Yoga and mindfulness challenges
Show up one day at a time. Choose a 7-day breath challenge, a 21-day mind-watching challenge or a 30-day stillness challenge, and tick off each day.
All the daily practices
7-Day Breath (7 days): what you will do
- Day 1. Five slow breaths on waking. In for four, out for six.
- Day 2. Use the breath pacer for three minutes.
- Day 3. Breathe in for four, out for eight, five times before lunch.
- Day 4. Notice your breath at three different moments today.
- Day 5. Box breathing for three minutes, 4-4-4-4.
- Day 6. Try the 4-7-8 pattern before sleep.
- Day 7. Five minutes of your favourite pattern. Note how you feel.
21-Day Mind Watch (21 days): what you will do
Week 1. Each morning, sit one minute and silently note "thought" whenever one arrives. Do not follow it.
Week 2. Add a midday check. When you feel irritated, ask: is this the world or my mind's reaction to it?
Week 3. Sit for three minutes. In the evening, write one moment you felt at ease.
30-Day Stillness (30 days): what you will do
Days 1 to 10. Sit for five minutes each day. Use the meditation timer.
Days 11 to 20. Sit for ten minutes. Notice the moment your attention wanders and return.
Days 21 to 30. Sit for ten minutes and add five minutes of slow breathing before you begin.
Questions
How do the challenges work?
Pick a challenge, do the daily practice and tap the day to mark it done. Your progress is saved in your own browser only.
What if I miss a day?
Tap the days you did and carry on. The aim is steady practice, not a perfect streak.
Is there a leaderboard or competition?
Not yet. Community leaderboards and monthly competitions will open once the community launches.
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