Lesson 1
Getting To Know Yourself
Getting to know yourself, how many times a day are you aware of your breath?
Today our keyword is noticing - noticing your breath throughout the day, whether you are talking to someone or working, or playing with your children. It’s important to connect to your breath several times a day as you are doing things. It helps you stay in the moment and feel relaxed in your day-to-day activities. This takes some practice, but anyone can do it!
So as you are listening to this course, notice your breath for a moment. Take a deep breath in and out. Notice the air coming in through your nose and all the way out. If you can close your eyes right now, do so. Just be still and notice your breath for one minute. Now, slowly open your eyes and feel rejuvenated. The mindfulness journey starts with the intention to feel more peaceful and making that your focus every day.
I recommend to do this lesson every day for a week, and then move on to the next.
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Lesson 2
Integrating Mindfulness As A Practice
Now that you notice your breath you can start to integrate some mindfulness exercises. Today I will share some stories with you that talk about mindfulness as a practice and introduce some different breathing exercises.
It's recommended to do this lesson every day for one week.
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Lesson 3
Be Kind To Yourself
With all these changes you are making by integrating mindfulness into your daily schedule, you will start to notice thoughts in your mind, and they might not always be positive. So remember to be kind to yourself. All is well. Just do your best.
What were your results after seven days of integrating your daily cup of peacefulness? Do you notice how amazing it feels when you just move your focus to your breath. Remember to not be hard on yourself if you’ve only noticed your breath once or twice a day. We’re only in week 3. We’ve got a lot more to go!
At least you’re doing a course and you chose to want more peace in your life. Everything will happen at the right time for you. Realize that the more you practice, the more peace comes into your life. This inner world that we’re creating with our breath is yours to create. So have fun with it! Just do your best and keep the practice of focusing on your breath going.
I recommend to do this lesson every day for a week, and then move on to the next.
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Lesson 4
Meditating
Today we are going to increase our meditation time. Mediation leads to awareness, so the longer you meditate the more aware you become of yourself and your surroundings. This is key to living mindfully, so have fun meditating and enjoy your cup of daily peacefulness.
In this lesson I've included more breathing meditations that you can practice.
I recommend to do this lesson every day for a week and then move on to the next.
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Lesson 5
Integrating Mindfulness Into Your Day-To-Day Activities Part 1
Now that you are becoming an expert at meditating daily we are going to weave mindfulness into our day-to-day activities. For example, wouldn’t it be amazing to feel peaceful when cleaning the dishes, cooking, drinking your tea, folding your clothes, standing in line at the grocery store, and others. These mundane activities we have to do daily can be magically transformed into peaceful moments when we learn to be in the moment with our activities. As a mom who's always on the go, this way of living in the moment has been a lifesaver. I am going to share my mindfulness stories with you, so you too can learn to integrate peace into every activity of the day.
I recommend to do this lesson every day for a week, and then move on to the next.
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Lesson 6
Integrating Mindfulness Into Your Day-To-Day Activities Part 2
Today I wanted to share some more examples of how to integrate mindfulness into your day-to-day activities. I love eating yummy foods such as cinnamon buns and chocolate, so please enjoy these stories about mindfully eating.
I recommend to do this lesson every day for a week and then move on to the next.
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Lesson 7
Gratitude
Today we are going to talk about gratefulness. Being thankful for the things in your life is super important to get your happiness factor to the max. We all want to be happy and healthy! So when you integrate mindfulness into your day-to-day activities and routines, it’s almost as if your cup of peacefulness overflows with gratitude. I realized that no matter what I write about; whether it’s brushing your teeth mindfully or getting gas mindfully, in all of my adventures I feel grateful in the end.
I recommend to do this lesson every day for a week, and then move on to the next.
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Lesson 8
Connecting With Nature
One of the ways to be mindful is connecting with nature. I know when my life gets super stressful and I don’t know how to handle it I just have to get out and go for a walk in the park. If you don’t live near a park, even connecting to a flower in a pot or a tree in the street helps you decompress and feel all the stress fall off you. Here are some stories about connecting with nature.
I recommend to do this lesson every day for a week and then move on to the next.
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Lesson 9
Happiness
What makes you happy? Think about the things that make you happy. If you’re having a hard day, then double down on happiness. How? Breathe, think of some things you are thankful for and notice the feeling within. Next, take some action and fulfill your happiness by doing what you love. Usually it’s the simple things in life: a hug from a friend or your child, doing something creative like drawing, painting or cooking, cleaning up and organizing, or just being in nature and lastly exercising. Do something nice for yourself.
I recommend to do this lesson every day for a week, and then move on to the next.
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Lesson 10
In A Nutshell
To put it all in a nutshell: everyday we’re going to have things to do, whether it’s working or cooking; cleaning or taking care of our children; packing our bags to travel or standing in line. Instead of looking at these tasks as a burden, I hope you now look at these tasks as a time to breathe and connect with yourself. Let the peaceful energy enter your life one breath at a time, so that you really are drinking a daily cup of peacefulness. Practice, practice, practice.
I hope you enjoyed this course and that life is looking a lot more peaceful these days.
I recommend to do this lesson every day for a week, and then move on to the next.
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Lesson 11
Bonus Day: What To Do When Life Is Upsetting
What do you do on a day when you feel life is upsetting?
You want to stay in your pj’s all day, sit in front of the tv and do nothing but eat ice cream with popcorn and chocolate all day long. Ever felt like that? I have. Here’s a story that happened to me and how I used mindfulness to move back into my peaceful, centered self.
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