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Step by Step '21 Days of Mindfulness' Workbook Guide

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Receive step-by-step strategy and guidance on how to develop better mindfulness. In this guide, I will uncover all things mindfulness.

  • 3 Core Skills of Mindfulness
  • Mindfulness and Meditation (and 7 Common Myths)
  • 3 Types of Meditation: Formal, Informal, and Retreat
  • How to Take the 21 Day Mindfulness Challenge 
  • 21 Day Mindfulness Journal 
    • WEEK 1: Mindful Awareness of the Present Momen
    • WEEK 2: Awareness of Thoughts and Emotions
    • WEEK 3: Awareness of Self and With Others

WEEK 1: Mindful Awareness of the Present Moment

  • Day 1: Present Moment Awareness 
    • The Mini-Mindfulness Exercise
    • Minute Breathing Space
    • Minute Bell Exercise
    • Simple Mindfulness Meditation
    • Square Breathing 
  • Day 2: Shifting from the Thinking Mind to the Sensing Mind
    • The 5 Senses Exercise
    • Mindful Seeing Exercise
    • MEDITATION: Candle Meditation
  • Day 3: Body Awareness
    • MEDITATION: Progressive relaxation 
  • Day 4: Mindful Eating 
    • Mindful Curiosity (Using the Senses)
  • Day 5: Mindful Listening
    • Mindful Noise 
    • MEDITATION: Music Meditation 
  • Day 6: Mindful Walking 
  • Day 7: Mindful Driving 

WEEK 2: Awareness of Thoughts and Emotions 

  • Day 8: The Psychology of the Monkey Mind
    • Mindfulness of Thoughts (and How They Create Emotions)
    • Observing Your Train of Thought
  • Day 9: Sorting Thoughts into Boxes Exercise 
    • Sorting Box Activity
    • Urge Management (Urge Surfing)
  • Day10: Awareness of Self-Talk
    • Developing Awareness of Your Thoughts and Self-Talk
    • Negative Self-Talk Triggers
    • What’s Your Inner Critic’s Personality
    • Take Your Power Back from Bob 
  • Day 11: Developing Emotional Awareness 
    • Emotion Identification Chart:
      • Practicing Emotional Awareness and Identification
      • RAIN Technique for Accepting Emotions
  • Day 12: Mindfulness for Anger and Other Negative Emotions 
    • Mindfulness for Anger
    • MEDITATION: Willing Hands
  • Day 13: Intentionally Creating Desired Emotions 
    • The Cultivation Circle
    • The Half-Smile Technique
    • The Power of Gratitude
    • MEDITATION: Gratitude Meditation
  • Day 14: Surrender: Acceptance, Letting Go of Thoughts and Worries 
    • MEDITATION: Release/Surrender Meditation

WEEK 3: Awareness of Self and With Others

  • Day 15: Everything We Experience is Internal 
    • MEDITATION: Self-Inquiry Meditation
  • Day 16: Self-Compassion Exercise 
    • MEDITATION: Mindfulness Mountain 
  • Day 17: The Importance of Choosing Inputs
  • Day 18: Being Present with Others 
    • Holding Space
    • Mindful Arrivals 
  • Day 19: Random Acts of Kindness
    • MEDITATION: Loving-Kindness 
  • Day 20: Establishing a Mindfulness Routine
    • Mindful Morning Routine
    • Mindful Bedtime Routine
    • Days of the Week Mindfulness Routine
  • Day 21: Establishing a Formal Meditation Practice
You will get a PDF (842KB) file

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