Mindfulness Challenge Series 1: Week 1

Brief Summary (Quick View)

Theme: Awareness of Stress

Goal: Notice stress and use the Reset Breath to calm your body and mind.

Practice: One Reset Breath each hour when moving between tasks

The Reset Breath

1 Inhale slowly through the nose

2 Feel your chest expand

3 Exhale gently through the mouth

4 Feel body soften

When to Use

• Between tasks
• During transitions 
•  waiting, walking, or driving
• In small daily stress moments

ABCs of Mindfulness

• A – Awareness: Notice stress in the body
  
  
• B – Breath: Soften, oxygen restores calm
  
  
• C – Curiosity: Ask, “Is this really such a big deal?”
  
  

Visual Cues

• Write two sticky notes: “Breathe”
  
  
• Place on your computer, fridge, dashboard
  
  
• Use as visual triggers to reset

Focus This Week

• Practice the Reset Breath
• Use visual cues (sticky notes) to trigger mindful breathing.
• Start linking breath with transitions - doorways, screens, loading, walking, waiting.
• Keep it simple: one conscious breath each hour is success.
• Let the habit form naturally; no need to analyze or overthink.