Explore mindfulness meditation with one short practice each day.
Totally new to mindfulness? Welcome. Mindfulness means purposefully paying attention to the present moment, without judgment. It’s both a quality and a practice, and it’s available to anyone.
The simple exercises in this calendar are beginner-friendly, allowing you to explore many of the “flavors” of mindfulness practice—from basic awareness to gratitude, mindful breathing, and self-compassion. Each practice is led by an experienced mindfulness teacher and designed to help you notice what it feels like for your mind and body to anchor in the present moment, peacefully aware.
Feel free to use this calendar however you like. You can challenge yourself to try all the practices over seven days, or spread them out. You can do the practices in any order. Be kind to yourself as you go, and stay open to subtle shifts—in your mind, your heart, and your relationships—along the way.
Day 1: Focus
At any point during your day, take one minute to pause and tune in to your body and your breath as a super-quick way to refocus your awareness.
Practice:
A One-Minute Meditation to Focus Your Mind
Day 2: Self-Compassion
Reconnect with yourself during tough moments. Instead of self-criticism, offer your heart the kindness and compassion you would give to a friend.
Practice:
Try a 5-Minute Self-Compassion Break
Day 3: Breathing
Deep, conscious breathing is your body’s natural mechanism for releasing stress and soothing the mind.
Practice:
A Guided Meditation to Encourage Deep Breathing
Day 4: Loving-Kindness
Begin by offering kind wishes to yourself, then allow that kindness to radiate outward—to others and to the world.
Practice:
A Meditation to Connect with Loving-Kindness
Day 5: Awareness
Explore one of the oldest mindfulness practices: sitting and relaxing into the sensations of breathing, without needing to change or control anything.
Practice:
Sit and Know You’re Sitting
Day 6: Calm
Go for a short walk with your headphones. Follow along with the guided practice and let restless energy or jittery thoughts settle.
Practice:
A Guided Walking Meditation for Daily Life
Day 7: Gratitude
Visualize what you’re grateful for throughout your normal day, gently training your brain to notice life’s quieter moments of goodness.
Practice:
A Guided Meditation for Cultivating Daily Gratitude
These seven skills are ones we return to again and again throughout a lifetime of practice. While they’re beginner-friendly, they’re just as supportive for experienced meditators as they are for those just starting out.
