The Happier Life Project

Day 10: Let’s Walk

Mindful walking has the benefits of both exercising and incorporating mindfulness, which can in turn promote both your mental and physical well-being. Rather than trying to hurry to get from one location to another, a mindful walk allows you to pay attention to the sensations of your body, and use these sensations to note and appreciate your surroundings.
The benefits of adding mindful walking into your week have some really great benefits, such as reducing the effects of stress, reducing symptoms of anxiety and depression, improving focus and attention, improving your heart health and immune system and boosting your mood.
So grab some comfy shoes and let's go!

Day 9: Dropping Anchor

“Dropping Anchor” is a way of keeping yourself safe and steady in the midst of an emotional storm. You can use it for handling difficult thoughts, feelings, emotions, memories, urges and sensations more effectively. Based on ACT (Acceptance and Commitment Therapy) principles, as taught and narrated by therapist, trainer of health professionals, and author of The Happiness Trap (plus eight other books) Dr Russ Harris, this is a fantastic centering exercise to have in your toolkit.

Day 8: Mindful Hydration

Water is involved in just about everything our body does, but often we can take it for granted.Mindful hydration exercise provides the benefits of meditation and hydration in a single action, and it only takes a couple of minutes or less to perform. Some of the benefits of Mindful hydration include:Calms and grounds your mental stateImproves gut healthImproves sleep qualityReduces stress levels Decreases migraine or headache risksImproves mood and cognitive functioningIncreases blood flowIncreases energy levelsBoosts productivityImproves your concentrationLower levels of depressionLowers levels of anxietyAnd of course, it keeps you well hydratedSo grab a cup, glass or bottle fill with drinking water and give this practice a try!

Day 7: Practicing Gratitude

Scientists have found evidence that practicing gratitude may have powerful health benefits making you happier, reducing anxiety, and boosting your immune system. There is also evidence that it increases our optimism, relieves depression, improves sleep, lowers blood pressure and strengthens our relationships.Practicing gratitude involves recognizing the positive aspects of your life. By doing this exercise you will begin to feel yourself more grounded and grateful for what is in your life right now.

Day 6: Get Ready For Your Work Day

This is a simple mindful meditation to get you ready for your work day written and narrated by Jade Langridge. Jade is the owner of Blossom Therapies, a holistic practice offering Counseling, Hypnotherapy, Reiki / Intuitive energy healing, and Light Language. 

Day 5: Senses Meditation

This mindfulness practice is about pointing our attention towards different senses: sight, sound, taste, touch, smell, and our thoughts. 

Day 4: Leaves On A Stream

Leaves on a stream is a technique used in acceptance and commitment therapy (ACT) to cope with uncomfortable thoughts and feelings. This technique uses a concept called cognitive defusion, which works by creating distance and disconnecting from thoughts and feelings, as a way to reduce the power they have over us. 
During leaves on a stream, you will practice cognitive defusion by clearing your mind and visualizing a stream. Whenever a thought enters your mind, you will briefly observe it, place it upon a leaf, and watch as it floats down the stream.

Day 3: Anxiety Hack: Recognize, Release and Refocus

Psychologist and founder of the mindful living collective, Dr Elisha Goldstein, shares an anxiety hack when you notice you’re bracing to help you to recognize, release and refocus. Then for the last minute, Dr Elisha will guide into some Diaphragmatic Breathing.

Day 2: Practicing Non-Judgement

The more time you spend in mindful awareness of your surroundings, body, or mind, the more you can practice observing without judging. Try reviewing your day honestly and without judgment by following this simple guided meditation. 

Day 1: Grounding Breathing Exercise

Sometimes when we get up, we go straight ahead into the day without even noticing how we feel. Our mind is either already in the future anticipating forthcoming events, or in the past reliving something that has already happened. Day one's mindful activity is just to take a few minutes to sink into our body and prepare ourselves for the start of the challenge, via grounding and breathing.