Les 1
What is Mindfulness? The Meaning, Philosophy & Science
On Day 1 we explore more about the meaning, philosophy & science behing Mindfulness. This ancient philosophy and practice means being fully in this present moment - letting go of overthinking, worrying about the past or the future. Learn how science also shows this effect in our brain & how practicing Mindfulness benefits you. Get started on this path of personal growth, as we become more aware and make conscious choices in our lives, instead of living in automatic pilot.
Les 2
The Power Of Your Breath
Your breath is a gateway into this present moment. By focusing on our breath, we shift our focus fully back into the here & now. Our breath is also a natural cleansing process, inhaling what we need & exhaling what we no longer need. Whenever you want to shift out of overthinking, anxiety, stress, or you want to fully focus & become aware: use your breath as your anchor point to guide you into Mindfulness.
Les 3
Your Inner World Of Thoughts
Learn how to handle overthinking, negative thoughts, anxiety about the future or ruminating over the past. Today we are practicing a labelling meditation, in which you will learn how to deal with your thoughts, the pleasant and less pleasant ones. Overcome repetitive thoughts or fears that wander around in your mind, learn how to challenge them & process them.
Les 4
Grounding Through Your Senses
Today we are grounding ourselves into this present moment by using our senses. Your senses are what leads your attention - learn a very powerful technique to become present in any situation, any where, any time. This is also called the 5-4-3-2-1 technique. By really focusing on what we can see, feel, hear, taste and smell, we are putting our full focus & attention in this moment. Focus better at work, be present with the person in front of you, and be less anxious and overwhelmed.
Les 5
Navigating Your Emotional Waters
On Day 5, we are exploring our rich inner world of emotions. Learn this powerful technique to soothe your nerves and process your emotions. Practice the Inner Weather meditation together, create space for what you're holding in your body and investigate it. Our emotions are often here to tell us something, what can you learn from it? Send it love and kindness to fill yourself up with love & soothing.
Les 6
Relaxing Bodyscan
In Day 6, we explore a powerful Bodyscan meditation. This type of meditation not only calms your mind and relaxes your body, it also helps to strengthen your ability to self-regulate, plan, logical thinking, and become more self-aware. It soothes body aches and pain as it allows you to become aware of them and accept them. Relax, sit back and enjoy this soothing Bodyscan.
Les 7
Balancing Your Nervous System Through Breathing
Today, we are practicing a breathing technique that will activate your body's rest-and-digest state. Through breathing consciously, following the 4-7-8- breathing method, we are activating our vagus nerve. This nerve stands or our body-mind connection and activates our parasympathetic nervous system which stands for relaxation.
Les 8
Spreading The Loving Kindness
On Day 8, we discover another fact on Mindfulness: Loving Kindness. This type of meditation increases positive emotions such as compassion, joy, fulfilment, appreciation and kindness. Wish others in your life well, expand your loving kindness to the whole world and end the practice with a beautiful dosis of self-love.
Les 9
An Attitude Of Gratitude
On Day 9, we explore the power of gratitude. Gratitude boosts your happiness and allows you to reflect on all the beautiful things in your life. Due to our negativity bias, we often focus on what is going wrong or missing in our lives. Change your focus by practicing this gratitude meditation. When we are thankful, we train our brain to be more positive, optimistic, and happier. Also, when you feel grateful, studies show it cannot co-exist with another (negative) feeling. It's only gratitude.
Les 10
Living A Mindful Life
In Day 10, we are bringing it all together. Learn how to start living a mindful life. You have now built your own Mindfulness toolkit, the next step is weaving it into your daily life. Today, I will give you tips and guide you on starting to life a more mindful life for increased mental health, happiness, focus, and peace. We will explore the S.T.O.P. and H.A.L.T. mindful check ins and performing chores and daily routines mindfully.
