Mindful Moments

This bingo card has a free space and 29 words: Write 3 Things You're Grateful For – Jot down three things you're thankful for right now., Deep Breathing – Take 3 deep breaths, inhaling through the nose and exhaling through the mouth., Positive Affirmation – Write down a positive affirmation or mantra that resonates with you. Let us know the mantra in Slack., Mindful Stretch – Do a simple stretch at your desk, like reaching for the sky or touching your toes., Compliment Yourself – Write down a genuine compliment about yourself., Team Gratitude– List one about our team that you're grateful for.Let us know in Slack., Visualize a Calm Place – Close your eyes and visualize a peaceful place for 30 seconds., Hand Stretch – Stretch your hands and wrists by extending your fingers wide and then relaxing., Positive Self-Talk – Write down something positive you did today. Let us know in Slack., Quick Gratitude Note – Send a Slack to a colleague letting them know something you appreciate about them., Reflect on a Positive Experience – Take a moment to reflect on a recent positive experience or success.Let us know in Slack., Draw a Simple Pattern – Doodle a calming pattern or design on a piece of paper., List Your Achievements – Write down one accomplishment you’re proud of this week. Let us know in Slack., Positive Quote – Write down a favorite quote that inspires you (or do a quick google search for inspiration)! Let us know what it is., Gratitude for Nature – Write down something you appreciate about nature or your environment. Let us know what you love., Body Scan – Take a moment to focus on and relax each part of your body, starting from your toes up to your head., Deep Breath Count – Inhale deeply for a count of 4, hold for 2, and exhale for a count of 4. Repeat once., Desk Scan – Look around your desk and identify one thing you like. Type it in the chat and tell us why., Focus on Your Senses – Note one thing you can see, hear, and feel right now., Stretch Your Neck – Tilt your head gently to one side, hold for 5 seconds, and then switch sides., Simple Gratitude Note – Jot down one thing about your work that you appreciate. Let us know in Slack., Breath Counting – Count each breath up to 10, then start over if you lose track., Desk Stretch – Shrug your shoulders up to your ears and then relax them. Repeat once., Minute of Silence – Take a 30-second pause from talking and typing to just be silent. Breathe deep., Deep Breathing with Visualization – Take a deep breath while picturing a balloon inflating. Exhale as if the balloon is deflating., Positive Affirmation – Think of one word that describes a positive quality about yourself (e.g., "strong" or "creative") and focus on it., Breath Awareness – Close your eyes and simply notice the sensation of your breath entering and leaving your nostrils for 30 seconds., Stretch and Breathe – Reach your arms overhead and take a deep breath. Release the stretch and exhale slowly. and Body Awareness – Gently focus on your feet and notice how they feel against the floor or chair. Then stretch them up and notice how you feel..

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