31 Mindful Practices for March (in just 10 minutes per day!)

31 Quick Daily Practices for March – Just 10 Minutes a Day!

It’s March already, a month bursting with possibilities! As we embrace the changing season, it’s the perfect time to infuse our days with moments of mindfulness and connection.

In this blog post, I’m thrilled to share with you 31 quick daily practices, each designed for your family to bring a little more peace, joy, and well-being into your home, all in 10 minutes a day or less!

No time to go through it all right now? Get it sent to you inbox here AND get a handy tracker to help you keep track and tick of each day.

Download The 31 Day Family Yoga Challenge

Day 1: Good Morning Body

Wake up in a really gentle and loving way with this morning practice. All you do is give a loving squeeze to different parts of your body as you say good morning – Good morning arms, good morning shoulders – hands, legs, ankles, feet, toes, tummy, head, face etc.

Day 2: Gratitude Practice

Write down or draw five things you are grateful for today. Cultivating an attitude of gratitude can shift your perspective and set a positive tone for the day.

Day 3: Nature Walk

Take a short stroll outdoors together and immerse yourself in nature. Notice the sights, sounds, and smells around you, and let the beauty of the natural world uplift your spirits.

Day 4: Creative Expression

Set aside 10 minutes to indulge in a creative activity you both love, whether it’s painting, writing, or crafting. Let your imagination run wild and enjoy the process of self-expression.

Day 5: Dance Party

Turn up the music and have a spontaneous dance party with your family. Let loose, shake off any stress, and have fun!

Day 6: Mindful Breathing

Practice mindful breathing together, focusing on each inhale and exhale. Notice how your breath moves through your body, calming your mind and soothing your soul. For younger children you want to start small here, a few minutes is plenty.

Day 7: Write down 10 things you like about yourself

Write down 10 things that you like about yourself. Encouraging children to focus on what they like about themselves fosters self-acceptance and self-love. It teaches them to appreciate their unique traits and quirks, fostering a mindset of acceptance rather than self-criticism.

Day 8: Acts of Kindness

Spread kindness wherever you go by performing small acts of kindness for others. Whether it’s a smile, a compliment, or a helping hand, your actions can make a big difference in someone’s day.

Day 9: Practice Yoga Together

Take 10 minutes to practice yoga together to stretch and strengthen your body while cultivating mindfulness and inner peace.

Day 10: Make a Veggie Platter

Prepare a veggie platter together with your family, choosing fresh fruits, veggies, or homemade foods. Enjoy the process of preparing something delicious and nourishing for your bodies.

Day 11: Journaling

Start a journal together. This could be a place to share gratitude, share about your day or plan fun things together. What will your journal be about?

Day 12: Guided Meditation

Listen to a guided meditation to relax your body and calm your mind. This can help you and your child to be fully present in the moment, letting go of stress and tension.

Day 13: Family Game Night

Gather your family for a fun game night filled with laughter and connection.

Day 14: Listen to Calming Music

Listen to some calming music together and reflect on how you feel when you listen to it.

Day 15: Enchanted Trees

Go on a walk and see if you can find any trees that look magical or like tree monsters! This is a really fun game we play when we are out and about because we are practicing mindfulness and making a game out of it. We often describe to each other what we can see like what parts of the tree look like a face or like they are dancing.

Day 16: Mindful Eating Meditation

Mindful eating with your child can be a fun and enlightening activity. Start by sitting together in a quiet space, away from distractions. Place a single raisin, an apple slice or a small piece of chocolate in front of each of you. Take a moment to observe the object with all of your senses: notice its colour, texture, smell, and even the sound it makes when touched. Then, encourage your child to pick up the food and explore it further, feeling its weight and texture in their hand.

Next, guide them to slowly bring it to their lips, taking tiny bites or allowing it to melt on their tongue. Encourage them to savour each moment and notice the taste sensations as they arise.

This activity helps us appreciate and enjoy our food more fully, fostering a deeper connection to the present moment.

Day 17: Laughter Yoga

Engage in some laughter yoga exercises to boost your mood and relieve stress. Choose a yoga pose to hold while laughing together. Fake laughing can lead to a lot of real laughter too. Laughter truly is the best medicine!

Day 18: Gratitude Walk

Take a leisurely walk outdoors together and focus on all the things you’re grateful for. Let gratitude fill your heart as you soak in the beauty of the world around you.

Day 19: Yogi Says

A nice twist on the classic. Yogi says an instruction and then the child or group do as Yogi says. If the instruction is given without ‘Yogi Says’ at the beginning the children should not do the task. If they do, they must stand in mountain pose for three breaths before joining back in.

Here are some suggestions for Yogi Says….

• Stand in tree pose
• Sit on the floor
• Do 5 jumping jacks
• Run on the spot
• Practice plank pose
• Show me a strong warrior pose
• Touch your toes
• Put your hands on your head
• Do a funny dance
• Stand on one leg
• Hop
• Act like a froggy

You can practice some yoga poses that you have already worked with as well as new ones if you can demonstrate them first. By adding in some other fun things as well as just yoga poses, it keeps it fun and exciting as they really do not know what is coming next. You can also let the children have a turn at being yogi. If you have multiple children playing, then add in some partner poses for even more connecting time.

Day 20: Tree Pose Challenge

See how many different ways you can practice tree pose together. On its side? Upside down? Laying down? As a partner pose? How many ways can you come up with?

Day 21: Listen Like an Elephant

Elephants have such big ears which allow them to hear well (as well as using their ears to keep cool). Let’s sit comfortably and listen like an elephant. You may even like to close your eyes for this activity. What can you hear that is far away? No need to answer out loud, you don’t even need to name the sound, just observe. Next, what can you hear that is closest to you? Are there any sounds coming from you? Can you hear your breath, your heartbeat? Bring an awareness to these sounds without trying to attach too much meaning to them, just allow them to be. There is no need to rush through this exercise, take it nice and slow before opening your eyes and coming back to the room.

Day 22: Toega!

Toe-ga is a great way to calm down while having to use focus and concentration. Our toes are crammed in shoes all day, and this is a great way to stretch them out and release any tension. 

All you need is some pom poms (cotton wool balls or scrunched up small balls of newspaper would also work) and a pot (cake tin, mixing bowl etc). Pour the pom poms into the middle and then everyone uses their feet to pick up the individual pom poms and place them into the pot/ bowl. I like to use different sizes to change things up. This is a great way to work those toe muscles in a gentle and fun way. It is simple, fun, and easy to clean up!

Day 23: Affirmations Practice

Create positive affirmations together, affirming your worth, capabilities, and potential. Believe in yourself and your ability to create the life you desire.

Day 24: Body Scan Meditation

Lead your child in a 5 or 10-minute body scan meditation, encouraging them to bring their awareness to each part of their body from head to toe. Ask them to notice any areas of tension or discomfort, and gently release them with their breath. This practice can promote relaxation, body awareness, and stress relief. It can be a really great practice for bedtime.

Day 25: Write down 5 kind things

Write or Draw 5 kind things each that you have noticed someone doing for someone else. This could be things you’ve seen with your family, friends, a stranger or even on TV. What kind things have you seen?

Day 26: Mindful Moment

Take this moment to just notice what is going on right now. You may like to sit in an easy seat or feel free to stand in mountain. First notice everything that is happening outside of you. What can you see? You may like to close your eyes now if that feels good and notice what do you hear? What do you smell? What is the most far away sound that you can hear? What is the closest sound that you can hear? Now bring your attention to you. What sounds are you making? Can you hear your breath? Can you hear your heartbeat? Notice now how you are feeling. Is there anything your body is trying to tell you that maybe we just could not hear before? Does it need anything? When you have finished. Take three deep, mindful breaths before carrying on your day.

Day 27: Practice Butterfly Pose Together

Sitting up nice and tall bring the soles of your feet together. Let your knees fall naturally down toward the ground. You can join your hands and put them behind your toes or hold the ankles. It may even feel nice to fold forward in your butterfly or to flutter the knees up and down. You could even use blocks under your knees for a little added support.

Day 28: Squeeze And Release

I like to do this one laying down but you can do this sat down or even standing if you would like to. As you breathe in squeeze all your muscles as tight as you can. Squeeze your face, squeeze your shoulders, squeeze your legs, your tummy, everything. Then on a breath out relax everything all together. Repeat this 3 or 4 times. This is a great way to experience the difference between tensed and relaxed and it can us when we are trying to relax and calm ourselves.

Day 29: Jump Up And Down And Then Feel Your Heartbeat

Jump up and down or move your body in an active way for 2 minutes. Then pause and place your hands on your heart. Take a moment to see if you can feel your heartbeat. Did your breathing change? Take notice.

Day 30: Balance on one foot for 30 seconds

Can you balance on one foot for 30 seconds? You could hold hands or use a wall for extra support. Make sure to try it on both sides!

Day 31: Practice Tracing Hand Breath

Bring one hand up in front of you. Take the pointing finger of the opposite hand. Trace your hand going up and down each finger and your thumb. As you trace up, breathe in and you trace down, breathe out.

Get this sent to you

Get this sent to your inbox so you don’t miss a day! You’ll receive A PDF with each day on a handy chart and each practice detailed inside the guide. Print this off and use it in your own time. Click Here.