Hey everyone and welcome to the last day of your 7x7 mindfulness challenge.
Our last lesson will introduce you to a one minute long practice for you to use just about anywhere and anytime to help bring more mindfulness into your work and your life.
So we'll teach you a little bit about today's technique and then go through our one minute practice together.
And you can always come back to this lesson anytime you want a refresher.
On day 6 you learned the technique of mudra.
Today we'll explore the technique of mantra to help set intentions for your practice,
For your day,
Or for anything else in your life that could use a little extra attention.
Mantra gives us a focal point for mindfulness that not only helps to deepen our practice,
But also provides benefits off the mat.
It's simply a word or a phrase that you focus your attention on throughout your mindfulness session.
By choosing a mantra that resonates with your feelings and your goals,
You can infuse this intention throughout your actions even after your mindfulness session is complete.
We'll start by settling in to get the most benefit from our short practice together.
So as always,
Take a second to get your body into a position where you can feel comfortable and safe and there are no major distractions.
You can do anything else to make you feel a little more comfortable,
Like taking off your glasses or grabbing a sweater.
And closing your eyes is always optional,
So if it's comfortable for you today you can let them close,
Or you can keep your eyes open and give them a break by letting your gaze just rest somewhere in front of you.
And finally,
Remind yourself that you're here to take the next minute to be mindful,
So give yourself permission to put any other items on your schedule aside just for 60 seconds.
And now we'll get into our mantra practice.
Today you'll have complete reign over the mantra that you choose.
So take a moment to sense a phrase or an intention or some kind of wish that's inspiring to you in your practice today.
It could be a benefit that you want to get out of your practice,
Or it could be an area you'd like to improve.
It could be some kind of wish for others or a message of encouragement of some kind.
One of my favorite mantras is,
You got this.
Try not to think too hard about coming up with some perfectly crafted message.
This is about just listening to your inner wisdom and acknowledging anything that it has to say to you today.
So just choose a few words that represent a concept that you want to bring closer to your awareness.
And then for the rest of our practice,
You can sit in quiet,
Repeating your mantra consciously in your mind.
If you find your mind starting to wander,
Remind yourself that that's all part of the practice and just bring your attention gently back to your word or your phrase.
So for the next 60 seconds,
Go ahead and let your focus be on your mantra,
Repeating it deliberately and gently in your mind.
And now slowly start to relax your attention away from your mantra and bring it back into the space around you.
You can let your eyes gently blink open if they were closed,
And then gently bring your gaze back into focus.
Take a second to thank yourself for devoting this minute to being mindful.
And then take one more second to notice how you feel now that the session and the challenge is complete.
Congratulations for finishing the 7x7 Mindfulness Challenge.
You made it!
If you enjoyed this challenge,
We really hope you'll share it with the people around you too so that they can bring more mindfulness into their lives.
We're so thrilled to have gone on this journey with you.
We really hope that what you've learned has provided value to you this week and will continue to be a great resource in the weeks to come.
