10 Day Challenge

Challenge yourself to 10 days of working on your mindfulness and being present. Journal if you’d like, create art, or simply sit with your thoughts. 

What if spending more spent time being present could result in less stress, a greater sense of well-being, increased awareness and energy, lowered blood pressure, lowered heart rate? What if that list went on and on?

It can and it does. When we slow life down, even for a few minutes, pull the plug on the mind chatter and immerse ourselves in NOW these things are possible. The more time spent being in the present moment the more of these results we create.

DAY ONE

Morning: 

When you open your eyes feel your head on the pillow, your body on the bed, notice how you feel, are you present?.

Seeing the “mirror cling” while brushing your teeth is a first bump.  Take a breath, stop the mind chatter, find one thing to be grateful for.  Make a commitment to do this several times today.

Evening: 

How did you do today?  How many times were you able to incorporate the bump into your day?  Don’t worry if you didn’t make it to 10 times you are just getting started.  What did you notice when you remembered to bring it back to NOW?

DAY TWO

Morning:

Whenever you put your hand on a door handle today stop, take a deep breath to clear the mind chatter, look around and become Right Here Right Now. Turn the handle and walk in being the best you.  Pay attention to your bracelet today.

Evening:

How did the door handle exercise work out?  Did you remember to include the car door?   Did seeing your bracelet bump you to NOW?  Are you starting to get the feel of it?

Remember, we are not here to live in the moment 24/7 but spending more moments in the present brings more joy into our life.

DAY THREE

Morning:

Whether you are stuck in traffic or stuck in your head use your Rearview Mirror Bump today.  When was the last time you drove somewhere, got to where you’re going and don’t recall the drive because you were caught up thinking of something that happened or worried about something that hasn’t happened?

Choose to look at your commute as time spent with yourself to explore and experience being NOW.  Whether driving or riding look around, find something that makes you smile. Wave at a stranger, give them a smile or a wave, a simple kind gesture feels good, gets you out of your head and it may well make their day and yours.

Evening:

The Rearview Mirror Bump is a great ticket to the present, were you able to use this to improve your drive?  Did look around a find something that made you smile?  Especially in a stressful commute this little bump can mean the difference between frustration and finding joy. 

DAY FOUR

Morning:

Put down your phone and pick up your life.  Has your phone taken over quality time in your life, in your relationships?  Just for today make a commitment to put down your phone and truly engage in those around you.  Look people in the eye, listen to what is being said, be present.

Evening:

How did you do? This exercise can be difficult for a lot of people, we have become increasingly dependent on our devices and thus we are losing touch with communicating face to face.  Life isn’t meant to pinch, tap and swipe, this is a great start to bringing more Right Here Right Now moments back from technology. 

DAY FIVE

Morning:

Part of being present is being aware of our senses, fire up the RHRN candle today and work on letting the bump of smell entice you out of your head and into the moment.  Spend time today activating all of your senses and see how quickly it can stop the mind chatter and bring you back to NOW.

Evening:

Isn’t the candle scent lovely?  Activating your senses heightens your internal sensations and your external surroundings.  Remember, when your mind begins to wander, gently bring it back, it takes practice to create a habit.  How’s it going so far? Are you finding it easier letting the bump be your reminder to the present?

Tomorrow isn’t here yet, realize how much precious time you spend thinking or worrying about things that never happen. So many beautiful moments of NOW slip by. Let go of the chatter and open your eyes, mind, and heart to this moment, it is the only one that matters.

DAY SIX

Morning:

Are you beginning to bring your various bumps together?  The more places you incorporate the RHRN bump the more opportunities you have throughout the day to remember to take a breath, look around, activate your senses, and find something to be grateful for.  The word for the day is gratitude.

Evening:

It is virtually impossible to spin in the past or worry about the future when we are being grateful.  There are times in life when we don’t want to be “in the moment,” these are perfect opportunities to find one thing to be grateful for.  Focusing on the present you have a choice over how you feel and what you can do.

DAY SEVEN

Morning:

Today observe your surroundings without judgement. Stop throughout the day and notice your thoughts; not right or wrong, just thoughts. As we begin to pay attention to where our mind chatter takes us we are better able to bring it back to our present moment. We begin to see things as they really are rather than how we think they should be.

Evening:

Were you able to take a step back today and observe your surroundings for what they were?  Often we let our memories or emotions drive how we view our surroundings, when we observe from the present moment without judgement it allows us to begin to let go of the perception and replace it with reality. This exercise is especially helpful at home and work where we often get caught up in the past and do not make way for the present.

DAY EIGHT

Morning:

Being Right Here Right Now is meant to lighten up our lives, it’s meant to smile more, laugh more, find more joy.  The more time you spend being in the moment the lighter you feel inside and the stronger your relationships become.  The best way to treasure time with those in our lives is to show up emotionally, physically and in the moment.  Today show up as your best present you.

Evening:

Did your best you come along today?  If so, how’d that feel?  Are you bringing more joy to life?  When you are in a state of presence your life is in focus, the little things are just that and you begin to see life from a wider angle.  How are you doing with 10 seconds to NOW 10 times a day?  Getting there?  Life is too short to take to serious, make it fun.

DAY NINE

Morning:

Being present is one of the greatest stress, anxiety, and depression relievers you can have. When you are Right Here Right Now the chatter is at bay and you can feel peace.The more you do this, the more peace and joy you have and the longer it stays.  Todays focus is to spend longer moments more often being present.  You got this!

Evening:

When you open yourself up to purposeful presence life shifts.  The RHRN symbol seems simple but it packs a subtle but powerful punch.  Are you finding new ways to incorporate the bump?  Do you find yourself wanting to share your experiences with others?  That’s what happened for us, the longer we spent living Right Here Right Now the more we wanted to be with others living the same.

DAY TEN

Morning:

Let go. Most of our mind chatter does not serve us and only creates unease. We cannot change the past, we can learn from it, we can look for gratitude in it, we can let it go.

Tomorrow isn’t here yet, realize how much precious time you spend thinking or worrying about things that never happen. So many beautiful moments of NOW slip by. Let go of the chatter, open your eyes, mind, and heart to this moment, it is the only one that matters.  Today is about letting go, use all of your RHRN tools today and make it great.

Evening:

You did it, day 10!  By now you are well on your way to living life Right Here Right Now.  This is just the beginning, keep your RHRN bumps present throughout your day, they continue to be a gentle reminder as your mindful life becomes a habit.  Remember to come visit www.rhrn.life often, we are always posting new articles, tips & tools to help you along your road, not to mention we are always coming up with new cool products with a purpose. 

Who do you want to encourage to take the 10 day challenge? Use the links below to call them to be more mindful of the present moment.

#10daychallenge #RHRN

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