Lektion 1
Accepting The Challenge
Making a commitment to embrace the power of now is a choice we have in every moment. This lesson will help you understand the basic teachings of mindfulness and how science is now confirming what people have known for years. Are you ready to take on this challenge? To practice mindful activities and explore the simplicity of presence? More will be explained very soon…
Meditation: A journey through the senses
Challenge: Repeat meditation without the guidance
Lektion 2
The Anchoring Breath
Only one conscious breath is needed to bring us back into the present moment. In this lesson, we will learn how to use the breath as an “anchor” for the present moment, to help us ground and detach from stressful situations. We will meditate using the journey of the breath, feeling deeply into how the air moves through the body.
Meditation: Following the journey of the breath
Challenge: Dedicate the first and last minute of the day to take a few conscious deep breaths
Lektion 3
Heart Coherence & Digestive Relaxation
Connecting with our inner body’s automatic functions is very helpful. Although little awareness is given to how we can consciously help the autonomous body. It is actually a symbiotic relationship. We will learn how to become present, become grateful, and relax the internal body through a breathing meditation.
Meditation: Inner body check-In, heart coherence, and belly relaxation
Challenge: Add checking heart rate into a conscious breathing routine
Lektion 4
Skin Touch & Feel
The skin being the largest organ of the body, with the ability to be a powerful sense to cultivate greater awareness. It has many different aspects, how often do we enjoy this feeling in daily life? And what are the different sensations the skin can provide us? We will close our eyes and truly inhabit our own skin.
Meditation: How does it feel, awareness of touch, temperature, wind, and gravity
Challenge: In-joying the washing up
Lektion 5
Hearing Sensitivity
The challenge of living in a noisy world is real. How often do we let an “unpleasant” noise ruin our day or put us in a bad mood? We will discuss the theory of duality and understand how we can apply these teachings to our life. We end with a sound journey meditation exploring how sensitive our hearing can be.
Meditation: Sound Journey - Concentrating & Fully Listening
Challenge: Opening up to “disliked” noises, repeat the affirmation: “I Don’t Mind”
Lektion 6
Smelling Rituals
The smell is a direct sense that can bring you quickly into the present moment. Not surprisingly, a nice deep breath is also needed to fully enjoy a nice smell. In this lesson, we will discuss how to create a daily habit that helps us live in the present moment. You will be asked to explore two scents of your choosing, one relaxing and one invigorating.
Meditation: Different smell, different sensation
Challenge: Choosing a morning smell ritual using essential oils, soap, perfumes, or candles
Lektion 7
Fully Tasting
The importance of mindful eating cannot be highlighted enough. This lesson discusses chewing our food thoroughly, which not only helps digestion but allows us to taste our food fully. Bringing gratefulness into our eating ritual also has amazing benefits. To finish the lesson, we will adventure through the digestive system and observe how important our breath is.
Meditation: Digestive feeling, the wonderful gut, and how breath helps digestion
Challenge: Find a mindful bell to bring grateful presence into food
Lektion 8
Seeing Without Labels - A Mindful Walk
Is it our eyes that allow the mind to judge? Is it possible to see without labeling our environment? In this lesson, we will continue learning about non-dualistic ways of being, bringing awareness to how our minds like to name things. Time to get out of the house!
Meditation: You will be asked to meditate as you walk, bringing radiant presence to your environment
Challenge: Dedicate a part of your daily journey to mindful walking
Lektion 9
Accessing Our Deep Intuition
Many talk about following our intuition, but is it so simple? In this lesson, we will discuss how the mind can block our intuition and how we can clear our thinking to access this deeper intuition. In the exercise, we will find what questions would like to be asked and answered, all coming from the deep wisdom within.
Meditation: Quietening into stillness, Finding a deep question and answer
Challenge: Meditate on a problem and journal the answer
Lektion 10
Whole Body Awareness
Our body has an amazing ability to feel more than one thing at once. Like a Zen Buddhist monk, we can train our minds to sense more than one thing at a time. In this lesson, we will discuss open field awareness and practice opening all of our senses to the world around us.
Meditation: Open Field Awareness - Finding a place of stillness, Open to all senses
Challenge: Practice open field awareness in nature
Lektion 11
Committing To Mindful Living
Congratulations, you made it to the last day! How have you found the experience? We are all unique and finding a way to live more mindfully which feels right for you, is the most important part of this process.
In this lesson, we will recap some important teaching points and discuss how we can embrace a more mindful life. To conclude, we will journey through one last visualization to help solidify your newly learned habits.
Meditation: Visualizing yourself through a mindful day and embodying affirmations
Challenge: Write in your diary your commitments to being more present via daily tasks and reminders
