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32 Mindfulness Activities to Help You Find Calm at Any Age

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Only have 5 minutes? Try these activities when you’re cooking, walking, hanging with the kids, and more.

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The TPH Podcast with Dan Harris - Ten Percent Happier

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Tune in to the Ten Percent Happier podcast with Dan Harris for interviews with meditators, scientists, and authors on meditating, mental health, and much more.

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Fantastic

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https://podcasts.apple.com/us/podcast/be-calm-on-ahway-island-bedtime-stories/id1203289615?i=1000537950044

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Trenton the tractor has a busy day. The kids are coming back with their parents to share the fun they had on their field trip.

Hello everyone! We hope you enjoyed our new story this week. Now, welcome to Favorite Friday! Sometimes we like to listen to our favorites again. Please enjoy "Pumpkin Run" and we'll be back with a new story on Monday!

Narrator: Male

Final 3 Dragon Breaths: 5:40

Pumpkin Run Show Excerpt:

Sunlight spilled across the fields, lighting up the golden straw Trenton hauled on his trailer. The tractor smiled. People were coming for a visit today, and Trenton felt excited. The little yellow tractor would take them on a tour of the whole farm. Trenton rolled over to the newly mowed grass, that was now a parking lot, to wait for the people to arrive. As he drove towards the lot the trailer bounced a bit.

Every little bump caused the trailer to bounce, up and down and over to the side. Trenton hoped that when the people sat on it it would be a little more calm, and intended the visitors to have a nice day.

As the little yellow tractor waited he heard a popping sound in the distance. Trenton looked up and saw the first car drive down the gravel driveway. The little stones popped up as the car's tires picked them up and tossed them aside. The car made its way into the parking lot and stopped.

Parents opened the car door and two little boys hopped out. Each one holding a parent's hand. Their faces lit up when they saw the tractor and one pointed at Trenton. The family walked over to the tractor as more and more cars drove into the parking lot. The gravel drive popped and popped. Before long there was a line of people waiting to hop onto the trailer behind the Trenton.

Today's Meditation: Today, enjoy the feeling of your body relaxing into the warm sand on a sunny beach.

Looking for a way to help your child learn emotional regulation and how to self soothe? You'll find them on Ahway Island®. Be Calm on Ahway Island® Podcast offers original bedtime stories, like "Happy Dragon," paired with meditations for kids. We help them drift off to sleep with a guided relaxation and a calming story. Gently nestled within each podcast episode are mindfulness techniques and positive learning moments.  To learn more about our mission at Ahway Island and our team, please visit our website.

Creating the original bedtime stories and art for Be Calm on Ahway Island takes a lot of time and care.

As a listener-supported podcast, we truly appreciate our members on Patreon. If you're not already a member, please consider joining! Writing, recording, editing, and publishing episodes and managing digital platforms is an enormous endeavor. Our Patreon program will help continue to grow Ahway Island and we hope you will support us! You can choose from 3 different Membership Levels, all of which include access to our Archives and an extra episode each week!

Are you and your children enjoying our stories and self-soothing meditations?

We hope your child loved "Pumpkin Run" We ask for your positive reviews to help others find us, too! Please leave a 5-star review on your favorite podcast app (such as Apple Podcasts). And, please follow, like, and/or share our social media profiles (Facebook, Twitter, Instagram ) to help us bring our original stories with positive messages to even more listeners!

In the press:

a href="https://www.digitaltrends.

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205. bcai: pumpkin run: a relaxation and story for your nap time routine

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‎Be Calm on Ahway Island Bedtime Stories: 205. BCAI: Pumpkin Run: a relaxation and story for your nap time routine on Apple Podcasts

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‎Trenton the tractor has a busy day. The kids are coming back with their parents to share the fun they had on their field trip. Hello everyone! We hope you enjoyed our new story this week. Now, welcome to Favorite Friday! Sometimes we like to listen to our favorites again.

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This book changed my life

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iPhone Screenshots

Fall asleep fast to 10 categories of high-quality full-stereo recordings from around the world.

Sleep deeply every night, and wake up feeling fresh and energized.

Soothing Sleep Sounds provides a beautiful library of high-quality, naturally recorded sounds. Much better than synthetic sounds and short repetitive loops, these are real-world sounds with all the richness, texture, and nuance of the natural environment.

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Download Soothing Sleep Sounds now to start sleeping better tonight.

Image credits: http://www.phase4mobile.com/image-credits/

* Bug fixes and performance improvements.
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MUST GET!

I'm so impressed and pleasantly satisfied with this app. I got it a few hours ago (maybe 2), and ALREADY LOVE IT! It has a nice variety of sounds, and a simple and yet beautifully organized and formatted. I am even playing music from it right now! Just as I write, however, I realize some area to improve. Or, should I say, add.
Perhaps a flute music category, knowing it is proven to help with sleep as much as the most helpful other sounds. ( It's such a gorgeous sound too. ) And, perhaps more sounds to each category. A bigger variety of softness and firmness to each sounds'...sound.
Otherwise, this is a completely satisfying app. It's so easy and well formed, meaning it is perfectly set up and developers visibly put hard work in to it to make it...so perfect looking. It functions well. You can even exit the app with music still playing and you can obviously, use Bluetooth with it, but without any hassle. This app, already, is changing my life. It's a "must-get!"

Thanks developers!

Soothing Sounds

Kudos!! I saw a commercial about your app so I right away looked up the app & downloaded it.
Understand I have M. S. & get very little sleep, I'm always totally exhausted without my R. E. M. Sleep. I choose Crickets, Birds ( great ) a running creek & rainstorm. To be honest I was Desperate for sleep so I put them all on just adjusting the volume for each. It was already 3 am. I set the clock to play a hour, I figure if I wasn't asleep by then forget it. Few minutes went by & I heard my dog snoring loudly so I know she heard it. It was wonderful to listen to & that's the last thing I remember 😲😃 I slept the rest of the night without waking.
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THIS IS THE BEST SOUND APP !

Has plenty of sounds for FREE. It even. has a purring cat, images that switch on a loop as it plays on a loop. You get unlimited mixes you can create & save. I have some for daytime when i sleep and some for when i am awake. I have downloaded many and explored many sound apps and SO FAR THIS ONE IS TGE BEST! I upgraded paid the 3.99 & it is well worth it with the entire sound catalog. Very easy to use mixes can be saved and edited volume control for each sound individually. I just wish i was able to make a mix and select the same sound 6 times like a cat purring i tried but you can only add a sound one time per mix. GET THIS SLEEP AP! EVEN IF YOU DONT PAY A FEW BUCKS TO UPGRADE YOU WILL LOVE IT BECAUSE ITS THE BEST IVE FOUND.!!

Information

Seller

Phase4 Mobile, Inc.

Compatibility

Requires iOS 9.0 or later. Compatible with iPhone, iPad, and iPod touch.

Languages

English, Dutch, French, German, Italian, Japanese, Portuguese, Russian, Simplified Chinese, Spanish, Swedish

Copyright

Copyright © 2020 Phase4 Mobile, Inc.

Family Sharing

With Family Sharing set up, up to six family members can use this app.

# data[].attributes.attachment_link.description
‎Fall asleep fast to 10 categories of high-quality full-stereo recordings from around the world. Sleep deeply every night, and wake up feeling fresh and energized. Soothing Sleep Sounds provides a beautiful library of high-quality, naturally recorded sounds. Much better than synthetic sounds and sh...

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WELCOME to Yoga With Adriene! Our mission is to connect as many people as possible through high-quality free yoga videos. We welcome all levels, all bodies, all genders, all souls!
If you’re brand-new to yoga, check out my Yoga For Beginners and Foundations of Yoga series. These are designed to giv…

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The Boy, The Mole, The Fox and The Horse

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The Boy, The Mole, The Fox and The Horse

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A Guide for Cultivating Mindfulness in Education

Happy Teachers Change the World is the first official, authoritative manual of the Thich Nhat Hanh/Plum Village approach to mindfulness in education. Spanning the whole range of schools and grade levels, from preschool through higher education, these techniques are grounded in the everyday world of schools, colleges, and universities.

Beginning firmly with teachers and all those working with students, including administrators, counselors, and other personnel, the Plum Village approach stresses that educators must first establish their own mindfulness practice since everything they do in the classroom will be based on that foundation. The book includes easy-to-follow, step-by-step techniques perfected by educators to teach themselves and to apply to their work with students and colleagues, along with inspirational stories of the ways in which teachers have made mindfulness practice alive and relevant for themselves and their students across the school and out into the community.

The instructions in Happy Teachers Change the World are offered as basic practices taught by Thich Nhat Hanh, followed by guidance from educators using these practices in their classrooms, with ample in-class interpretations, activities, tips, and instructions. Woven throughout are stories from members of the Plum Village community around the world who are applying these teachings in their own lives and educational contexts.

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Happy Teachers Change the World is the first official, authoritative manual of the Thich Nhat Hanh/Plum Village approach to mindfulness in education. Spanning the whole range of schools and grade levels, from preschool through higher education, these techniques are grounded in the everyday world of schools, colleges, and universities.

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Relax your body & mind with the beautiful high quality rain sounds. We have carefully selected different rain types that are perfect for relaxation or sleeping. You will enjoy this app whether you like thunderstorm, gentle rain or calming beach. You can even customize the sounds as you like!

Some of the great features:

★ High quality rain sounds
★ You can customize sounds as you like
★ Optional piano tracks in the background
★ Simple and beautiful design
★ Timer - so the app turns off automatically
★ Beautiful background images
★ Install to SD Card

You can enjoy twelve different rain sounds:

★ Perfect Storm
★ Rain on Window
★ Rain on Leaves
★ Light Rain
★ Evening Lake
★ Rain on Roof
★ Rain on Sidewalk
★ Calm Beach
★ Peaceful Water
★ Rain on Tent
★ Ocean Rain
★ Rainy Evening
★ Thunderstorm

Whether you love sounds of the rain or nature sounds, with this app you will sleep like a baby.

If you have any comment or suggestion please let us know so we can make this app better.

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Rain Sounds - Sleep & Relax - Apps on Google Play

# data[].attributes.attachment_link.description
Relax your body & mind with the beautiful high quality rain sounds. We have carefully selected different rain types that are perfect for relaxation or sleeping. You will enjoy this app whether you like thunderstorm, gentle rain or calming beach. You can even customize the sounds as you like!

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Free for educators and has accompanying Nearpod lessons

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Calm is the #1 app for sleep and meditation. Join the millions experiencing better sleep, lower stress, and less anxiety.

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"Just Breathe" by Julie Bayer Salzman & Josh Salzman (Wavecrest Films)

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Why Mindfulness Is a Superpower: An Animation

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Life can be overwhelming.

Our minds filled with chatter, our view of the world tainted and distorted, and our ability to be present, lost.

Does it sound familiar?

It should do. Life is often frantic and exhausting. And it is impacting our happiness, health, education, work, and even the economy.

So, what is your escape plan?

There is growing recognition that mindfulness-based therapies offer support for our mental health. Perhaps less well known, these techniques also dramatically improve our physical wellbeing.

Mindfulness takes us beyond coping and making do. The techniques help us to see the world differently; to grow, flourish and live a more compassionate, fulfilled life.

If mindfulness were a pill, we should all be taking it.

This article will not solve all your problems. And yet, it will introduce you to the importance of mindfulness, and explore some of the reasons why you should be practicing it.

Before you read on, we thought you might like to download our 3 Mindfulness Exercises for free. These science-based, comprehensive exercises will help you cultivate a sense of inner peace throughout your daily life and give you tools to enhance the mindfulness of your clients, students, or employees.

Why Is Practicing Mindfulness Important?

Our mind is not a good fit for how and where we live.

And yet, by practicing mindfulness, we have the power to respond to our environment differently.

Why don't we fit?

Homo sapiens- us -evolved over two hundred thousand years ago. Our bodies and minds are the results of an incredible series of adaptations brought about by a combination of random genetic mutations, reproductive success, and inheritance.

Such adaptations enabled the human race to-against all the odds-survive the harshest environments on earth. Living in small groups, and tackling challenges together, humans were "on a camping trip that lasted a lifetime, and they had to solve many different kinds of problems well to survive and reproduce" (Cosmides & Tooby, 2013).

As a result, human nature excels at focusing on short-term, local problems. We are good at finding food, seeking shelter, and avoiding being eaten. We are not so successful at tackling less immediate challenges: climate change, obesity, war, pandemics, and the plight of refugees (Giphart, 2019).

Following thousands of years of relative stability, the last few hundred generations have witnessed incredible cultural revolutions. Farming, industry, and technology have all dramatically impacted the way we sleep, eat, communicate, and survive.

Our minds have failed to keep up with our changing lifestyles.

The brain, and its processes, are no longer a good fit for the modern world-known by evolutionary psychologists as 'psychological mismatches.' This lack of alignment impacts our ability to cope.

We are left stressed, anxious, and depressed. But it doesn't have to be so.

Saving the nation's health

The Mindful Nation Report was published in 2015 by the UK government.

It had a goal, unlike any other policy document that had gone before it.
To use positive psychology to change an entire nation.
Breaking it down, the authors aimed to find a way to:

Improve mental health across the UK

Increase creativity and productivity in the economy

Help those suffering from long term health conditions.

While most exciting of all,

Encouraging " the flourishing and wellbeing of a healthy nation."

According to the report, at present, up to 10% of the UK adult population is experiencing depression, with only one in three receiving support.

However, there is hope. We can learn ways to overcome our small-scale, ancestral brain.

Mindfulness holds the solution

The UK report found that the best way to tackle the problem is to encourage the practice of mindfulness in the workplace, education, health, and criminal justice systems.

And perhaps the biggest plus of mindfulness. It comes with little baggage.

Indeed, millions of people around the world practice mindfulness. It is seen as a natural, safe, and accessible approach to our mental health, in much the same way as jogging is to physical fitness.

So, what is this thing called mindfulness?

To be mindful means to pay attention to what is happening in the mind, body, and immediate environment. To remain present, while both curious and compassionate.

Moreover, mindfulness is not complicated.

It improves in response to a straightforward set of meditation practices that develop an increased awareness of thoughts, sensations, and feelings. Combined with increased kindness and passion, mindfulness improves our capacity to cope by identifying the options available to us.

Mindfulness leads to greater wellbeing, mental clarity, and an increased ability to care for both yourself and others.

The practice can be as simple as an awareness of breath and body. We observe our thoughts and emotions as they come and go before gently returning focus to physical sensations, while remaining curious, compassionate, and accepting.

Check out our body-scan meditation. Use the script or audio to take you through the steps.

How does mindfulness help?

We can all benefit from increasing our awareness while being less reactive and judgemental.

Take the following example:
She ignored me when I said hello. I feel angry.
The first point describes what you believe you observed. And yet, it could be incomplete or incorrect.

The second point is a thought based on that observation. This mental event is not you. It can be observed objectively, without judgment.
I didn't know at the time she had just heard some bad news. A close family member had died. She was distracted.
Mindfulness can help you foster more healthy, compassionate responses to your own experiences and those of others around you.

And, no less incredible, it can, in a very literal sense, change your physical and mental wellbeing.

20+ Empirically Proven Benefits of Mindfulness
But does mindfulness really make a difference to our psychology and physiology? It's not scientifically proven, is it?
The answers are both straightforward 'Yes!'

What follows is a discussion, based on peer-reviewed science, of the positive impact mindfulness has on our physical and mental wellbeing.

The benefits of mindfulness

Over the last ten years, countless research studies have proven that mindfulness has many significant psychological, cognitive, and physical benefits.

We have captured many of them in the diagram below (modified from Dr. Shapiro's excellent guide to the science and practice of mindfulness, Rewire your mind: Discover the science and practice of mindfulness):

If it were not for the wealth of research in high profile journals, that underpin these claims, the impact of mindfulness on our brain and body would be almost unbelievable.

And yet below, we look at several psychological, cognitive, and emotional benefits, and the research that upholds those claims:

Psychological benefits

Stress

In a recent study, researchers identified that undergraduates higher in mindfulness were less stressed, both psychologically and physiologically (Hicks et al., 2020).

In another study, children higher in mindfulness that had witnessed the trauma of a hurricane were less impacted by post-traumatic stress disorder (Cutright et al., 2019).

It appears that mindfulness helps us manage existing stress and offers protection from future upset.

Happiness

Several recent studies have confirmed how important mindfulness is in managing our perceived happiness. And happiness is not just something that feels good; it offers protection against disease (morbidity) and even death (mortality). Indeed, maintaining a positive mindset is crucial to keeping healthy.

When mindfulness training was given to patients with diabetes, not only did their measures of happiness increase, but also, amazingly, their blood glucose levels were better controlled (Zarifsanaiey, Jamalian, Bazrafcan, Keshavarzy, & Shahraki, 2020).

And technology can help. In a 2014 study, an intervention using a smartphone app significantly enhanced wellbeing, including happiness (Howells, Ivtzan, & Eiroa-Orosa 2014).

Similar improvements have been seen in people with low mood, anxiety, and even depression.

Cognitive benefits

If you want to boost your brain, then try some mindfulness techniques.

Memory

Mindfulness practices not only have a positive effect on stress; they also benefit sleep and memory (Brisbon & Lachman, 2017). As a result, significantly upping our mindfulness improves our chances of recalling information.

Indeed, mindfulness practices have proven so powerful that even a 3-minute session provides immediate improvements to memory performance (Lloyd, Szani, Rubenstein, Colgary, & Pereira-Pasarin, 2016). It is so effective that the authors of the study suggest that a brief mindfulness session could reduce false recall in eyewitness statements in court.

Creativity

Haven't we all returned from a walk or run with new ideas to tackle existing problems?

Recently research has uncovered that mindfulness sessions aid focus and increase creativity in both individuals and groups (Baas, Nevicka, & Velden, 2020).

And there are other cognitive benefits too. Mindfulness directly improves our ability to tackle problems. It reduces mind wandering and offers the potential to increase capacity in the rest of the brain for extra cognitive processing.

Physical benefits

The physical benefits of mindfulness are extensive and backed up by science.

Genetic

Not only do we see improvements in our general health, but research has confirmed that mindfulness improves telomerase activity. This vital enzyme controls cellular aging, and ultimately the age-related decline of the entire body (Jacobs et al., 2011).

Does this mean mindfulness keeps us young? Possibly.

Immune function

Immunity is a critical factor in maintaining good health, particularly for anyone with a compromised immune function.

A study published in 2019, found that women in early stages of breast cancer, that received mindfulness training, not only reduced stress, fatigue, and sleep disturbances, but also optimized their immune system.

Next, we take a look at the physical impact of mindfulness on the brain itself.

Can Mindfulness Change Your Brain?

Your brain is not fixed; you can change it.

Grow who you want to be

Scientists used to believe that after a certain age, the human brain stopped changing. Research has proved this to be untrue.

While our genetics and our early years partially define who we are, the rest is malleable. " With every passing day, we are literally training our minds and changing our brains, so we can flourish individually and collectively," says Dr. Shauna Shapiro in Rewire Your Mind: Discover the science and practice of mindfulness.

This realization is hugely important and freeing.

Our parents and our upbringing matter, but the rest of who we are is a choice we make. We can either see this as an existential crisis-the horror that we must take responsibility for who we are-or as an opportunity to be who, or what, we want.

The discovery of neuroplasticity means that our brain continually develops throughout life. At any age, you can change your brain's physical architecture. And it makes sense in evolutionary terms, we strengthen essential pathways, and we prune back ones that serve no purpose.

So, if we don't have to stick with our old patterns of thinking and behavior, why do we?

Well, it requires effort to practice. There are no free passes.

The question then is, what do you want to grow?

And yes, this is where mindfulness comes in.

So, what changes in the brain?

We have already seen the positive influence of mindfulness on the workings of our brain -the psychological and cognitive processing.

And yet, surprisingly, we also have clear evidence that mindfulness impacts not only the software of the brain but the hardware (or wetware as its sometimes unfortunately called).

A 2018 study of peer-reviewed research, using functional magnetic resonance imaging (fMRI), found that mindfulness changed activity in the brain's insular cortex.

This part of the brain is involved in an overwhelming variety of functions, including decision making, sensory processing, and handling feelings and emotions. It is also associated with awareness of internal reactions, or in a very literal sense, our ability to be in the moment (Young et al., 2018).

Other studies have found that mindfulness increases the production of brain-derived neurotrophic factor (BDNF). This essential protein encourages the development, survival, and plasticity of neurons in the brain.

All scientific evidence points to the ability of mindfulness to rewire the brain, impacting our learning, memory, and cognition.

3 Benefits of Mindfulness in Schools

Governments around the world are beginning to see the vast potential of mindfulness in education.

Mindfulness in schools can help by:

Improving academic results

Increasing children's mental health

Fostering resilience and character building

As a result, many schools are now focusing their energies and resources on strengthening these key elements and promoting overall wellbeing.

Indeed, mindfulness improves the capacity of a child's brain to manage cognitive processes, such as problem solving, memory, and reasoning. Long term, this ability to understand and manage emotions predicts health, income, and the likelihood of criminal behavior in later life (Moffitt et al., 2011).

And fortunately, those that need the most help experience the most significant benefits from mindfulness.
If it's so good, how do we teach mindfulness in schools?
Well, there are several initiatives in progress in UK schools and beyond, including the Inner Explorer program, Learning to Breathe, Mindful Schools, and .b mindfulness.

Recent reviews of such mindfulness-based training programs have reported considerable success. The programs, while practical to implement, improve attention, working memory, problem-solving, self-control, and resilience in children. They also help both students and teachers to manage stress within the school environment (Semple, Droutman, & Reid, 2016).

Is It Important In The Workplace?

While our mental wellbeing is crucial to ourselves and our family, it also dramatically affects businesses and the broader economy.

Indeed, some 70 million sick days are taken each year in the UK due to poor mental health.
Is mindfulness the answer?
Yes, at least partly. Though much of the research is still in its early stages, some progressive, world-leading companies seem to think mindfulness has a big part to play.

The technology giant, Google, has found considerable success with its employee program Search Inside Yourself (Confino, 2014). Not only has it seen productivity improvements, but it is also recognized as the reason that Google ranks as one of the best employers in the world.

And it doesn't stop there.

Mindfulness has some other equally strong supporters, from Nike to Bill Gates, to Oprah Winfrey (Dube, 2019).

Research has found improvements to mental wellbeing across a wide array of professions: from schoolteachers to police and fire services. It has also led to some unexpected improvements. Mindfulness reportedly reduces racial and age-related discrimination.

The workplace can become happier, more productive, and fairer.

However, I offer a note of caution.

While mindfulness offers a wealth of benefits to both the individual and the organization, it does not fix an entire business. It cannot correct overly excessive workloads, poor management, and a bad working environment.

Instead, while mindfulness builds more productive, focused, and compassionate staff, it relies on sound business and economic decisions to help the company flourish (Bhojani & Kurucz, 2020).

A Take-Home Message

Mindfulness changes you psychologically, cognitively, and physically.

Choose mindfulness, and you are deciding to be happier, less stressed, more focused, and more creative while improving your sleep, immunity, and your life expectancy.

But there is one more thing. Mindfulness also offers an incredible opportunity to flourish in life. You will learn how to stop, breathe, see beauty, and live with compassion and joy.

While mindfulness does not change all that happens to you, it does change your relationships with what happens.

It provides space between events and how you respond. In that moment, you can ask yourself: 'how do I want to act?' and 'how do I want to live?'.

Visit some of our learnings and exercises on mindfulness. The techniques provided will help you to experience your life fully, regain a sense of control, and become the very best version of yourself.

We hope you enjoyed reading this article. Don't forget to download our 3 Mindfulness Exercises for free.

Now that you know how important mindfulness is, you can learn more with Mindfulness X©. It is our 8-module mindfulness training package for practitioners that contains all the materials you'll need to enhance your mindfulness skills and learn how to deliver a science-based mindfulness training to your clients, students, or employees.

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The Importance of Mindfulness: 20+ Reasons to Practice Mindfulness

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Life can be overwhelming. Our minds filled with chatter, our view of the world tainted and distorted, and our ability to be present, lost. Does it sound familiar? It should do. Life is often frantic and exhausting. And it is impacting our happiness, health, education, work, and even the economy.

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AboutKidsHealth - The Hospital for Sick Children

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Everyday mindfulness | AboutKidsHealth at The Hospital for Sick Children

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Listen to The Mindful Minute on Spotify. That moment when your meditation teacher says, "pay attention to your breath..." and you secretly think, "WTH does that even mean?!" and spend the meditation writing your grocery list. Today's meditation and dharma talk is all about feeling the breath.

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#1 new release in Self-Help Writing Journals
#1 bestseller in Buddhist Rituals & Practices
More than 35,000 copies sold

For anyone who wants to bring mindfulness into daily life comes The Mindful Life Journal, a thoughtful interactive book that gently guides readers to reflect on their emotions, intentions, and energy.

Through a series of simple, practical prompts and playful illustrated exercises, The Mindful Life Journal: Seven Minutes a Day for a Better, More Meaningful Life will help you feel better in the morning, be more productive during the day, and sleep better at night. With just seven minutes of effort per day, you'll begin to knock down the barriers between you and a happier life.

The Mindful Life Journal features:

THREE MONTHS OF NON DATED ENTRY PAGES. While it's intended to be used every day, if you miss a day here or there... no big deal. Be gentle with yourself. Come back to your practice when you can.

GRATITUDE TWICE A DAY. By writing down two things you're grateful for in the morning you'll feel better. By cultivating gratitude in the evening you'll sleep better.

244 FEELING WORDS. Every day, the journal offers you eight different feeling words to choose from, while providing you space to write in your own feeling. By putting your feelings into words, you can halt your inherent reactivity, boost your productivity, and increase your emotional intelligence.

97 INSPIRING QUOTES. These well-chosen quotes from artists, sages, and scientists are designed to teach, encourage, and inspire every day. Each week, the quotes tell a story about mindfulness, emotions, intentions, or energy that lead you into that week's exercise.

13 MINDFULNESS EXERCISES. The playful yet serious exercises at the end of each week will help you practice mindfulness, explore your emotions, clarify your intentions, and energize your life. Use them to challenge yourself, integrate your experience, set your priorities, and manifest a more mindful life.

10 BLANK WRITING PAGES. Either while you're keeping the journal or when you finish, there's plenty of space for you to write about what you discover about yourself.

4 GOOD GUIDELINES. Whatever forces favor or oppose mindfulness in your life, the following four guidelines will help you get the most out of your Mindful Life Journal.

1 CHEAT SHEET. In a hurry? Not an introduction reader? This 1-page guide shows you how to use your journal. Turn to page 22 now.

This life-affirming book is the journal you need to live a more mindful life. If you like time-tested methods, structured approaches to self-reflection, and spending just a few minutes a day to make real progress, then you'll love this inspirational guide.

Buy The Mindful Life Journal to start living a better, more meaningful life today!

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the mindful life journal: seven minutes a day for a better

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mind & spirit / mindfulness & meditation

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mindful journals; mindfulness journal; guided journal; self exploration journal; self discovery journal; gratitude journal; self improvement journals

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mind & spirit / mindfulness & meditation

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The Mindful Life Journal: Seven Minutes a Day for a Better, More Meaningful Life

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Amazon.com: The Mindful Life Journal: Seven Minutes a Day for a Better, More Meaningful Life (9781948337007): Journals, Better Life, Adams, Justin R.: Books