Lektion 1
Wake Up With Gratitude
In this session, we’ll learn how to be grateful each moment of our waking hours. We will start
savouring the first moments of our day consciously, to set ourselves up with positivity and a sense of appreciation. We will understand why gratefulness is important to balance the negativity bias we have as humans and how gratitude supports us creating a positive outlook. The practical component of this exercise starts at 8:56.
Lektion 2
Wake Up Your Confidence
In this session, we will learn how to build a sense of achievement by accomplishing small tasks
early on to boost our confidence, sometimes called the ‘competence confidence loop’. We’ll
understand the importance of bringing mindful awareness to tasks and savouring our accomplishments —no matter how small they may seem. Identifying small wins will get us ready bigger accomplishments.
Lektion 3
Wake Up Your Body With Mindful Movement
In this session, we will learn why our bodies often feel stiff in the morning and how we can get our physical energy going. We will use ten simple and free-flowing exercises to help us relax muscular tension, free the joints, raise the heart rate and get oxygen and feel-good endorphins flowing around our bodies. Synchronising body and breath like this helps us feel grounded, alive and ready to go! Note: This session is mostly practical.
Lektion 4
Wake Up Your Mind With Mindfulness Of Breath
In this session, we will learn how mindfulness practice allows us to feel calm and improve our attention, emotional intelligence, productivity and resilience. Together, we’ll practise using simple breathing techniques and how to let go of thinking so we can de-stress and focus on the present.
Lektion 5
Wake Up Your Intention
In this session, we will learn how to set our own agenda for success by prioritising our goals and
using the power of visualisation to create the perfect day. We will identify the top three goals for our day and learn how to generate positive emotions such as joy, passion and vibrancy to boost our levels of energy and clarity.
Lektion 6
Wake Up Your Resilience – Facing Challenges With Self-Compassion
In this session, we’ll learn how cultivating self-compassion increases resilience, coping skills
and motivation. We’ll build our inner resources by cultivating feelings of safety and contentment, and becoming our own best ally, developing phrases of self-talk to coach us through any challenge.
Lektion 7
Wake Up Your Inspiration
In this session, we will learn how to bring more inspiration into our lives. We will discuss different strategies that will support us come alive and be inspired. We’ll ignite our purpose and start living with a passionate heart.
Lektion 8
Wake Up Your Voice & Speak Confidently
In this session, we’ll use vocal warm-up techniques to build our confidence and speak our truth. We’ll learn ten simple exercises we can do in the shower in the morning to help us project our voice, make our speech clear, and our voices more musical and interesting to listen to. When we feel confident to speak our truth, our feelings are more likely to be heard by others. The exercise start at 4:26. The speech exercises mentioned in this session are as follows: MAR NAR LAR, MAY NAY LAY, MEE NEE LEE, MAY NAY LAY, MAR NAR LAR, MOR NOR LOR, MOO NOO LOO, MOR NOR LOR.
Lektion 9
Wake Up Your Senses With Mindful Eating
In this session, we will learn to cultivate present moment awareness by using our senses of taste, touch, smell, sight and sound. We’ll explore the difference between emotional and nutritional eating by preparing and enjoying a healthy breakfast with appreciation, that will enhance our physical energy to be at our best. We will also bring gratitude for everything we are given by the contribution of others.
Lektion 10
Enjoy Your Day
In this session, we will review our experience, reflecting on what’s worked well and what we’d
like to continue. We will design our own morning routine, based on what’s worked well for us
over the last ten days. We’ll acknowledge and celebrate our efforts for our own health and
wellbeing.
