Our society is reliant on materialism. Thousands purchase Advent Calendars each year, full of chocolates, beauty products and more. Prices of some Advent calendars, especially beauty and alternative ones are often very high. This focus on materialism during Christmas results in difficulty and struggle with sustainability but it also means the pressure is put on individuals to purchase Advent calendars, gifts, and more. 

The cost of living crisis has led to many people struggling financially, and events like Christmas can be full of societal pressure to spend when actually we don’t need to. There's a sense of urgency online, in the media and in our everyday lives. Black Friday is one such example; we count down the days till the sales, excited and anxious, sellers pressure buyers by adding time restraints, and ‘only a few left’ banners for example.

This is why I have decided this year to create my own 12-day mindfulness advent challenge, which is accessible and free. This advent challenge will hopefully help individuals to improve their sense of overall well-being. Feel free to follow along!
 

Day 1 – Journaling 

Day 1 is about journaling. Journaling has been shown multiple times to support and better individuals' mental well-being. Today, we will be focusing specifically on free-thought writing, and we will be mixing this practice with gratitude. Free thought writing is when you write freely without judgment or censorship about a subject. You can do this on paper, on a laptop, or on a phone. To practice appreciation for all that you have you could write the word ‘Gratitude’ at the top of your page and then free write about this.

You might write about:

• What does being grateful mean to you?
• What are you grateful for?
• How can you embody gratitude in your life?

Practicing gratitude can be as simple as being grateful that you are breathing, and that you are getting out of bed. Remember that this practice is non-judgemental.

Day 2 – Mirror work

Louise Hay is an author who speaks of mirror work and its benefits. It's a practice where you stand/sit gazing into your eyes in the mirror, and then you speak affirmations out loud or in your head. I recommend having a natural conversation with yourself, and using affirmations such as ‘I’m grateful for you’ and ‘I believe in you’. You can personalise them but ensure they’re positive and uplifting.

Day 3 – Meditation 

Today, we will be engaging in a meditation. Meditation, contrary to popular belief, is not all about sitting still for hours upon hours, though this is one example. The meditation we’re going to do today is dependent on you. You can do any meditation, whether guided or non-guided. 

Guided is a meditation that has a guiding voice, like many on YouTube. You choose what kind of meditation you want to do and the amount of time you want to spend on it.

My recommendation for beginners is 10-15 minutes of meditation, either a guided meditation or a non-guided one. Set a timer or watch a short video for this time, and whilst doing the meditation, remember that the aim is to not silence the mind and the thoughts. When you have thoughts or when your attention is drifting away, be aware, then thank the thought and release it before coming back to the meditation.

Finally, I would recommend a mental well-being meditation, such as mindfulness, or self-love for example.

Day 4 – Hug yourself

Today is a simple yet powerful practice: hug yourself. It might feel a little silly and awkward at first, but this practice can be used to comfort yourself when you are feeling down or out of sorts.

Day 5 - Write a letter to your younger self

Write a letter to your younger self telling them all you’ve accomplished so far, tell them how far you’ve come, and if they struggled, comfort them through your words. Tell them you love them.

Day 6 - A mindful hobby

Today is about spending some time engaging in a ‘mindful’ hobby that you enjoy. You could even try a new hobby. 

Some examples include:

• sewing/embroidery/cross-stitch
• Drawing/painting/digital art
• Colouring sheets (you can get free ones of the internet, or download my one by right-clicking on the photo.)
• Anything crafty
• Board games 
• Music 

Day 7 – Do something kind for someone else or for yourself

Today, do something kind for someone else; you could send someone a thoughtful message, get them their favourite small treat or give them a complement. You could even do something kind for yourself. 

Day 8 – Write a list of all your biggest accomplishments in your life

Sometimes, we don’t realise how much we’ve grown, so it’s a good idea to write down a list of your accomplishments for future reference. In the future, you could review this list, or you could keep updating it.

Day 9 – Push yourself to do something new or different.

Today, push yourself out of your comfort zone by doing something new or different. Consider how large your comfort zone is. 

Day 10 -- Spend time in nature, or engage in nature somehow

Spend time outside in nature. Perhaps you could go for a walk, visit a park or if you can’t access the natural world for whatever reason today, listen to some natural noises, music or journal about nature.

Day 11-- Do a relaxing activity

Have a relaxing bath/shower, or listen to some relaxing music, you could light a candle (safely) or use essential oils. Consider doing activities which engage the 5 senses: smell, sight, hearing, touch and taste.

Day 12) Review your experience of the mindfulness advent challenge

Today, spend some time writing about any improvements you’ve seen during this mindfulness challenge. What were your favourite days and why? Write about any things you’ve noticed and decide whether you’ll be continuing any practices throughout the month of December.