Welcome to this 10-day mindfulness course! It was designed to help you incorporate the practices of mindfulness into your day-to-day activities.
For mindfulness to have an impact in your daily life, you don’t need to practice for long periods of time in a particular pose. This program was designed to show you just how easy it is to be mindful wherever you are – whether you're at work, waiting in line, or under a pile of laundry!
In our time together, you’ll deepen your practice through visualization, walking, standing, eating, and hearing meditations, to name just a few.
Two versions of every meditation:
- One in which I accompany you on your 10-day journey, setting context and letting you know what to expect with introductions and outros
- Another version that is just the guided mediation, for your practice anytime after you've completed the program
Lesson 1 - STOP
Today’s session shows you that the practice itself doesn’t need to be complicated; mindfulness can be done at any moment of any day. In this meditation, you’ll learn how valuable it is to turn inwards for just a few moments, using your senses to ground yourself to become more aware of the present moment.
Lesson 2 - Intention
In this session, you’ll set an intention at the beginning of your day. You’ll use visualization to help map out how you want to live in line with your values. This meditation will guide you into choosing a quality you want to cultivate and see more of throughout your day.
Lesson 3 - Standing
In today’s session, you learn how to turn your ‘in-between’ and seemingly mundane moments of waiting to become moments of awareness by connecting to yourself and to the environment around you.
Lesson 4 - Walking
In today’s session, you will explore what it feels like to be taking a step in the present moment, instead of thinking about the past, future, or fantasy when you’re walking. You’ll discover how the sensations of walking, such as your feet touching the ground or your legs moving through space, can serve as an everyday tool that pulls you away from your busy mind and helps you anchor in the now.
Lesson 5 - Hearing
In this session, you will explore hearing meditation. Hearing is an extraordinary capacity used all day long but it is often taken for granted. You will use sounds as an object of focus and create the space to allow yourself to simply hear. You’ll also practice observing any reactions you have to a particular sound, whether pleasant or unpleasant.
Lesson 6 - Eating
Being mindful while eating allows you to easily integrate mindfulness into your day. This allows you to never be too far from your practice – even if you don't have the time or space to practice regularly for extended periods of time. With today’s session, you can begin to see that there are countless opportunities throughout the day in which you can be mindful.
Lesson 7 - Technology
In this session, you will discover how to interact with your cell phone in a mindful way. You will explore physical sensations that may occur while reaching for your phone and interacting with its content, showing you that when done with awareness, everything can be included in our mindfulness practice.
Lesson 8 - Emotions
Today’s session invites you to take your mindfulness practice to a more subtle realm - your emotions. You are so rarely able to control the things that happen to or around you, but you can decide how you act or react to any situation. You will be guided to recognize and be curious about your emotions as a way to get more in tune with your inner world.
Lesson 9 - Thoughts
Today’s session brings to light that thoughts are a lot less powerful than you might think. Thoughts come and go, and instead of engaging with them, you will learn how to acknowledge that you are simply thinking. With practice, you will begin to see that thoughts are like clouds in the sky, just passing through your mind.
Lesson 10 - Late Afternoon Practice
In your final session of this series, you’re invited to visualize your day up until now, working your way back to the morning, and then visualize the remainder of your day as a way to bring mindfulness to how you’d like to be in your interactions.
DOWNLOAD SAMPLE MEDITATION HERE