Lesson 1
Introduction And Breath Meditation
In today's lesson, we will dive into the first relaxation technique of breath focus. By focusing our attention on our breath, we cultivate mindfulness and re-energize our body and mind to tackle the rest of the day.
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Lesson 2
Body Scan For Relaxation
Today I will be guiding you through a brief body scan to promote relaxation and body awareness. The body scan will not only relax you, it will also bring renewed energy and focus to the rest of your day.
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Lesson 3
Gratitude Practice
Today we are going to cultivate gratitude which can boost your mood and energy, reduce stress and anxiety thanks to creating positive feelings and emotions, and even improve your sleep, relationship, and overall health!
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Lesson 4
Loving Kindness (Metta) Meditation
Today we are going to practice Metta or loving kindness which fosters compassion towards yourself and others by repeating positive statements for yourself, loved ones, someone neutral, and someone you feel negatively towards.
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Lesson 5
Focus And Clarity Meditation
Today, we’ll focus on an object for meditation. A candle is commonly used for this practice, so if you have one, feel free to pause and grab it. If not, choose another neutral or mildly positive object—avoid anything that triggers strong emotions. The goal is not the object itself, but to develop focus, sharpen your mind, and reduce distractions.
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Lesson 6
Breathing For Energy Boost
Today, we’ll practice box breathing, a simple technique that can re-energize your body and mind, especially during the midday slump. It helps manage stress, overwhelm, panic, and even hyperventilation, while also boosting focus and energy. We’ll breathe in for 4 counts, hold for 4, exhale for 4, and hold empty for 4.
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Lesson 7
Visualization For Rejuvenation
Today, we’ll practice visualization, a powerful technique that can be incredibly rejuvenating for both your mind and body. By focusing on positive, calming imagery, you can reset your energy, refresh your mental state, and overcome the midday slump. This practice helps you tap into the power of your imagination to restore balance, increase clarity, and boost your mood, leaving you feeling more centered and energized.
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Lesson 8
Walking Meditation
Today's meditation is a little different. A walking meditation is a simple practice where you focus on the act of walking, using each step as a point of mindfulness. It’s a great way to clear your mind, reduce stress, and reconnect with the present moment while gently moving your body.
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Lesson 9
Autogenic Relaxation
Today I'll share my favourite bedtime technique that can also be very effective midday to reset:
Autogenic training. This is a relaxation technique that focuses on using self-suggestions to create a sense of calm and well-being. It’s often used to manage anxiety and tension, and improve overall mental and physical health by encouraging the body’s natural relaxation response.
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Lesson 10
Wrap Up
In our last day, we will revisit the breath focus technique from day 1 as it is one of the simplest and most powerful meditation practices to help cultivate mindfulness, focus, and calm and to anchor your attention in the present moment.
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