Tier 1 – Mindful Beginnings

For those new to self-care and mindfulness practices, experiencing moderate stress or occasional mood dips, and seeking simple, easy-to-integrate steps. This beginner-friendly level focuses on establishing essential self-care habits and simple mindfulness practices. It is designed for those just starting their journey into self-care and mindfulness. It represents a gentle introduction and foundation building.

Actionable Steps:

• Morning Mindfulness (5–10 Minutes):

  • Start your day with a simple guided breathing exercise.

  • Action: Utilize a free app, like Insight Timer or Smiling Mind for a 5-minute meditation session.

• Daily Movement & Journaling:

  • Incorporate a 10–15-minute walk or gentle stretching session during the day.

  • Action: Spend a few minutes journaling your thoughts and feelings.

  • Tip: Consider using a free journaling app like Journey or a simple notebook, depending on your preference.

• Evening Wind-Down:

  • Engage in a calming activity, such as reading, a warm bath, or soft music, in order to relax before bed.

  • Action: Set a reminder to disconnect from screens 30 minutes before sleep.

Advice & Resources:

• Mindfulness for Beginners:

  • Read articles or watch short videos on mindfulness basics.

  • Resource: Mindful.org offers beginner-friendly guides.

• Self-Care Check-In:

  • Use a mood-tracking journal (even a simple checklist) to note how you feel daily.

• Support & Community:

  • Look for local mindfulness meet-ups or online beginner groups to share your progress.