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1

Cultivate: Find a quote that lights you up and write it on a post-it note, then stick it on your computer. We've found some great quotes from author Brianna Wiest.

2

Listen: Check your podcast app for a Meditative Story from comedian Tig Notaro.

3

Relax: If you’re heading back to work after the holidays this week, here’s a meditation to help you ease anxiety.

4

Immerse: Take a moment to listen to a new or beloved piece of music. You can find the music from Meditative Story here.

5

Reset: Put your phone down early today – if possible, place it in a room other than your bedroom.

6

Wander: Go outside and find a part of your neighborhood that cultivates awe. Take a picture!

7

Reflect: How did the first week of the year go for you? What are you bringing with you into the next week?

8

Check out this New Year series from our friends at Ten Percent Happier featuring Esther Perel, Bill Hader, and Jon Kabat-Zinn.

9

Listen: Check your podcast app for a Meditative Story from land artist Jon Foreman.

10

Hydrate: Find your largest glass, fill it with water, and aim to drink the whole thing. If you’re up for it, do it twice!

11

Breathe: Listen to Jacob Sartorius’ Meditative Story “I take a breath. I buy myself a moment.”

12

Spread kindness: Send a postcard to an old friend or loved one. We love these DIY notecards from Paper Culture.

13

Assess your sleep schedule: Are you getting enough rest? Here’s a meditation to help you wind down as you head to bed.

14

Reflect: How did you feel this week? What were your highs and lows? The valleys of your life are just as important as the peaks.

15

Curiosity: What are you curious about this year? Write down some ideas to reference as time goes by.

16

Listen: Check your podcast app for a new Meditative Story from CNN 2023 Hero of the Year Dr. Kwame Stewart.

17

Self-kindness: Take a moment to jot down some moments you're proud of from the past month. Thank yourself for taking on each day.

18

Tap into your senses: Find a connection to the ground, feel the air on your skin, or notice something new in your daily environment.

19

A Sense of Serenity: Sign up for this free email series, which will help you transform yesterday's prompt into an everyday practice of grounding yourself in sensory experiences.

20

Connect: Call a friend or family member – they’ll be thrilled to hear from you.

21

Reflect: Which of the activities on this calendar have been most helpful to you so far? Is there anyone else in your life who might also find them useful? Share this calendar with them, and invite them to join you in the final week of the month.

22

Move: Take a moment to stretch your body. We love the short flows Yoga with Adriene shares.

23

Listen: Check your podcast app for a story from The Farewell director Lulu Wang.

24

Find creativity all around you: Create art out of your immediate surroundings, whether you sketch or sculpt items on your desk or rocks from right outside. Post a picture and tag @meditativestory!

25

Mark the season: Whatever the weather is, enjoy it! Take a walk outside, listen to the rain, or drink something hot to stay warm.

26

Imagine: Travel without leaving home: Listen to this adventurous Meditative Story from Silvia Vasquez-Lavado, and imagine yourself in the mountains.

27

Savor: Make a favorite recipe or treat yourself to a meal from a favorite local restaurant. We love this toasted rice pudding recipe from Alison Roman.

28

Reflect: The month is almost over! What activities do you plan to take with you throughout the year? What do you look forward to in 2024?

29

Inspiration: Where else can you find inspiration throughout the rest of the year? You might consider signing up for the Meditative Story newsletter below and taking stock of the other resources in your life that lift you up.

30

Listen: Check your podcast app for a Meditative Story from lawyer Jefferson Fisher, who shares how he showed up for others more fully when he showed up more for himself.

31

Tap into gratitude: What have you learned about yourself throughout this month? What have you found that makes you feel gratitude?

1 Monday

Find a quote that lights you up and write it on a post-it note, then stick it on your laptop or computer.

2 Tuesday

Check your podcast app for a Meditative Story from comedian Tig Notaro.

3 Wednesday

If you’re heading back to work after the holidays this week, here’s a meditation to help you calm anxiety.

4 Thursday

Take a moment to listen to a new or beloved piece of music. You can find the music from Meditative Story here.

5 Friday

Reset: Put your phone down early today – if possible place it in a separate room from your bedroom.

6 Saturday

Check out this New Years series from our friends at Ten Percent Happier.

7 Sunday

Reflect: how did the first week of the year go for you? What are you bringing with you into the next week?

8 Monday

Go outside and find a part of your neighborhood that cultivates awe. Take a picture!

9 Tuesday

Check your podcast app for a Meditative Story from lawyer Jefferson Fisher.

10 Wednesday

Hydrate: Find your largest glass, fill it with water, and aim to drink the whole thing. If you’re up for it, do it twice!

11 Thursday

Breathe: Listen to Jacob Sartorius’ Meditative Story “I take a breath. I buy myself a moment.”

12 Friday

Spread kindness: send a postcard to an old friend or loved one.

13 Saturday

Assess your sleep schedule: are you getting enough rest? Here’s a meditation to help you wind down as you head to bed.

14 Sunday

Reflect: How did you feel this week? What were your highs and lows? The valleys of your life are just as important as the peaks.

15 Monday

Curiosity: What are you curious about this year? Write down some ideas to reference as time goes by.

16 Tuesday

Check your podcast app for a Meditative Story from CNN Hero of the Year and Veterinarian Dr. Kwane Stewart.

17 Wednesday

Self-kindness: Thank yourself for taking on each day.

18 Thursday

Ground: feel your feet on the ground or put your hands in some potting soil, feel the earth around you.

19 Friday

A Sense of Serenity: Sign up for our free series that aims to help you cultivate presence, find daily mindfulness, and reduce day-to-day stress.

20 Saturday

Call a friend or family member – they’ll be thrilled to hear from you.

21 Sunday

Reflect: Even if you’ve done one activity on this calendar or return every day, reflect on how your week went.

22 Monday

Take a moment to move your body. We love the short flows Yoga with Adriene shares.

23 Tuesday

Check your podcast app for a story from The Farewell director Lulu Wang.

24 Wednesday

Find creativity all around you: make art out of your immediate surroundings, whether that’s items from your desk or rocks from right outside. Post a picture and tag @meditativestory!

25 Thursday

Mark the season: what’s the weather like where you are? Consider your favorite season; what do you love most about it?

26 Friday

Travel without leaving home: check out these Meditative Stories translated into Spanish, French, and Mandarin. Or, do a short lesson on the Duolingo app!

27 Saturday

Savor: make a favorite recipe or treat yourself to a meal from a favorite local restaurant.

28 Sunday

Reflect: The month is almost over! What activities do you plan to take with you throughout the year? What do you look forward to in 2024?

29 Monday

Take a short walk outside. If the sun is out, make sure you get some natural vitamin D!

30 Tuesday

Check your podcast app for a new Meditative Story.

31 Wednesday

Tap into gratitude: what have you learned about yourself throughout this month? What have you found that makes you feel gratitude?

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