When we meditate, we practise developing patience every time we notice the mind has wandered and gently bring it back.

In day eleven of the Month of Mindfulness Challenge, host Gabby offers two mindful patience exercises for you to try.

The first is a simple practice called the Bell Exercise, designed to help build patience and prepare for high-frustration moments.

The second is a longer session, where Gabby guides you into a meditative state to help you cultivate patience, enjoy the present moment, and accept the natural unfolding of life.

Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind.

To download the My Possible Self app: https://mypossibleself.app.link/podcast

To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself

Mindful walking combines the benefits of physical activity with the calming power of mindfulness, supporting both your mental and physical well-being.

Instead of rushing from one place to another, a mindful walk encourages you to slow down, tune into your body, and appreciate your surroundings through the senses.

Adding mindful walking into your week can help reduce the effects of stress, ease symptoms of anxiety and depression, improve focus and attention, support your heart health and immune system, and give your mood a natural boost.

So grab some comfy shoes — and let’s go!

Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind.

To download the My Possible Self app: https://mypossibleself.app.link/podcast

To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself

"Dropping Anchor" is a powerful grounding technique designed to help you stay steady in the midst of emotional turbulence.

It can be used to manage difficult thoughts, feelings, memories, urges, and physical sensations more effectively.

Rooted in ACT (Acceptance and Commitment Therapy), this practice is taught and narrated by Dr Russ Harris — therapist, trainer of health professionals, and author of The Happiness Trap (along with eight other books).

This is a fantastic centering exercise to keep in your mental health toolkit, for whenever life feels overwhelming or chaotic.

Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind.

To download the My Possible Self app: https://mypossibleself.app.link/podcast

To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself

Water is involved in nearly everything our body does, yet we often take it for granted.

Today’s practice is a simple mindful hydration exercise that combines the benefits of meditation and hydration into a single, easy action. It only takes a couple of minutes and can have a powerful impact on your mind and body.

Some of the benefits of mindful hydration include:

Calms and grounds your mental state

Improves gut health

Enhances sleep quality

Reduces stress levels

Lowers risk of migraines and headaches

Boosts mood and cognitive function

Increases blood flow and energy levels

Improves concentration and productivity

Helps lower levels of anxiety and depression

And of course, it keeps you well hydrated!

So grab a cup, glass, or bottle of water, and give this mindful practice a try.

Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind.

To download the My Possible Self app: https://mypossibleself.app.link/podcast

To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself

Scientists have found that practicing gratitude can offer powerful health benefits. It may make you happier, reduce anxiety, and boost your immune system. Research also shows it can increase optimism, relieve depression, improve sleep, lower blood pressure, and strengthen relationships.

This short session guides you to reflect on what you appreciate in your life — the big things, the small things, and everything in between.

Practicing gratitude means consciously recognizing and appreciating the positive aspects of your life. By doing this exercise, you will begin to feel yourself more grounded and grateful for what is in your life right now.

Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind.

To download the My Possible Self app: https://mypossibleself.app.link/podcast To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself

Today’s practice is a simple mindful meditation to help you ease into your work day with clarity and calm.

Written and narrated by Jade Langridge, the founder of Blossom Therapies, a holistic practice offering Counselling, Hypnotherapy, Reiki, Intuitive Energy Healing, and Light Language, this session gently prepares your mind and body for the day ahead.

Whether you’re heading into a busy office or starting work from home, take a few moments now to ground yourself and begin your day with intention.

Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind.

To download the My Possible Self app: https://mypossibleself.app.link/podcast

To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself

Today’s mindfulness practice is all about tuning into your senses, bringing awareness to what you can see, hear, taste, touch, and smell, along with any thoughts that arise.

By gently guiding your attention through each sense, this meditation helps anchor you in the present moment and calm a busy mind. It’s a simple yet powerful way to reconnect with your body and surroundings.

Let’s take a few minutes to slow down and come back to our senses.

Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind.

To download the My Possible Self app: https://mypossibleself.app.link/podcast

To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself

Leaves on a stream is a powerful mindfulness technique used in Acceptance and Commitment Therapy (ACT) to help you cope with difficult thoughts and feelings.

It’s based on a practice called cognitive defusion, which helps create distance between you and your thoughts, as a way to reduce the power they have over us.

In today’s exercise, you’ll visualise a gentle stream. As thoughts arise, simply notice them, place each one on a leaf, and watch as it floats away. No need to control or change them, just let them come and go.

This is a moment to practice acceptance, create space, and gently cope with what’s on your mind.

Join our Month of Mindfulness Challenge 30 days of short daily practices to help you slow down, check in, and care for your mind.

To download the My Possible Self app: https://mypossibleself.app.link/podcast

To follow My Possible Self on Instagram: https://www.instagram.com/mypossibleself