short simple breathing meditation used in the military and corporate world as it is very effective for enhancing focus and concentration. All you need to do is: Breathe in for a count of four Hold your breath for a count of four Breathe out for a count of four Hold your breath for a count of four Repeat for around a minute or 10 breaths. If you would like a visual guide you can download this Box Breathing Animation from destressmonday.org.   Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 26 – SENSORY AWARENESS             Your challenge for today is to do this short Sensory Awareness exercise. Tuning into your senses is a simple yet effective way to: * Boost mindfulness by bringing you into the present moment * Manage stressful situations by getting you out of freeze mode * Improve focus and concentration   Sit with your eyes closed and name: 5 things you can see 4 things you can feel/touch 3 things you can hear 2 things you can smell 1 thing you can taste Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 25 – MINIMISE WORKPLACE INTERRUPTIONS             Your challenge for today is to minimise distractions and interruptions at work. Avoid eating at your desk Turn off your email notifications Unsubscribe from spammy emails (not mine lol) Put your phone on silent when you are trying to finish a task Don’t take your phone to meetings For more workplace tips check out my video Tips for Practising Mindfulness in the Workplace on my YouTube channel.   Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 24 – ALLOW AN EMOTION            Your challenge for today is to simply allow an emotion. So often we either try to avoid feeling emotions or try to ignore them. But it’s already there! And emotions are just energy in the body that need to be released. Step 1 – recognise you are feeling an emotion and what it is. Step 2 – notice where you are feeling it in your body. Step 3 – say out loud what it is and where, e.g. I am feeling sad right now and I can feel it as a heaviness in my chest. Step 4 – simply allow yourself to feel that emotion for 60-90 seconds without trying to fix it or analyse or beat yourself up about it.   Did you notice a difference after the 90 seconds?   Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 23 – WRITE IT DOWN            Your challenge for today is to get those distracting thoughts out of your head and on to paper. Some options: Write a to-do list – so you can stop worrying about all the things you need to do and trying to remember them all Write a letter – if there’s something you wish you had said to someone write an email or letter (but don’t send it if it’s not going to bring you peace) Free write – journal about all those distracting thoughts, ideas, dreams so you can get back to what you are doing. How does it feel to clear some of that mind clutter?   Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 22 – WALKING MEDITATION            Your challenge for today is to do a walking meditation. You can listen to a guided walking meditation if you need some guidance but all you need to do is: Choose a spot where you won’t be interrupted or feel silly   As you breathe in move one leg As you breathe out move the other leg Continue at this pace for 10 steps or five minutes if you have the space Notice what you feel, see and hear.   Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 21 – MINDFUL BREATHING MANTRA            Your challenge for today is to practise this breath mantra 3 times throughout your day, e.g. before each meal or as a transition between activities to leave behind the previous task, e.g. when you get home from work before you get out of the car, before you go into a meeting, etc. As you breathe in say in your mind “I am breathing in”. As you breathe out say in your mind “I am breathing out”. Repeat 10 times. Focussing on your breathing gives a busy mind something else to do and repeating the mantra helps reduce distractions, anchor you into the present and keep your awareness on your breath without your mind wandering so much.   Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 20 – MINDFUL EATING           Your challenge for today is to practise mindful eating and eat something with all of your senses. So often we just shovel down our food with even noticing anything about it. We may also be on our phone, watching TV or listening to music whilst eating. Choose one meal today and do nothing else but just eat using all of your senses: What does it look like – colour, shape, etc. How does it feel if you touch it? Does it make any kind of sound? What does it smell like? How does it taste – sweet, sour, bitter, salty or savoury     If you have a strawberry handy then listen to my Mindful Eating Meditation in this episode.   Which sense was the strongest for you when you practised eating mindfully?   Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 19 – CHOOSE PEACE          Your challenge for today is to “Just Listen” when someone is talking to you or sharing a story. Maintain eye contact Don’t butt in Don’t offer advice or try to fix anything   Did the person you were listening to respond differently?   Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 18 – CHOOSE PEACE          Your challenge for today is to “Choose Peace Instead”. Being right doesn’t make you happy so instead of arguing your point today choose peace instead..   How did you feel after consciously choosing to feel at peace instead of choosing to be right?   Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 17 – LET IT GO          Your challenge for today is to “Let it Go”. Choose a persistent thought you have been having lately and every time it pops into your head, simply say Let it Go. How many times did you have to do this challenge today?   Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness ChallengeDAY 16 – PROGRESSIVE MUSCLE RELAXATION         We go about our day holding tension in our bodies without realising it. If I told you right now to drop your shoulders and create a space between the top and bottom rows of your teeth, you would more than likely be able to do both, not realising you were holding your shoulders up or clenching your jaw. Progressive Muscle Relaxation (PMR) involves tensing then relaxing a group of muscles. This has the following benefits: It reminds your body of the difference between feeling tense and feeling relaxed. It helps release physical and mental tension that may otherwise interfere with sleep. It reduces pain caused by muscle tension. Did you notice the difference in the level of relaxation in your body before and after doing this exercise?   Watch me demonstrate Progressive Muscle Relaxation on my YouTube channel.   Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness ChallengeDAY 15 – COUNT YOUR BREATH        Focussing on your breathing is a quick and easy way to get you out of your head and into the present moment. It can also help reduce anxiety and increase focus and clarity. Here are a few different breath counting exercises you can try. Count each breath cycle up to 10 Count for the duration of each breath and each breath cycle e.g. 1111, 2222, Count for the duration of the breath, e.g. in, 2, 3, 4, out 2, 3, 4 Which counting method did you prefer? Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 14 – RELEASING THOUGHTS MEDITATION        Today your challenge is to listen to this 20 minute Releasing Thoughts meditation either first thing in the morning when you get up or last thing before you go to bed.   Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠

Cultivating a Calm Mind 30 Day Mindfulness ChallengeDAY 13 – DRIVING MANTRA        Today your challenge is going to be to practise driving more mindfully. How often have you driven from A to B and not remembered how you got there? Or have you been driving on autopilot and gone the wrong way or gone somewhere you didn’t mean to, e.g. driven to school during the school holidays – Yes I have done that before!        Today when you drive I want you to repeat a mantra of where you are going, e.g. I am driving to the shop or I am driving to work or I am driving home. Did you feel more aware when you were driving today? Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 12 – PRACTISE GRATITUDE       Today your challenge is going to be at the beginning of the day as soon as you open your eyes think of three things you can see that you are grateful for. Then at the end of the day before you fall asleep list three things that you experienced that you feel gratitude for.       Other ideas: At the dinner table all go around and say what your favourite thing was about your day was and why Think of three people you are grateful for List three items you are grateful for What is the one thing you were most grateful for today? Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 11 – RESIST THE URGE TO SHARE YOUR STORY      Today your challenge is going to be to resist the urge to tell that “negative” story.   Misery loves company and sometimes we like to get validation from others to justify our reactions. But by repeating a story, more often than not, you are: Retriggering the emotions that go with it Setting off the stress response in the brain (again) Making the story worse than the incident    Getting stuck in the past (which can cause anxiety and/or depression) instead of enjoying the present This doesn’t mean you can’t talk to someone about something major going on in your life if you feel you need to. Before you do just stop and pause first and think to yourself  – do I need to tell this story and is it going to make me feel better or worse if I do?   Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 10 – RELAX YOUR JAW     When you are in your head focussed on what you are doing throughout the day you don’t tend to notice tension in the body. By practising mindfulness and bringing awareness into your body you are able to: Increase self-awareness Notice where you are holding anxiety or tension in your body Prevent chronic pain It can be as simple as creating a gap between your top teeth and your bottom teeth which relaxes the jaw.    Your challenge for today is to set an hourly timer and every time it goes off, relax your jaw this way.   How many times did you notice you were holding tension in your jaw? Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 9 – STRAW BREATHING       Today your challenge is to practise straw breathing. It’s a bit different to belly breathing in that you breathe in through the nose and then slowly exhale through the mouth (instead of the nostrils), as though you are holding a straw between your lips. Even better if you can practise it with a straw (steel, bamboo or paper – not plastic!) If you find breathing in and out through the nostrils challenging then this is a good alternative. It also helps reduce feelings of anxiety, strengthens the lungs and helps you take in more oxygen. How do you feel after practising this for one minute?   Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 8 – RELAXATION MEDITATION       Your challenge for today is to listen to this body scan relaxation meditation as you are lying in bed tonight, before you fall asleep. A body scan relaxation meditation focuses your attention on the body's physical sensations to relax both mentally and physically. It can be challenging to relax your mind if you haven't settled your body! Body scans can be used during the day to release stress and focus attention and they can be used at night to help release muscle tension to prepare for sleep. This process can also help manage pain, stress and anxiety as you become aware of your stress triggers and how they manifest in your body, e.g. sore neck at the end of a day. By tuning in to your body, you are bringing awareness to tension you may not have noticed so that you can release it with exercises like this. Practising relaxation exercises like this meditation, invokes the Relaxation Response by releasing muscle tension and slowing your heart rate. This state of relaxation is the optimal state for the body to heal and function efficiently and effectively. To be relaxed is to be healthy - it does not mean you are being lazy or unproductive!   Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 7 – DISRUPT YOUR EATING HABITS       Today your challenge is to apply mindfulness to your eating habits by changing your meal routine. Some ways you can do this: When making a cup of tea or coffee stand and wait for the kettle to boil (don't run off and do five other things). If you normally eat your lunch at your desk take your lunch outside to eat it. Turn the TV off and put your phone away whilst you are eating dinner. Swap seats at the dining table.    When you are eating you should just be eating and nothing else. Did you notice anything different? Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 6 – CALM MUDRA MANTRA       Mudra means "seal" or "closure" in Sanskrit (the original language of Hinduism and Buddhism). They are hand gestures that channel your body's energy flow. Combing mudras with the repetition of a single word can lower blood pressure, slow the heart rate and calm brainwave activity. Using mantras can: Promote relaxation and healing Develop confidence and self-esteem Override negative thoughts Today your challenge is to notice when you are starting to feel overwhelmed or anxious and take a pause to repeat this Mantra, combined with connecting your thumb and finger tips together in Mudras: Breath in, connect your thumbs with your first fingers and as you exhale say – I am calm   Breathe in, connect your thumbs with your middle fingers and as you exhale say – I am calm   Breathe in, connect your thumbs with your ring fingers and as you exhale say – I am calm   Breathe in, connect your thumbs with your pinkies and as you exhale say – I am calm   Repeat two more times   How do you feel after repeating this mantra?   You can watch me demonstrate more Mudra Mantras on my YouTube Channel. Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 5 – PARK A PERSISTENT THOUGHT      Today your challenge is to notice when you are distracted by a persistent thought and then park it or pause it to come back to later. Chances are you won’t need to! How many thoughts did you park today? Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 4 – DROP YOUR SHOULDERS     When you are in your head focussed on what you are doing throughout the day you don’t tend to notice tension in the body. By practising mindfulness and bringing awareness into your body you are able to: Increase self-awareness Notice where you are holding anxiety or tension in your body Prevent chronic pain It can be as simple as dropping your shoulders throughout your day and being more aware of your posture.   Your challenge for today is to set an hourly timer and every time it goes off, relax your shoulders.   How many times did you notice you were holding tension in your shoulders? Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 3 – BELLY BREATHING   When you are feeling stressed, anxious or overwhelmed, your breathing tends to be short and shallow and in and out of the mouth. Practising mindful breathing (aka belly breathing,  diaphragmatic breathing or nasal breathing) has many benefits. By breathing in and out through your nostrils and focussing on the movement the air makes in your chest and stomach, this: Give your busy mind something else to focus on Filters the incoming air Engages your parasympathetic nervous system (calming effect) Lowers your heart rate You can also watch me demonstrate Belly Breathing on my Youtube Channel. If you have a fit bit watch check your heart rate before you do this exercise then after. Was there a difference? Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 2 – STARFISH MEDITATION Your challenge for today is to do this short meditation whenever you find yourself getting lost in thought, distracted or overwhelmed. All you need is your hands and eyes and I will guide you through this exercise which is great for focus, clarity and calm.   You can also watch me demonstrate the Starfish Breath Meditation on my Youtube Channel. Do you feel calmer and more focussed after practising the Starfish Breath Meditation? Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 1 - MOVING MINDFULLY Your challenge for today is to bring awareness to how you move your body throughout the day including: Posture when you are sitting Position when you are driving or taking public transport The space around you when you are walking Number of muscles that move when you do routine tasks like brushing your teeth Anything you normally do on autopilot you now want to try to do intentionally and consciously today. Notice the difference? Host: Michelle Eckles ⁠Download the 30 Day Mindfulness Challenge PDF⁠⁠⁠⁠

Practising mindfulness can have many positive effects on your mind and body. These include reduced: Anxiety Obsessive and repetitive thoughts Feelings of overwhelm Reactivity Muscle tension And increased: Feelings of calm Focus Clarity Productivity Quality of sleep There are three key elements to mindfulness: Being present Being non judgemental Being self-aware In this episode I explain these in more detail so you are ready to get the most out of my 30 Day Mindfulness Challenge. Host: Michelle Eckles Download the 30 Day Mindfulness Challenge PDF⁠