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21 Day Mindfulness, Meditation and Self-Awareness CHALLENGE
The Power of Mindfulness
Cultivating Mindfulness and Self-Awareness (7:35)
Jump Right In! The 2-Minute Bell Exercise
Use Mindfulness to Change Emotions in 90 Seconds (2:54)
Mindfulness and Meditation (and 7 Common Myths) (7:14)
How to Take the 21 Day Challenge (and COURSE DOCUMENTS) (4:53)
The 3 Core Skills of Mindfulness (5:07)
3 Types of Meditations (4:31)
WEEK 1: Mindful Awareness of the Present Moment
DAY 1: Present Moment Awareness (10:02)
The Mini-Mindfulness Exercise (1:52)
3 Minute Breathing Space (2:03)
2 Minute Bell Exercise (BELL ONLY) (2:32)
Simple Mindfulness Meditation (2:18)
Square Breathing (1:35)
DAY 2: Shifting from the Thinking Mind to the Sensing Mind (5:16)
The 5 Senses Mindfulness Exercise (3:19)
Mindful Seeing Exercise (2:29)
MEDITATION: Candle Meditation (13:00)
DAY 3: Body Awareness (4:24)
MEDITATION: Progressive Relaxation (15:02)
DAY 4: Mindful Eating (3:11)
Mindful Curiosity (While Eating) (2:47)
DAY 5: Mindful Listening (3:19)
MEDITATION: Music Meditation (3:57)
DAY 6: Mindfulness Walking (3:32)
DAY 7: Mindfulness Driving (4:02)
WEEK 2: Awareness of Thoughts and Emotions
DAY 8: The Psychology of the Monkey Mind (6:09)
Mindfulness of Thoughts (and How They Create Emotions) (9:16)
Observing Your Train of Thought (7:19)
DAY 9: Sifting Thoughts into Boxes Exercise (2:23)
Urge Management (Urge Surfing) Activity (4:44)
DAY 10: Awareness of Self-Talk, Part 1 (4:44)
Awareness of Self-Talk, Part 2 (10:12)
DAY 11: Developing Emotional Awareness (2:48)
RAIN Technique for Accepting Emotions (5:21)
DAY 12: Mindfulness for Anger (and Other Negative Emotions) (8:08)
Willing Hands Exercise (2:54)
DAY 13: Intentionally Creating Desired Emotions (12:36)
The Half-Smile Technique (4:34)
The Power of Gratitude (2:56)
MEDITATION: Gratitude Meditation (9:07)
DAY 14: Surrender, Acceptance, and Letting Go (6:21)
MEDITATION: Release/Surrender Meditation (12:16)
WEEK 3: Awareness of Self and with Others
DAY 15: Everything We Experience is Internal (6:59)
MEDITATION: Self-Inquiry Meditation (8:53)
DAY 16: Self-Compassion Exercise (2:55)
MEDITATION: The Mindfulness Mountain (5:22)
DAY 17: The Importance of Choosing Inputs (6:59)
DAY 18: Being Present with Others (11:58)
Mindfulness Arrivals (3:52)
DAY 19: Random Acts of Kindness (3:47)
MEDITATION: Loving Kindness Meditation (11:18)
DAY 20: Developing a Mindfulness Routine (6:21)
Mindfulness Morning Routine (8:59)
Mindfulness Bedtime Routine (7:26)
DAY 21: Creating a Formal Meditation Practice (9:27)
Conclusion and What's Next
Congratulations and Next Steps (1:41)
Mindfulness of Thoughts (and How They Create Emotions)
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