Try a month of mindfulness with our interactive calendar

Mindfulness expert for Bupa UK
01 August 2018

Everyone’s talking about mindfulness, and how it can improve our lives in many different ways. And there’s a whole stack of evidence to back this up. So, if you’re interested in giving it a go for a month but don’t know where to start, why not take a look at our mindfulness calendar below?

Mindfulness is about being aware of the present moment, yourself and your surroundings. Practising it regularly can give your wellbeing a big boost. The One month of mindfulness calendar suggests a small mindful exercise for you to try each day.

To help you get the most out of this interactive calendar, it’s best to view it on desktop, rather than on your mobile or tablet devices. If the browser you’re using doesn’t support this PDF, try opening it with Adobe Reader instead.

Click to download the mindfulness calendar (PDF 380KB) 

Feeling ready to embrace a month of mindfulness? Here’s a taster of some of the different ways you can start introducing it into your life. 

Mindfulness ideas to get your week off to a good start

  • Experiment with your morning routine, to start your day in a positive way.
  • Start your month with kindness. Think well of yourself and others.
  • Turn routine into a mindful moment. It could be while cleaning your teeth or washing up.
  • Start building three minutes of mindfulness into your daily routine.
  • Concentrate on your breathing. Try starting with 10 breaths, counting each one.
  • Write down two things that you’re grateful for.
  • Stop and cleanse your thoughts and sensations by trying some mindful meditation.
  • Help yourself sleep by taking time to wind down before bed.
  • Notice the beauty of nature on your way to work or while out and about.
  • Listen to a mindfulness podcast on your way to work.

Mindfulness ideas to try at work

  • Try going a different way to work to break up the routine of your commute.
  • Take a full lunch break and stay stress-free at work.
  • Head out on a mindful walk in your lunch break.
  • Find some quiet time to sit and be by yourself.
  • Enjoy mindful eating and savour your favourite meal.
  • Rest your elbows on a window ledge and take five minutes to watch the world go by.
  • Be mindful at work and encourage open conversations with your colleagues.
  • Spend a minute practising self-awareness and acknowledge your feelings.
  • If you have one, declutter your desk at work.
  • Set reminders to regularly get up from your desk, stretch your legs and other muscles.
  • Use mindfulness at work to be a leader and focus.

Mindfulness ideas to try when you get a spare moment

  • Draw, colour in or be creative, as art can help you de-stress.
  • Go for a run or exercise without music, and concentrate your attention on your body.
  • Try a digital detox by taking a phone break, and you could involve all the family.
  • Catch up on life admin to feel more organised and relaxed.
  • Go for a swim to help clear your mind, which can be great for your mental wellbeing.
  • Spend a few moments thinking about the feeling of your feet on the ground.
  • Enjoy a mindful cinema visit, by completely immersing yourself in the film and the experience.
  • Use technology to be mindful and download a mindfulness or journal app.
  • If you have children or a young relative, spend and savour some time with them.
  • Remind yourself that thoughts are not facts. What’s happening around you?



Mindfulness is a great way to nurture your mental health. Our health insurance allows you to skip GP referral in some cases, and speak straight to a consultant.
Dr Meera Joshi
Mindfulness expert for Bupa UK

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