100 Day Mindfulness Challenge

Committing to a long-term mindfulness practice is not always easy; however, with simple, guided mindfulness exercises that inspire inner transformation, making the choice to practice mindfulness each and every day becomes much easier. Though practicing mindfulness can at first feel somewhat challenging, mindfulness practice is like anything else we wish to learn – it takes time, commitment, and consistency to build. Like any other habit or skill set we develop, mindfulness soon becomes second nature. 

The 100 Day Mindfulness Challenge is an opportunity to do just that – to turn mindfulness into an everyday practice that arises naturally and effortlessly. When we first start practicing mindfulness (or when we are working to solidify an existing mindfulness or meditation practice), consistency is one of the key factors that helps to build up our practice just the same way it helps to affirm any other healthy habit we wish to adopt. With daily emails sent to your inbox, the 100 Day Mindfulness Challenge makes it easy to stay committed to your personal practice.

But before we decide to commit to a daily mindfulness practice, we’ll want to understand why we are making such a decision. We can consider the benefits of this type of daily practice to understand why it is worth practicing mindfulness at all.

Why Make a Habit of Mindfulness?

Many of us can intuitively sense that there is something to mindfulness. The way our human collective functions as a whole has started to spark some curious questions in the minds of those who wish to dig a bit deeper into what being human is all about at its core. Our genuine curiosity and openness to exploring the world from a new vantage point gives rise to ancient practices like mindfulness as we find ourselves diving deep into the murky waters beneath what we harbor at the surface.

This type of inner exploration is never in vain. Numerous positive benefits arise when we begin to interact with ourselves and the world around us in more mindful ways. Because of the incredible intricacy of the mind and body (a link now often referred to as the mind-body connection), mindfulness has many mental, spiritual, emotional, and physical benefits. Some of the positive effects of mindfulness include:

  • Reduction of stress, anxiety, and depression
  • Improved emotional regulation and balance
  • Improved memory and enhanced cognition
  • Reduction of one’s pain perception
  • Reduction of heart-related diseases
  • Reduction of headaches and migraines
  • Decreased inflammation
  • Improved sleep and reduced insomnia
  • Greater harmony in social interactions and relationships
  • Heightened capacity for compassion and empathy
  • Greater sense of confidence and lowered self-criticism
  • Increased physical and emotional resiliency
  • Greater sense of connection to others and to the world around

Mindfulness also helps to build healthy communities, promoting inner changes that foster love, connection, and care for the earth and all beings on this planet. Once have explored mindfulness with depth and commitment inwardly, many people go on to become mindfulness teachers themselves. This is another way that mindfulness practices help to promote healthy communities; those who do their own inner work encourage, inspire, and teach others how they can do the same.

Since mindfulness is an inward journey that calls us to open ourselves up compassionately and non-judgmentally first to ourselves and then to the world around us, the implications of mindfulness practice are as numbered as we are. While each and every individual mindfulness practice stands as a powerful moment of awareness in its own right, continued practice is where the greatest change is seen. In other words, it’s the habits we affirm again and again that hold the greatest capacity for change.

Mindfulness practice is not something that needs to be reserved for other people. There is a common tendency of thought held by many people that says mindfulness and meditation is something that only other people can do, typically pairing up with images of Buddhists, monks, and yogis. But even short practices, when practiced routinely, hold the power to make great change.

The 100 Day Mindfulness Challenge

Building a new habit is made easier when we surround ourselves with complimentary energy and resources, which is where the 100 Day Mindfulness Challenge falls into place. By signing up for this personal challenge, you’ll receive daily emails to support and guide your growing practice. Each day for 100 days you’ll receive:

  • A mindfulness audio meditation
  • A free mindfulness worksheet
  • Journaling prompts for reflection
  • A detailed mindfulness infographic

You’ll also receive a couple of bonuses gifts when you sign-up, resources that will help to strengthen and solidify your mindfulness practice.

Each individual mindfulness practice looks different to the next. While they each tap into the core of our being, the tools and and topic of focus will vary. The 100 Day Mindfulness Challenge covers practices and topics including (but certainly not limited to):

  • Mindfulness of breathing
  • Mindful walking
  • Gratitude practices
  • Body scan
  • Concentration
  • Open awareness
  • Relaxation techniques
  • Forgiveness
  • Self-compassion
  • Loving kindness
  • Mindful movement
  • Emotional exploration and regulation
  • Mindfulness of death

Over the 100 days, the topics and techniques covered will help you to gain a broader perspective of what mindfulness really is and all the different forms it can take. In contrast to popular assumptions, mindfulness is not solely about meditation. This way of being can in fact be incorporated into everything we do, from breathing to eating to moving to relating to others. In that way, mindfulness really has no particular form though various different techniques can help guide us towards what the practice is all about.

What You’ll Need

The 100 Day Mindfulness Challenge is entirely free. With no costs, all you’ll need is:

  • A total of 15 minutes each day to listen and to practice
  • Commitment to the journey
  • An open heart and mind
  • A pen and sheet of paper or a journal (optional)

Mindfulness practice is a cost-free addition to your life with a value that grows exponentially the more you practice. Like a feather dropping into a still lake, mindfulness sends ripples throughout your entire being, positively impacting every corner of life.

Building Healthy Habits

If building healthy habits were easy, we would already have done it by now; that said, just because it can be a challenging process does not mean it is impossible. There are certain barriers we all come up against when we are looking to make positive change in our ways of being. Holding awareness of these barriers will help us to overcome them and will support our journey through the 100 Day Mindfulness Challenge. Various techniques, or supports, can also play a positive role in helping us to stay focused if or when our commitment wavers.

​Barriers to Mindfulness

There are of course barriers to practicing mindfulness meditations at certain times of the day, such as when we have a job to perform or a baby to look after; however, the biggest barrier to practicing mindfulness comes from the mind. Once we gain awareness of some of the ways the mind intervenes with our best efforts, we slowly begin to realize that mindfulness can be the lens through which we see any and all moments in life, whether at work, with a baby, or in solitude.

While this is not an exhaustive list, some of the common ways the mind intervenes to distract us from mindfulness include:

Negative self-talk

Preconceived notions about what mindfulness is “supposed” to look like stand in the way of our fully embracing the present moment. Negative self-talk might intervene to berate us for not “doing it right,” but the truth is that the present moment is perfectly acceptable as it is! We can become mindful of even the inner critic, disarming it from controlling our next steps.

Limited ideas about who we are

Many people think they are just not cut out for mindfulness and meditation because they can’t stop their mind – but the truth is, most of us can’t! Mindfulness doesn’t ask us to stop the mind or to be anything other than who we are; it asks us to observe the mind and ourselves exactly as we are. Maintaining self-compassion through the process helps us to loosen any self-limiting beliefs that hold us back from embracing whatever arises throughout each practice. We are (and are capable of) more than the mind has a tendency to tell us.

Distractions and attachments

Many of us living in modern cultures are fixated with distracting ourselves by way of everything from food and alcohol, to social media and technology, to keeping busy from morning to night. These distractions and attachments have us prioritizing ways of being that are in opposition to mindfulness. Does that mean we can’t practice? Of course not! When thoughts arise that suggest we would prefer doing something other than sitting quietly for 15 minutes, we can inquire into the nature of these thoughts. What is the deeper reason for this resistance? Is there something else that really calls for our immediate attention or is it a craving or resistance that threatens to drag us away from the present moment? Non-judgmental and compassionate exploration of these tendencies will help us to recommit to our practice.

Supports for Mindfulness

We can help to promote our mindfulness practice in numerous ways. Some of the ways we can support our daily mindfulness practice include:

Setting personal goals

It helps to have a clear idea of what you are looking to accomplish in mind. This is the benefit of committing to the 100 Day Mindfulness Challenge. It provides you with an achievable goal that will also push you beyond what you are used to. Write your goal in a journal or tell your loved ones about it. This will help to reaffirm your intentions.

Exploring complementary commitments

There are habits we all have that hold us back from committing to our wellness. Explore some of these to see what other commitments you can make to help foster your ability to follow through with your mindfulness intentions. For instance, if you find that consuming alcohol makes it difficult for you to sit still in quiet reflection or meditation the next day, see if you can set some reasonable limits for yourself surrounding alcohol consumption.

Understanding the nature of waves

We often wait for motivation to strike before we act. The problem with waiting for this is that even if it washes over us and we feel wholeheartedly compelled to meditate or reflect daily, motivation comes and goes in waves. All thoughts, feelings, and emotions come and go this way. By heightening your awareness of the nature of these things, you will feel more in control of your actions and more committed to your goal. For instance, when feelings of disinterest or apathy arise in regards to your mindfulness practice, you can simply acknowledge this is a passing wave and then refocus on your intention.

Embracing vulnerability and surrender

Mindfulness practice is not always smooth sailing. It’s not always fun, and it’s not always pretty. By opening your heart unconditionally to whatever you will come to observe, you set the stage for greater self-acceptance throughout the journey. Allow yourself to be vulnerable with yourself, and open your heart to the notion of surrender. You do not have to be perfect at this, but keep this in mind any time the inner critic or perfectionist enters the room. Release all tendencies to control yourself, your thoughts, and your environment as you surrender to whatever unfolds. At your core, you are perfectly whole. Allow this wholeness to radiate through your entire being, accepting yourself and the present moment exactly as they are.

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