Makesmaller foodportions atmeals.Speak tosomeonenew.Try to dothings withyouroppositehand.Write apoem orjournal entryabout yourday.Spontaneouslydance for 5minutes.Step awayfrom yourphone for afew hours.Practice 5minutes ofbreathingmeditation.Make ato-do listfor theday.Spontaneouslylaugh.Pay attentionto how youuse yoursenses.Relax andlisten to yourfavoritemusic for 20minutes.Exerciseormove.Read achapter ortwo of yourfavoritebook.Coloroutsidethe lines.Givesomeonea hug.Sit in silenceand payattention toyoursurroundings.Bethankful forsomething.Have ameaningfulvisit withfamily.Compliment3 people.Observehow the foodyou eatmakes youfeel.Take a walkand observeyoursurroundings.Reflect onyoursuccessesof the day.Listenmindfully tosomeoneelse.Make aplan forhandlingstress.Make a listof 5 thingsyou'regrateful for.Noelectronicsfor threehours.Meditatefor 20minutes.Take along warmshower.Practice deepbreathing toreduce stressand anxiety.Create agoal forthe day.Makesmaller foodportions atmeals.Speak tosomeonenew.Try to dothings withyouroppositehand.Write apoem orjournal entryabout yourday.Spontaneouslydance for 5minutes.Step awayfrom yourphone for afew hours.Practice 5minutes ofbreathingmeditation.Make ato-do listfor theday.Spontaneouslylaugh.Pay attentionto how youuse yoursenses.Relax andlisten to yourfavoritemusic for 20minutes.Exerciseormove.Read achapter ortwo of yourfavoritebook.Coloroutsidethe lines.Givesomeonea hug.Sit in silenceand payattention toyoursurroundings.Bethankful forsomething.Have ameaningfulvisit withfamily.Compliment3 people.Observehow the foodyou eatmakes youfeel.Take a walkand observeyoursurroundings.Reflect onyoursuccessesof the day.Listenmindfully tosomeoneelse.Make aplan forhandlingstress.Make a listof 5 thingsyou'regrateful for.Noelectronicsfor threehours.Meditatefor 20minutes.Take along warmshower.Practice deepbreathing toreduce stressand anxiety.Create agoal forthe day.

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