21 day Mindfulness Challenge

Hello reader and welcome to my blog! In an attempt to get out of depression, I did a 21-day mindfulness challenge (I haven’t done a 21-day challenge in a long time), and I’m happy to say it helped a lot. I did most of the things in this challenge (except for mindful coloring, but I’ll get to it), but I have to say, all the meditation and yoga and challenges and attempts to lift myself fade in comparison to the lightness I feel since Ramadan began. It’s like the devil was sitting on my rib cage and suffocating me, making my heart feel heavy and my soul discontent.

The 3rd day of Ramadan is over and I already feel like my heart is getting scrubbed and cleaned like my house was spring cleaned a few days ago. It’s a wonderful feeling. The rage is less. The depression is lifting. I still feel it. It’s still there. But satan helped me focus on all the negativity, had me thinking the worse about everyone around me, and got me to isolate myself and spiral into depression.

He’s not the only one to blame, though. My willpower had faltered. My faith was shaking. My self-doubt was lurking in the shadows, ready to pounce. Satan just took advantage of all that, but during Ramadan, all devils are chained and they can’t get to us, so anything bad you do, it’s on you. You can’t blame the devil for it.

Anyway, today’s blog post is about the 21-day mindfulness challenge I did:

Day 1

Eat mindfully- taste the dish and try to guess how many ingredients went into it.

Day 2

Mindful shower- visualize washing away your negative thoughts and concentrate on the feel of the water on your skin.

Day 3

Before going to sleep, write down 3 things you’ve appreciated from the day.

Day 4

Practice gratitude- you start to focus on positive thoughts and let go of your fearful, anxious brain pattern.

Day 5

Reset your posture each time you sit down, gently straightening the back.

Day 6

Get some exercise today and focus on the physical sensations.

Day 7

Look around you- look at a particular leaf/tree/flower and focus your attention on that.

Day 8

Do a body scan- bring your attention to your body and send the breath to any areas of tension.

Day 9

Find a peaceful spot where you can sit down and write whatever you’re feeling at the moment.

Day 10

Brush your teeth with your non-dominant hand today to help encourage attendance.

Day 11

Notice your senses when you taste, touch, smell, and hear something.

Day 12

Mindful breathing- breath in, hold for 3 counts, and exhale.

Day 13

Walk mindfully- take a stance to feel connected to the earth and solidly rooted to the ground.

Day 14

Drink a mindful cup of tea free from other distractions and focus on the taste, smell, and warmth.

Day 15

Practice non-judgmental listening while having a conversation.

Day 16

Do one thing at a time and focus just on that.

Day 17

Sit comfortably, feel your feet firmly grounded on the floor, your back straight, and your hands on your lap. Focus on breathing for a while.

Day 18

Listen to yourself answering the phone or while you’re having a conversation, the way you talk, the words your choose…

Day 19

Mindful painting or drawing.

Day 20

Observe mindfully- describe mentally an object in detail, the color, texture, shape…

Day 21

Sit in a quiet place for a while and simply ‘be’.

To do this challenge, go to: https://21dayschallengeapp.com/app/challenge

Have you ever done a mindfulness challenge? What was it like?

15 responses to “21 day Mindfulness Challenge”

  1. Interesting challenge…happy to know. You’re feeling better after giving it a try.. whatever works to give the mind a happy space… happy Ramadan πŸ˜ŠπŸ’

    Liked by 1 person

    1. Thanks 😊 just doing my best to ease my anxiety and not sink into depression. The metaphor I can think of is like I’m going in a boat and there is a hole in it. I’m trying to patch the hole up while keeping the water out and minding the weather and adjusting the sails.

      Liked by 1 person

      1. Great metaphor…quite apt 😊

        Liked by 1 person

  2. Thank you for sharing, I’m going to give this challenge a try!

    Liked by 2 people

    1. You’re welcome 😁 let me know how you feel after the challenge!

      Liked by 1 person

  3. I’ve never done a mindfulness challenge that covered a bunch of different activities, but I have deliberately taken time out of each day to do things like focus on watching and listening to my guinea pigs or the birds outside.

    Liked by 1 person

    1. That’s good. It’s hard to remain mindful all day. Just taking moments of mindfulness throughout the day helps a lot.

      Liked by 1 person

  4. This is a neat little challenge. I like how simple each daily task is.

    Liked by 1 person

    1. Thanks! Let me know if you ever try the challenge.

      Liked by 1 person

  5. I think it’s a great way to relax, reconnect and let go of troublesome thoughts.

    Liked by 1 person

      1. πŸ‘πŸΌπŸ‘πŸΌπŸ‘πŸΌ

        Liked by 1 person

  6. This is a great challenge and thank you for sharing, I want to try it out.

    Ramadan Mubarak 🧑

    Liked by 1 person

    1. Anytime! Let me know how it goes when you try it out! Ramadan Mubarak ❀️

      Like

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