Title: Activities
Course: Do what you like with whom you like - 60 minutes with Mindfulness

During their “60 Minutes with Mindfulness”, seniors can engage in a variety of gentle, accessible activities that support presence, relaxation, and self-awareness. Here are some meaningful ideas:

🧘‍♀️ 1. Guided Breathing or Body Scan (10–15 min)

A calming practice to anchor attention to the breath or gently scan the body from head to toe, releasing tension.

✍️ 2. Mindful Journaling (10–15 min)

Writing prompts such as “What brought me peace today?” or “Three things I’m grateful for” encourage reflection and emotional clarity.

🚶‍♂️ 3. Mindful Walking (10–20 min)

A slow, silent walk either indoors or in nature, focusing on the sensation of feet on the ground, breath, and surroundings.

☕ 4. Mindful Tea or Snack Ritual (5–10 min)

Savoring tea or a small treat mindfully—paying attention to aroma, taste, and movement—can be both grounding and joyful.

🎧 5. Listening to a Calming Soundscape or Music (5–10 min)

Sounds of nature, soft instrumental music, or even silence support a peaceful mental state.

🖼️ 6. Contemplative Viewing or Visualization (5–10 min)

Looking at a peaceful image (like the one we created!) or visualizing a serene place—forest, beach, or garden—engages the imagination gently.

🤝 7. Sharing Circle (Optional for Group Settings)

In group settings, a brief moment of shared reflections (with listening and no pressure to speak) can build connection and community.