Programs

In This Together

21-Day Community Mindfulness Challenge

Every January, Jackson starts the year together: one short practice a day for twenty-one days, delivered by email each morning and collected here so you can catch up, repeat a favorite, or do the whole thing again in July.

Set aside a few minutes a day in a quiet spot, push play, and do your best to follow the guidance in the recording. As Dr. Amishi Jha, our chief science advisor, reminds us, mindfulness training has a dose-response effect: the more you practice, the more you benefit.

1. 1

   Day 1

   Welcome

   Everything starts with showing up. Today is only about sitting down, pressing play, and noticing that you did.

   Welcome Practice

   4 minSara Flitner
2. 2

   Day 2

   One Breath

   You cannot force the breath, and you do not have to. One slow cycle in and out is enough to find out where you are.

   Notice What You Notice

   1 minSara Flitner
3. 3

   Day 3

   Let It Go

   Three breaths, three small releases. Try it before you walk into the house tonight.

   Three Breaths to Let Go

   2 minSue Mason
4. 4

   Day 4

   The Anchor

   Attention wanders. That is what attention does. The practice is coming back, and today you will come back many times.

   Focus on the Breath

   10 minAmy Lane
5. 5

   Day 5

   Stop

   A tool for the moment the stress response takes over. Four letters you can remember in a parking lot.

   S.T.O.P. Practice

   3 minSara Flitner
6. 6

   Day 6

   Square Breathing

   A steady count settles the body. Use it before a hard conversation, or after one.

   Boxed Breathing Practice

   5 minScott Rogers
7. 7

   Day 7

   Rest

   One week in. Today is longer and slower. Lie down if you like.

   Body Scan Practice

   18 minSue Mason
8. 8

   Day 8

   The Body Knows

   Emotions live somewhere in the body. This week we go looking for them, gently.

   Feeling the Feels

   3 minDeidre Norman
9. 9

   Day 9

   Ninety Seconds

   The physical sensation of fear lasts about ninety seconds if you let it. Today we let it.

   Investigating Fear

   2 minSara Flitner
10. 10

    Day 10

    Sounds

    Let the world come to you. If there are kids in the house, invite them.

    Awareness of Sound

    6 minScott Rogers
11. 11

    Day 11

    Suds

    Mindfulness is not only for the cushion. Today it is for the sink.

    Mindful Handwashing

    2 minKirsten Corbett
12. 12

    Day 12

    Arrive

    Before your next meeting, give everyone one minute to land. Notice what changes.

    Moment to Arrive

    1 minAmy Lane
13. 13

    Day 13

    Like a Mountain

    Weather passes over the mountain. The mountain stays.

    Mountain Practice

    15 minYvette Werner
14. 14

    Day 14

    Like a Lake

    Two weeks. Tonight, a long one for the end of the day.

    Lake Meditation

    20 minYvette Werner
15. 15

    Day 15

    Friendly Wishes

    This week turns outward. Start at the stop sign.

    Stop Sign Practice

    2 minSara Flitner
16. 16

    Day 16

    Just Like Me

    Someone you find difficult wants to be happy, just like you do.

    Just Like Me

    7 minSara Flitner
17. 17

    Day 17

    For Yourself

    The hardest person to be kind to is often the one in the mirror.

    Self-Compassion

    12 minDeidre Norman
18. 18

    Day 18

    Near and Far

    Widen the circle: yourself, someone you love, someone neutral, someone hard, and the whole valley.

    Loving Kindness Practice

    12 minDeidre Norman
19. 19

    Day 19

    Light

    A visualization for softening. Good before sleep.

    Light Visualization

    10 minKirsten Corbett
20. 20

    Day 20

    Thanks

    Three things you are glad of. Let each one land before you move on.

    Gratitude Practice

    8 minSara Flitner
21. 21

    Day 21

    Begin Again

    Twenty-one days is not the end of anything. It is a habit with a head start. Tomorrow, pick any practice in the library and keep going.

    Notice What You Notice

    1 minSara Flitner