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