Free Your Mind

What is stopping you from pursuing your dreams?

Pushing past fear is not easy no matter what the armchair gurus say. So many people like to make it seem like it’s as simple as the Nike slogan. But the truth is, for many of us we can’t just do it. It takes work to unlearn all the ways that we have learned to give in to our fear.

Could you perhaps be a hostage of your fear?

For me step one in the process was embarking on a journey to free my mind. That alone was a daunting task. After I stopped telling myself the stories about why I couldn’t get past the fear, I started by meditating. And whew what a difference it made. Practicing mindfulness helped me to reduce my stress, take control of my negative thoughts, and focus my attention where I wanted it. I fussed less, tuned out things that didn’t serve me more, and enjoyed my days more often than not. It was honestly transformational for me.

I am going to share a few mindfulness activities here that you can try. Don’t worry about being good at it, don’t worry if your mind wanders, basically don’t worry. Do it to the best of your ability and try it consistently for 30 days to see the transformation.

Let me know if any of these work for you.

Week 1: Foundational Practices

1. Day 1: Breathing Awareness – Spend 5 minutes focusing on your breath. Notice the sensation of air entering and leaving your nostrils.
2. Day 2: Body Scan – Take 10 minutes to mentally scan your body from head to toe, observing any sensations without judgment.
3. Day 3: Mindful Eating – Eat one meal today without distractions, paying full attention to the taste, texture, and smell of your food.
4. Day 4: Gratitude List – Write down 5 things you’re grateful for. Reflect on each one and how it makes you feel.
5. Day 5: Nature Walk – Take a walk outside – make it a place you enjoy, noticing the sights, sounds, and smells around you. Stay present with each step.
6. Day 6: Mindful Listening – Spend 10 minutes listening to music or sounds around you, focusing solely on the act of listening.
7. Day 7: Guided Meditation – Follow a 10-minute guided meditation online to relax and center your mind.

Week 2: Deepening Awareness

8. Day 8: Thought Observation – Spend 10 minutes observing your thoughts without attachment or judgment.
9. Day 9: Mindful Stretching – Do a series of gentle stretches, paying attention to how your body feels with each movement.
10. Day 10: Visualization – Imagine a peaceful place in detail, engaging all your senses in this mental imagery.
11. Day 11: Mindful Cleaning – Choose a simple cleaning task and perform it with full awareness and presence.
12. Day 12: Loving-Kindness Meditation – Spend 10 minutes sending positive thoughts to yourself and others.
13. Day 13: Mindful Journaling – Write about your thoughts and feelings for 10 minutes without censoring yourself.
14. Day 14: Breath Counting – Count your breaths up to 10 and then start over. Do this for 10 minutes, bringing your mind back when it wanders.

Week 3: Expanding Practice

15. Day 15: Mindful Shower – Focus on the sensations of water, temperature, and the feeling of cleanliness during your shower.
16. Day 16: Mindful Communication – Have a conversation where you fully listen without planning your response. Focus on truly hearing the other person. Try listening for what you can agree with. In general we can agree with about 10% of what people say.
17. Day 17: Walking Meditation – Walk slowly and mindfully, paying attention to each step, how your feet and legs feel, and your surroundings.
18. Day 18: Mindful Cooking – Prepare a meal with full awareness of the process, ingredients, the textures and scents and your actions.
19. Day 19: Mindful Coloring – Spend 10 minutes coloring in a mindfulness coloring book or any coloring activity, focusing on the colors and patterns.
20. Day 20: Mindful Observation – Choose an object and spend 10 minutes observing it in detail, noticing its color, texture, and form.
21. Day 21: Progressive Relaxation – Tense and then relax each muscle group in your body, moving from your feet to your head.

Week 4: Integrating Mindfulness

22. Day 22: Tech-Free Time – Spend 30 minutes without any electronic devices, being present with yourself or your surroundings. Try putting your phone in focus mode.
23. Day 23: Mindful Smiling – Smile gently and observe how it makes you feel. Practice this throughout your day.
24. Day 24: Mindful Writing – Write a letter to your future self, reflecting on your current state and aspirations.
25. Day 25: Mindful Art – Create something artistic (drawing, painting, crafting) with full attention to the process.
26. Day 26: Mindful Silence – Spend 15 minutes in silence, observing your thoughts and surroundings without reacting.
27. Day 27: Mindful Affirmations – Repeat positive affirmations to yourself, focusing on each word and its meaning.
28. Day 28: Mindful Touch – Spend 10 minutes focusing on the sense of touch, noticing textures and sensations around you.
29. Day 29: Mindful Self-Compassion – Spend 10 minutes being kind to yourself, acknowledging any difficult emotions with compassion.
30. Day 30: Reflective Meditation – Reflect on the past 30 days of mindfulness practice, noting any changes in your awareness and well-being.

I hope this helps you. Don’t lock yourself into doing it in order. Do the ones that feel right to you when they feel right to you. But try it as a first step to free yourself from your fears.

Hit me up in the comments to let me know if you tried them and how they felt. Subscribe and share with someone you think this will help, and follow me on Instagram.