Take 5 deep breaths
Look around you 4 times today and spot shades of blue
Plan for 3 pauses this week coming up
Look forward to 2 plans that bring you joy Close that 1 door on a situation where you deserve better

#meditation54321
#mindfulwalk
#mindfulmoments
#selfcare
#pause

Take 5 deep breaths
Inhale slowly over 4 long moments
Exhale over 3 longer moments
Feel your feet on the ground for 2 super super long moments
Wiggle your toes for 1 super duper duper long moment

#meditation54321
#mindfulwalk
#mindfulmoments
#selfcare
#pause

Take 5 deep breaths
Notice 4 colours that make you smile
Listen for 3 birds tunes
Appreciate 2 joys
Action 1 act of kindness that surprises

#meditation54321
#mindfulmoments
#selfcare
#pause

Take 5 deep breaths
Remember today 4 times that others are struggling as well
Stop for 3 moments when you remember this
Spend 2 moments just smiling
Be gentle 1 moment as you engage

#meditation54321
#mindfulmoments
#selfcare
#pause

Take 5 deep breaths
Roll those shoulders 4 times
Look up 3 times today and spot Mother Nature’s beauty
Appreciate 2 people today out loud
Return to your 1 intention for the week, how’s that going?

#meditation54321
#mindfulwalk
#sunrise
#selfcare
#pause

Take 5 deep breaths
Notice 4 sounds that are grounding
Appreciate 3 colours that pop
Inhale 2 aromas that are calming
Set 1 intention for the upcoming week that is true for you

#meditation54321
#mindfulmoments
#pause
#selfcare
#nature

Take 5 deep breaths
Notice 4 colours
Appreciate 3 sounds
Spot 2 things today that surprise you in good ways
Look forward to 1 moment where you deeply connect with someone

#meditation54321
#mindfulmoments
#selfcare
#pause

Take 5 deep breaths
Look down and spot 4 pieces of art made by nature
Appreciate 3 shades of green
Look forward to 2 joys this week
Plan for 1 moment where you step back and just stop

#meditation54321
#mindfulmoments
#mindfulwalk
#selfcare
#pause

Take 5 deep breaths
Look up 4 times today
Spot 3 cloud animals
Appreciate 2 soothing sounds
Pause as much as you can this 1 weekend

#meditation54321
#mindfulwalk
#selfcare
#pause

Take 5 deep breaths
Spot 4 colours that make you smile
Look out for 3 moments to pause
Appreciate 2 sounds that you haven’t heard for a while
Plan for 1 moment that has you laughing

#meditation54321
#selfcare
#mindfulwalking
#mindfulmoments
#pause

Take 5 deep breaths
Notice 4 colours today that stand out to you
Tick off 3 things that make you smile
Look forward to 2 joys
Appreciate 1 learning that has you feeling proud

#meditation54321
#mindfulwalk
#mindfulmoments
#selfcare
#pause

Take 5 deep breaths
Look up 4 times today
Say hello to 3 people
Notice 2 things you haven’t before
Make plans to do at least 1 new thing today

#meditation54321
#mindfulmoments
#mindfulwalk
#selfcare
#pause

Take 5 deep breaths
Exhale deeply over 4 moments
Just sit and notice what’s happening around you for 3 moments
Spot 2 things you would like to stop doing
Plan for 1 thing you want to start doing

#meditation54321
#mindfulwalk
#selfcare
#pause

Take 5 deep breaths
Notice 4 shapes
Appreciate 3 people
Notice 2 things you can flip in your approach
Look for 1 super duper joy

#meditation54321
#mindfulwalk
#selfcare
#pause

Take 5 deep breaths
Notice 4 shapes
Appreciate 3 people
Notice 2 things you can flip in you approach
Look for to 1 super super joy

#meditation54321
#mindfulwalk
#selfcare
#pause

Take 5 deep breaths
Notice 4 colours around you
Appreciate 3 sounds near you
Inhale 2 scents around you
Set of two intention that stay true to you today

#meditation54321
#mindfulwalk
#selfcare
#pause

Take 5 deep breaths
Step back and reflect on what’s happening around you for 4 moments
Notice 3 bikes today
Appreciate 2 moments that make you giggle
Look forward to 1 surprise

#meditation54321
#mindfulwalk
#selfcare
#pause

Take 5 deep breaths
Reflect upon 4 things that you are moving forward
Appreciate 3 shades of colour that ground you
Plan for 2 moments today to pause
Notice 1 thing that is just awe inspiring

#meditation54321
#mindfulmoment
#selfcare
#pause

Take 5 deep breaths
Inhale deeply for 4 moments
Exhale slowly over 3 counts
Notice 2 things that you have shifted this week
Appreciate 1 boundary you have maintained that often wavers

#meditation54321
#mindfulwalk
#mindfulmoments
#selfcare
#pause
#kuching

Take 5 deep breaths
Spot 4 shades that are calming for you
Appreciate 3 people today
Notice 2 things that make provide you perspective
Reset 1 time with a pause

#meditation54321
#mindfulwalk
#selfcare
#Pause