What is your goal for this year? Do you want to be more mindful, less stressed out, and happier? This free printable will help you reach those goals. All it takes is 5 minutes a day of meditation and concentration on your breathing. The tracker can help you stay motivated and track your progress throughout the month.
Download this free printable tracker and try practicing meditation every day for 30 days straight!
Day 1 – Find a comfortable place to sit and get into the habit of sitting still for the next 30 days. Set a timer for your meditations and stick to it each day.
Day 2 – Try to meditate for a few minutes for 5 days in a row . It’s okay if you miss a day, but try to begin establishing the habit of meditating daily.
Day 3-5 – Practice mindful breathing and concentration on the sound of your own breath. Gently clear your mind and relax as you meditate in silence for five minutes straight each day.
Days 6-10 – Pick up an app or find some guided meditation on YouTube that you like listening to . Add the guided meditation to your daily practice and slowly amp up the time.
Days 11-15 – Try a new technique or style of meditation each day for five days in a row. Write down what you liked about each one so that you can try it again another few weeks later.
The Peloton app has an amazing selection of meditation classes to fit into exactly how much time you have available and a number of different styles.
Days 16-29 Keep practicing daily meditation to complete the challenge!
Day 30 – You made it! Congrats on being mindful for your first month practicing meditation every day. Now keep this practice up even after this challenge is over and see how much more mindful you can become!
Look back on your progress! How much have you grown? What has this experience taught you about yourself? You will likely notice that as time goes by, meditation gets easier and more beneficial.
Tracking our daily habits has never been easier, and it’s so cool to look back on the patterns that we’ve created throughout time.
ClickUp is great for tracking projects and tasks. It’s intuitive, easy to use, has a lot of integrations (like Slack), and can be accessed on all devices through website or mobile app.
Trello is another great platform for task organization that I like because it runs from anywhere in the world via a web browser or smart phone. On Trello you can create a board for each project, including different lists to separate tasks into categories.
But sometimes we just need to get back to pen and paper. Or pencil crayon and paper with this 30 days of meditation tracker.
Although Coloring is not meditation, the tactile stimulation, relaxes the brain and body and lowers stress levels.
It’s one of the reasons the Bullet Journal has become so popular. Coloring is a great way to practice mindfulness, and is all about staying in the moment.
30 day meditation tracker and free printable to help you track your progress for 30 days, which is a great place to start if you’ve never meditated before or are looking to change up your practice. Click on the download below and start living your more mindful life!
Just click on the image to get the full size, then right click to download it.