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Clarity Challenge Day 5

The Focus Today Is Mindfulness

Challenge Today:

Choose one of the practices mentioned in the video and practice them.

  • If you meditate, keep a notebook next you. Write down ideas that come to mind or what happens if and when your mind wonders.

  • If walking, really pay attention to what is going on while you’re walking.

  • The 5 senses-if you use these, record in your journal how they helped, what you experienced.


Sit in a comfortable place, and begin paying attention to your breathing. Notice the physical sensation of air filling your lungs, and then slowly leaving. When your mind wanders— which it will— simply notice your thoughts, and turn your attention back to breathing. Feel free to practice your own meditation or use the one I discussed in the video.


Practice mindfulness while walking. First, notice how your body moves and feels with each step. Then, expand your awareness to your surroundings. What do you see, hear, smell, and feel? This technique can also be used during other daily activities.

The Senses

Simply pay attention to each of your senses, one after the other, noticing…

• 5 things you see • 2 things you smell • 4 things you feel • 1 thing you taste • 3 things you hear

Body Scan

Pay close attention to the physical sensations throughout your body. Start with your feet, and move up through your legs, groin, abdomen, chest, back, shoulders, arms, hands, neck, and face. Spend anywhere from 15 seconds to 1 minute on each body part.

Today's Focus:

Mindfulness and Meditation

A flow the asks the practitioner to listen and be in the body through every pose – a moving meditation

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