Daily Top Tips to support your practice
There isn't a right or wrong way to do the 21 Day challenge, you do you. This is my day 1. I like to sit on my yoga mat with my meditation cushion. I seem to need to be as close to the ground as possible, but still comfortable. I also have a rose quartz a good friend gave me. Happy Sunday and good luck for your challenge, whenever that may be.
Day 2: Just start, don't worry about getting it right, being ready or any of that stuff, just start as the beautifully authentic, messy or non-messy you. You are meeting you, exactly as you are at this moment.
Day 3: Top tip of the day is show up, even when its hard. There will be days you don't want to do this, that's ok, but do it anyway. Do it before the mind can kick in and take over. Don't wait for the perfect time. Sit in your PJs, like I am this morning, it doesn't matter. The important thing is showing up for you EVERY DAY because you’re doing this for You and you matter.
Day 4: So what happens when your plans change? You like to do your challenge first thing in the morning but a child is unwell, an extra appointment is added to your day. Don't worry, its not ruined. Do it later. Its part of the ebb and flow of life. For me, I prefer to fo it first thing, because my mind will come up with a million excuses not to do it, but sometimes its not possible, so making myself accountable helps, whether its commuting to a daily social media post, or a friend, or just yourself. As long as you show up for you. Good Day Everyone.
Day 5: Top top today, is keep it fun. Don't turn this into a job, you have enough of those! This isn't something you have you do, its something you are choosing for you. Let it be an actual of radical kindness for you sweet cheeks.
Day 6: Today's top tip is to acknowledge that you have showed up for you, 6 days in a row. Often we don't do that, we just keep going, without reflection. There's a deepening of our practice when we do. Well done you, well done me.
Day 7: Top tip today, is to just be aware. Hopefully you're journaling the changes, or observing them. I had a flash of awareness last night about the fragility of mental health, we have to be so mindful of protecting ours and putting things in place to support us. Even though this practice may seem very simple, it's so important to stop and choose us. Love to all on my first birthday in France. Very grateful.
Day 8: We know that gratitude is mighty. One of my favourite morning practices (that I actually stick to, because I like it and it's quick and makes me feel good) is writing 3 things that I am deeply grateful for. Even when things aren't great, it shifts my perspective to a lighter one and when things are great, it deepens my appreciation. I am so deeply grateful and I'm doing this alongside my 21 day practice. Have a lovely Sunday you beauties.
Day 9: What affirmations are you using? Do they resonate, which means do they feel true for you, or just words? Once I light my candle, settle, connect to my body and breath, the words come. Trust your words to come. Today my affirmation is 'I am safe, I am supported, I am Love' Wishing you a week of wonder.
Day 10: What if you really don't want to do it? Remember you always have choice. 1. Take a day off and don't do it but make peace with that and don't beat yourself up. 2. Do it anyway. Choose beyond the mind and the many reasonable reasons your mind is telling you not to do it. Ultimately, you decide what will create more in your life for you. Sometimes pushing through is the most courageous thing you can do, and something in you changes, you've chosen beyond your mind and chosen You. And sometimes pushing through is unkind. Get to know the difference and you'll be a powerhouse.
Day 11: In numerology 11 is known as a Master Number, a reminder to listen closely to your inner voice and align with your higher self. As you meditate today, focus on trusting your intuition. Let go of overthinking and open yourself to the quiet wisdom within. Notice what arises when you simply allow yourself to listen rather than search.
Day 12: Top Tip. Let this practice be unconditional. So often, we come to meditation looking for the payoff, what we’ll get out of it, how it will make us feel, or what it might fix. But today, let’s release all of that. Let this be a few moments simply to be with you, open to life as it flows and ebbs, trusting it is all for your highest good.
There’s nothing to get right here. No goal to reach. Just you, showing up with genuine connection to yourself, day by day, breath by breath. Keep choosing you. Keep choosing presence, when you are ready. You'll know!
Day 13: Joy is your birthright. That delicious feeling of being happy for no particular reason — relish it. Joy sustains you when life’s challenges arrive. Have a little pocket of joy that you can tap into whenever you need it, maybe it’s your favourite mug that someone special gave you, travel down the road of joy that you felt when you received it and the joy it's brought since. Or an uplifting book, film, comedian that is guaranteed to make you smile from inside out. Whatever it is, keep your joy pockets at the ready.
And most importantly — enjoy, appreciate, and be grateful for the joy you feel right now.
Day 14: Do I have one? It would have been easy to sleep a little longer this morning, but my body and mind is already practiced with getting up, making tea (empty dishwasher while kettle boils).
Then I go into my treatment room, settle, light my candle and my Paulo Santo and follow my practice. Breath work, affirmations and then capture an image to share.
This practice is feeding me, nurturing me and aligned with what I require right now. So the top tip is that we respond to ritual and practice as long as it aligns, then there is very little effort and you receive so much from following through. Enjoy your weekends. I'm off to the rowing club, once I've finished my tea. Bonne journée.
Day 15: Strip it back. You don’t need a special room, setting, or any extras to connect with your breath, your intuition, or your wisdom. Just you, that’s all it takes.
I lit a candle to open and close my practice, but today reminded me that even that isn’t necessary. The beautiful soulful extras can help at times, but the real magic happens when you simply show up as yourself, without the need for bells or whistles.
Remember, there is only one uniquely precious you. You are loved and supported immeasurably, especially in the moments when it doesn’t feel like it.
Sending big Sunday love to all x
Day 16: What is your body telling you?
Today, take a moment to scan your body from top to toe. Notice any physical sensations — maybe a tightness in the shoulders, an ache in the lower back, a flutter in the chest. These are messages.
Invite yourself to breathe gently into those areas, with curiosity and kindness. Let your breath say: “I hear you. Thank you for showing up.”
Let your body lead, when choosing your affirmation:
Identify the sensation → e.g., “tight shoulders”, “aching knees”, “fluttering chest”.
Ask: What might this be saying about me? (Stress? Over-giving? Fear?)
Choose or create an affirmation that addresses the feeling:
If shoulders feel tight → “I release what I no longer carry; I embrace ease and support.”
If knees ache → “I move forward with ease and confidence; I am grounded and safe.”
If chest flutters → “I trust the rhythm of life; I open to calm and courage.”
Let this be a part of your 21-day challenge: become fluent in the language of your body and your mind working together. Your body is amazing. Let’s respond with love and carry this connection forward in our lives.
Day 17: How often do we feel the need to explain ourselves? Sometimes it’s a way to process what we think and feel — but often it’s also a search for external validation.
If you’re lucky, you’ll find someone who offers a thoughtful response. But more often, you’ll meet a flood of opinions that can plant seeds of doubt, confusion, or even make you feel undermined.
What if your truth needed no explanation?
What if external opinions didn’t matter?
Many of us become attached to our stories — to the drama, to being “seen.” But what if, instead, you chose quiet reflection and trust yourself?
Notice when you reach for story and drama over stillness and self-reliance. You might be surprised by what you find.
Your truth, your strength, your light — it’s all already within you. Are you ready to meet the real you? All of you?
Day 18: The song “This Little Light of Mine” was playing in my head as I lit the candle this morning — a gentle reminder of how important it is to keep our own light shining bright.
It’s easy to be swayed by others — their strong opinions, judgments, and the lens through which they see the world. But remember: stay true to you and what you know. You don’t need to control the situation or convince anyone. Let them believe what they wish, while you continue to nurture your own seeds of truth. It takes patience and practice, but every time you choose your light, it grows stronger and the noise of others fades away. Keep shining.
Day 19: Perspective is powerful. When we feel good, our view of the world is softer, lighter, more open. When we don’t, it shrinks and feels fear-based. Before you speak your truth, pause and ask “Where am I speaking from?” If it’s from an open heart, your words will land with kindness. If not, take a breath first. There’s always space for both truth and compassion.
Day 20: Who do you admire, and why? Take a moment to reflect…For me, it is my Uncle Michael that comes to mind. Even though he passed away many years ago, I still admire and love him deeply. There was a lightness, wisdom, and truth about him that I recognised and cherished. And that humour — the twinkle in his eye! So important to have a twinkle. Those qualities resonated deeply with me because he lived and left a love legacy. Who inspires you, and what qualities do you hope to carry forward in your own life?
Day 21: Every Ending is a Beginning
Here we are, Day 21.
You’ve shown up, again and again, with presence, curiosity, and heart. Whether you joined every day or dipped in and out, know this: you’ve been building something beautiful, a quiet relationship with yourself.
Mindfulness isn’t about perfection or ticking boxes. It’s about returning, to your breath, to your truth, to the moment you’re in. Over these 21 days, you’ve practiced listening, noticing, releasing, and simply being. That’s the real work, and the real gift.
Today’s top tip: Keep beginning again.
Every breath, every sunrise, every pause is a fresh invitation to connect.
You can start this 21-Day Meditation Challenge at any time, so you can follow along in your own time, at your own pace. Let it meet you where you are, whenever you’re ready.
Thank you for joining me on this mindful journey and remember, the practice continues, one breath at a time.
And if you would like to book in for coaching and/or energy sessions to support your journey, you can do that too, either with me or another practitioner that resonates with you.
You’ll know!
Every good wish
Helen x
