One month of mindfulness – try our calendar for daily tips

Bupa Logo at the reception
Dr Meera Joshi, Mindfulness expert for Bupa UK and Fatmata Kamara, Mental Health Nurse Global Case Manager
27 October 2023
Next review due October 2026

Mindfulness can improve our day-to-day wellbeing. Practising mindfulness means to focus your attention on the present moment. Mindfulness activities can include meditation, movement, and breathing exercises. If you want to give mindfulness a go, our one month of mindfulness calendar is a great starting point.

Mindfulness calendar

To help you get the most out of this calendar, it’s best to view it on a desktop computer. Download a PDF version of Mindfulness calendar (PDF, 0.37MB). If your internet browser doesn’t support this PDF, try opening it with Adobe Reader. 

a month of mindfulness calendar 

Mindfulness ideas to get your week off to a good start

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

  • 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 focus on 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 daily walk or run.
  • Listen to a mindfulness podcast.

Mindfulness at work

Below are some mindfulness ideas for when you’re at work. This can help you feel less stressed and improve your concentration.

  • Take a full lunch break, whether you’re working from home or in an office.
  • Head out on a mindful walk in your lunch break.
  • 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 a mindful communicator at work and encourage open conversations with your colleagues.
  • Spend a minute practising self-awareness and acknowledge your feelings.
  • Declutter your desk or workspace.
  • Set reminders on your phone or calendar to regularly get up, stretch your legs, and move your body.

Mindfulness ideas to try when you get a spare moment

Here are some mindfulness ideas to try during the day.

  • Draw, colour in or be creative – art can help you de-stress.
  • Go for a run or exercise without music. Focus your attention on your body.
  • Try a digital detox by taking a phone break – you could involve all your loved ones.
  • Catch up on life admin to feel more organised and relaxed.
  • Spend a few moments paying attention to the feeling of your feet on the ground.
  • Enjoy a movie in a mindful way by completely immersing yourself in the story and the experience.
  • Use technology to be mindful – 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?

Our mindfulness calendar can help guide you to practice mindfulness each day across the month. As you do more and more mindfulness activities, you might see an improvement to your mind and body. And remember, if you find you are struggling with your mental health, speak to your GP for advice and support.

If you’re worried about your mental health, our direct access service aims to provide you with the advice, support and treatment you need as quickly as possible. You’ll be able to get mental health advice and support usually without the need for a GP referral. Learn more today.

Bupa Logo at the reception
Dr Meera Joshi and Fatmata Kamara
Dr Meera Joshi, Mindfulness expert for Bupa UK and Fatmata Kamara, Mental Health Nurse Global Case Manager



Rasheda Begum, Health Content Editor at Bupa UK

    • How to look after your mental health using mindfulness. Mental Health Foundation., accessed October 2023
    • Mindfulness. Mental Health Foundation., last updated August 2021

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