30 Day Mindfulness Challenge - Call List

(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.

1. Practice 5 minutes of breathing meditation.
2. Reflect on your successes of the day.
3. Compliment 3 people.
4. Step away from your phone for a few hours.
5. Take a long warm shower.
6. Observe how the food you eat makes you feel.
7. Relax and listen to your favorite music for 20 minutes.
8. Be thankful for something.
9. Spontaneously dance for 5 minutes.
10. Make smaller food portions at meals.
11. Exercise or move.
12. Take a walk and observe your surroundings.
13. Read a chapter or two of your favorite book.
14. Make a plan for handling stress.
15. Speak to someone new.
16. No electronics for three hours.
17. Have a meaningful visit with family.
18. Make a to-do list for the day.
19. Give someone a hug.
20. Listen mindfully to someone else.
21. Sit in silence and pay attention to your surroundings.
22. Color outside the lines.
23. Try to do things with your opposite hand.
24. Practice deep breathing to reduce stress and anxiety.
25. Spontaneously laugh.
26. Make a list of 5 things you're grateful for.
27. Create a goal for the day.
28. Pay attention to how you use your senses.
29. Write a poem or journal entry about your day.
30. Meditate for 20 minutes.