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Welcome to my island of sanity and serenity. I'm Sandra Pawula - writer, mindfulness teacher and advocate of ease. I help deep thinking, heart-centered people find greater ease — emotionally, mentally, and spiritually. Curious? Read On!

31 Mindful Moments for More Peace, Clarity and Joy

31 Mindful Moments for More Peace, Clarity and Joy

Let’s practice mindfulness together in October.  I’ve gathered together 31 prompts to help you (and me) cultivate everyday mindfulness.  I'm calling this challenge More Mindful Moments or in hashtag land: #moremindfulmoments

Simply said, mindfulness is the ability to be present in the moment.

Mindfulness can help you:

  • Relax and stress less

  • Feel more present with and connected to others

  • Experience more enjoyment in life

  • Stay focused and make fewer mistakes in work and life

  • Open to new insights

How the Challenge Works

First and foremost, this is a mindfulness challenge, so practice the daily prompt as you go about your life.

You’re also invited to journal about your experience or take a photo to capture what you’ve experienced or learned each day.

I would love for you to share your experience and insights with us in our More Mindful Moments Facebook Group or on Instagram using the #moremindfulmoments hash tag. This is a great way to support each another as a community.

Do as much or as little of the challenge as you like.  Start in the beginning, middle, or near the end.  There’s no pressure or expectations.

Here are the prompts followed by how we can share with each other as a community and how to work with the prompts.


On Facebook

Join the More Mindful Moments Facebook Group and share your insights, experience, or images there.  I’ll post the new prompt in the group each day with a few more details and tips.  And I’ll be there every day to support you and learn from you too.

You can also ask questions there. Although this isn’t a training in formal mindfulness meditation, I’ve been teaching mindfulness for more than 10 years and would be happy to answer your questions.

You could also share your writing, photograph, or artwork on your Facebook profile or page using the #moremindfulmoments hashtag

On Instagram

Share your photos and words on Instagram using the #moremindfulmoments hashtag.  I’ll post the 31 challenge prompts at the beginning of the month and reminder prompts as we go along.  You can follow me there if you’d like: @sandrapawula

On Your Blog

Share your writing or photographs on your blog.  Once you do, feel free to leave a link to your post in the comments below.

How to Work with the Prompts

In the beginning, the easiest way to learn mindfulness is to use an object. The daily prompts represent 31 objects for your attention.

I’ll explain the objects a bit more each day in our Facebook Group and on Instagram.

You can do some of the prompts on the go, for example notice when you feel bored or restless. Others are best done by sitting quietly for a few moments, and for example, feeling your bodily sensations or noticing your thoughts.

You could set a gentle alarm to ring 3-4 times a day to remind you to use the day’s prompt and be mindful in the moment.

At the end of the day, take a few moments to evaluate your progress. Did you remember to be mindful during the day? Did you encounter obstacles to mindfulness? What were they? What was your experience with this particular prompt?

Always celebrate whatever you accomplish Never judge yourself harshly. Learning to be mindful is naturally a process of getting distracted and remembering again. Our goal isn’t to be perfect, just to have more mindful moments.

And in the beginning, if it feels like your mind is all over the place, that’s not unusual. Keep going!

My hope is that you’ll have some “aha” moments during this challenge that will lead to some sweet shifts in your life, and encourage you to be more mindful going forward.

If you have any questions about the challenge, leave them in the comments below.  I would also love to hear any thoughts you have about the challenge.

I hope to see you in our Facebook group or on Instagram.

We start on Monday, October 1st.  But you can join our Facebook Group now and introduce yourself.

Thank you for your presence, I know your time is precious!  Don’t forget to  sign up for Wild Arisings, my twice monthly letters from the heart filled with insights, inspiration, and ideas to help you connect with and live from your truest self. May you be happy, well, and safe – always.  With love, Sandra

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