Lesson 1
Good Morning!
In Day 1 we acknowledge your commitment to change and to retraining your focus away from habits of busyness, distraction and overwhelm towards the things that really matter. During your first morning meditation, you will focus your awareness on the possibility of seeing yourself and your life in new and liberating ways. From here, anything is possible. Thought for the day - "Today, I am open to seeing things differently". Music - Excerpt from Song of Angels, Pablo Arellano.
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Lesson 2
Meet your travel companions - curiosity, compassion and humour
In Day 2 you learn about the importance of curiosity, compassion and humour in any personal growth endeavour. In your practice you will wake these parts of yourself, welcoming them into your focus, your meditation practice, and your life. By doing this, you are setting yourself up to succeed on this 30 day journey of focus and intention. Thought for the day- "Today I commit to being curious, compassionate and light hearted about myself and my life". Music - Excerpt from Floating Wisdom, Pablo Arellano
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Lesson 3
Sharp focus makes the ordinary interesting
In Day 3 we acknowledge that we are all connected by the shared experience of being ‘caught inside our heads’. We learn that whilst our brain is trying to protect us, a busy mind leads to stress, distraction, overwhelm and reactivity. In your practice, you will explore ways to bring your focus down from your busy thinking mind into your body and the present moment. Thought for the Day - "When my mind feels busy, I focus on my breath and my body". Music - Excerpt from Spirits of Peace, Pablo Arellano.
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Lesson 4
Tech Distraction
In day 4 we explore our daily habits of technology. We reflect on the idea that despite our intelligence, our screens have a huge impact on where our focus goes. In your practice, you will cast your awareness onto your unique tech habits with a sense of curiosity and openness. Thought for the Day: "Today I am curious about my daily tech habits." Music - Excerpt from Song of Angels, Pablo Arellano.
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Lesson 5
Technology and well-being
In Day 5 we will reflect on the potential physical, mental and psychological effects of technology. In your morning practice, you will see with fresh eyes the impact that technology is having on your focus, thoughts, actions and ultimately your life. From here you can ask yourself “Is this how I want to relate to technology moving forward?” Thought for the day: "Today I am curious about how technology impacts my physical, mental and psychological well-being." Music - Excerpt from Cloud Angels, Pablo Arellano.
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Lesson 6
Connecting with your body in new ways
In Day 6 you will learn to shift your focus from the perceived flaws and limitations of your body towards a greater sense of wonder and appreciation. In your practice, you will rest in the presence, gratitude and groundedness that emerges from feeling ‘at home’ in your body. Thought for the Day - "Today I connect with my body in new ways." Music - Excerpt from Song of Angels, Pablo Arellano.
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Lesson 7
Connecting with the intelligence of your body
In Day 7 we continue to strengthen our capacity to connect with our bodies in meaningful ways. In your practice, you will create a safe space where you are free to really connect with your body and its deep wisdom. Will you be brave enough to listen? Thought for the Day - "Today I am open to listening to the wisdom of my body." Music: Excerpt from Song of Angels, Pablo Arellano.
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Lesson 8
Welcoming Flow
In Day 8 you will reflect upon the idea and practice of flow, bringing into your awareness what gets in the way of flow and what strengthens it. During your morning practice you will cultivate your unique capacity to experience moments and flow, and set yourself up for a day where flow feels natural and easy. Thought for the Day - "Today I welcome moments of flow." Music: Excerpt from Into the Light, Pablo Arellano.
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Lesson 9
Strengthening your intention
Day 9 is an opportunity to reflect upon how you are going ‘pausing’ throughout your day and coming back to your anchor, (the thought of the day) and your intention to direct your focus towards the things that really matter to you. In your morning practice, you will strengthen your intention, and deepen your commitment to living with focus and direction each day. Thought for the Day - "Today I commit to coming back to the present moment and to my intention." Music - Excerpt from Cloud Angels, Pablo Arellano.
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Lesson 10
Stillness speaks
As Part 1 draws to a close, you will enjoy an opportunity to ‘let it all land’ within your mind, body and heart. In your morning practice, you will continue to strengthen your ability to focus and connect with yourself more deeply. Watch the ripple effects this new found awareness and intention has on your daily life. Thought for the Day - "Today I place my focus on the things that really matter." Music - Excerpt from Floating Wisdom, Pablo Arellano.
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Lesson 11
It’s safe to let down your guard
During Part Two the teaching and morning meditations will expand your awareness, allowing you to see yourself and your life in new and liberating ways. In today’s practice you will move your focus away from being ‘on alert’ towards an experience that ‘right here, right now, I am free from harm’.
Thought for the Day - "I remind myself that right here, right now, I am free from harm." Music - Excerpt from Oracle of the Heart, Pablo Arellano.
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Lesson 12
Do you need new glasses?
In Day 12 you will reflect on your own personal ‘I am not good enough’ stories and how these shape your thoughts, actions and ultimately your identity. In your morning practice, you will reflect on times you have acted with strength, courage and integrity. You will breathe these memories into your mind, body and heart so that they may guide you throughout your day and fill you with a sense of ‘enoughness’. Thought for the day - "Today, I notice the everyday acts of goodness I perform and I remember that I am enough." Music - Excerpt from Floating Wisdom, Pablo Arellano.
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Lesson 13
From comparison to compassion
In Day 13 we reflect on our own personal habits of comparison and the impact these have on our sense of wellbeing. In your practice today, you will experience what shifting from comparison to compassion feels like in your mind, body and heart. From here, you will feel ready to embrace your day with a sense of grounded confidence and self-worth. Thought for the Day - "Today I choose compassion over comparison." Music - Excerpt from Song of Angels, Pablo Arellano.
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Lesson 14
The pain of perfection
In Day 14 we reflect on our human tendency for perfectionism, its evolutionary roots, and the ways in which it actually limits our experiences. In today’s practice, you will shine a light of awareness onto the impact that your perfectionism is having on your self-worth, your level of achievement, satisfaction and ultimately, on your life. Thought for the Day - "Today, I let go of the need to be perfect and notice the freedom that follows." Music - Excerpt from Floating Wisdom, Pablo Arellano.
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Lesson 15
Just say ‘Yes’
In Day 15 we reflect on our human tendency to spend our days wishing things we different to how they actually are. In today’s practice, we rest our awareness on our own unique habits of resistance. From here, we dare to let the resistance go, and to rest in the possibility that we can say ‘yes’ to it all. We can say yes to every part of ourselves and our lives. Thought for the Day - "Today I say yes to every part of myself and my life." Music - Excerpt from Song of Angels, Pablo Arellano.
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Lesson 16
The gifts amidst the challenges
In Day 16 we continue to say ‘Yes’ to life, to the joys and to the challenges, to the parts we wanted and the parts that caught us by surprise. In our practice together we open up to seeing that even our challenges offer us gifts. We explore the possibility that our challenges may allow us to understand ourselves in new ways, increase our sense of resilience and strengthen our relationships. Thought for the Day - "Today I see that every challenge has a gift." Music - Excerpt from Journey Within, Pablo Arellano.
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Lesson 17
The power of knowing your values
In Day 17 we discuss the power of identifying your values in order to live a purposeful and meaningful life. In your practice you have the opportunity to get quiet, and allow your deep values to rise into the well of your awareness. From here, you are free to take wise and skilful action each day towards these values. Thought for the Day - "Today, I connect with my values." Music - Excerpt from Cloud of Angels, Pablo Arellano.
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Lesson 18
Breathing life into your values
In Day 18 we explore how with focus and intention, we can transform our values into actions and from here, they can grow into a deep and enduring part of who we are. In your morning practice, you will strengthen your values and commit to bringing these to life throughout your day. This is both exciting and liberating. Thought for the Day - "Today, I commit to bringing my values to life." Music - Excerpt from Song of Angels, Pablo Arellano"
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Lesson 19
The wisdom is in the aerial view
In Day 19 we take an aerial view of our lives, noticing with greater perspective those parts of our lives that fill us with joy, contentment and meaning and also those parts of our lives that limit us. You will experience the wisdom that comes from getting some distance between yourself, your stories, judgements and limiting beliefs. From here, you will commit to taking wise action from this place of new awareness and understanding. Thought for the day - "Today, I commit to seeing the bigger picture." Music - Excerpt from Cloud of Angels, Pablo Arellano.
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Lesson 20
Confidence rises in stillness
Today we celebrate twenty days of morning meditation, focus and intention. We acknowledge twenty moments where you have been brave enough to swim against the tide of busyness and distraction, against the subtle pull of needing to be more, to have more. In your practice, you will connect with the quiet confidence and determination that lives below the busyness and the external noise. As you rest in the company of your naturally confident self, you realise anything is possible.
Today - "When I connect to my own wisdom, I feel confident."Music - Excerpt from Spirits of Peace, Pablo Arellano.
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Lesson 21
Challenging the 'heart myths'
During Part 3 the teaching and morning meditation will allow you to cultivate a greater sense of connection with the people in your life and the world in which you live. You will learn that feeling connected calms your mind, relaxes your body, opens your heart and increases your overall sense of wellbeing and resilience. Today’s teaching challenges the myths around connecting with our hearts. Today’s practice allows you to connect with your heart in whatever way feels natural and easy for you. Thought for the day - "Today, I am open to noticing my heart in ways that feel natural and easy." Music - Excerpt from Spirits of Peace, Pablo Arellano.
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Lesson 22
Waking our hearts from the trance of busyness
In Day 22 we reflect on how the nature of modern day life, the habitualised busyness, distraction and overwhelm result in a disconnection from our hearts. We learn that our relationships are strengthened through our capacity to connect with the wisdom of our hearts. In your practice you will continue to be curious about the experience of connecting to your heart and also to receiving its wisdom. Thought for the day - "Today, I am open to hearing the wisdom of my heart." Music - Excerpt from Journey Within, Pablo Arellano.
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Lesson 23
Feeling cared about
In Day 23 we learn about the powerful practice of feeling cared about. We learn that far from being a sign of weakness or neediness, cultivating a sense of feeling cared about is a skilful move as it reduces stress, calms our mind and motivates us towards wise action in our daily lives. In your practice you will rest in a felt sense of being cared about. From here, you will witness the steady strengthening of your relationships. Thought for the day - "Today I seek out moments to feel cared about." Music - Excerpt from Cloud of Angels, Pablo Arellano.
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Lesson 24
Seeing the good in others
In Day 24 we reflect on our habits of being ‘on alert’ for the next mistake a loved one will make, for the next time we will be let down or disappointed. We learn about the importance of redirecting our focus away from people’s limitations towards their innate goodness. In today’s practice, you will enjoy an opportunity to remember the basic goodness in those around you, even the people who drive you crazy! Thought for the Day: "Today I see the good in others." Music - Excerpt from Cloud of Angels, Pablo Arellano.
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Lesson 25
Sending well-wishes
In Day 25 we learn to flex our muscles of the heart in new ways. In your practice you will send a series of well wishes to people in your life and witness the impact this has on your own sense of presence, calm and wellbeing. Thought for the Day - "Today, I pause and send well-wishes." Music - Excerpt from Journey Within, Pablo Arellano.
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Lesson 26
Everyday spirituality
In Day 26 we explore the power of believing that we are all in this one precious life together, trying our best each day. We learn that everyday spirituality includes seeing ourselves in others and believing in our shared human experience. In today’s practice, you will invite in this shared sense of connection and notice the ripple effects it has in your inner and outer worlds. Thought for the day - "Today I am brave enough to see that we are all connected." Music - Excerpt from Spirits of Peace, Pablo Arellano.
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Lesson 27
Changing the dance
In Day 27 we reflect on the importance of our relationships. We acknowledge that our relationships bring us joy and pain, laughter and tears and that ultimately, they teach us about ourselves. We acknowledge that each relationship we have is like a dance and that we are in fact, free to change our moves at anytime. In today’s practice, you will learn to change the dance in your relationships and to ensure that your new moves are guided by curiosity, compassion and wellbeing for all. Thought for the day - "Today I have the courage to choose a different move." Music - Excerpt from Song of Angels, Pablo Arellano.
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Lesson 28
Unlocking the hidden power of receiving
In Day 28 we challenge the notion that receiving is related to taking, to feeling weak or disempowered. We explore the idea that actually, learning to receive has the power to unlock our potential to live with flow, surrender, grace and acceptance. When we receive, we let go of control and fear which ultimately, are the root of much of our suffering. In today’s practice, you will settle into the felt sense of receiving from others, and from the world in which you live. Thought for the day - "It feels good to receive." Music - Excerpt from Oracle of the Heart, Pablo Arellano.
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Lesson 29
The vibration of peace
As this course draws to a close, you are ready to explore the idea of peace. Peace for you, peace for those you love, peace for the world in which you live. In this morning’s practice, you will invite the vibration of peace into your mind, body and heart. You will rest in the felt sense of inner peace and cultivate your capacity to send peace out into the world. You will learn that when you are peaceful, the world feels peaceful. It is this interconnectedness that reminds us of the power of our awareness, focus and intention to shape our lives in wholesome and positive ways. Thought for the day - "When there is peace in my inner world, there is peace in my external world." Music - Excerpt from Spirits of Peace, Pablo Arellano.
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Lesson 30
Get clear on what is important to me
In our final day together you will celebrate all that you have learnt and all that you have become. You will commit to continuing this journey of focus and intention by getting clear on where you want to be radical. You will plant your final intention deep into your mind, body and heart so that it may guide you in the days, months and years to come. Thought for the day - "The journey is the destination." Music - Excerpt from Floating Wisdom, Pablo Arellano.
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