The 28-Day Mindfulness Challenge

Every day for the next 28 days, you'll practice some of the world's best tools and practices to build your mindfulness habit.  

Day 1 begins your first challenge: a short and sweet guided meditation to start or end your day with mindful clarity. 

You will also receive:
- a downloadable mindfulness worksheet  
- integrated practice instructions
- reflection questions 

*Important: Schedule 15 minutes in your calendar each day for this. If you don't, you may miss out on some amazing practices that are designed to help you feel refreshed, recharged, and revitalized. 

Each day builds on itself, so keep up! You get out of it what you put in.  

Mindfulness (non-judgmental moment-to-moment awareness) is at the core of well-being, so the more you practice it, the better off you'll be.

Just ask your family. 

I’d also like to congratulate you on your decision to enhance your personal and professional growth through mindfulness. Try to keep in mind that this is something you are doing for yourself and your well-being, so it’s important for you to put in the effort and make a commitment to schedule formal times to practice these exercises just as you would other important appointments.

Believe me, I know that sometimes it is easier said than done. It's not uncommon to lose enthusiasm and dedication to a new practice when obstacles arise and daily tasks begin to get in the way.

As you continue on, it’s important for you to figure out what is working and what’s not so that you can adjust your practice, as needed.

So, are you ready?

28 Lessons

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Introduction To Mindfulness

This course provides an in-depth introduction to the foundations of mindfulness meditation practice, in an easy-to-follow, 14-day training guide.

With the power of mindfulness meditation, you will learn how to manage your stress and anxiety, and cultivate more joy, happiness, and gratitude!

This course focuses specifically on the practical implementation of mindfulness meditation, rather than just a conceptual understanding. Whether you're a beginner just starting out, or already an advanced practitioner, if you're a interested in building a strong foundation of HOW to practice mindfulness meditation, using an approach that is based on science and reason, then this is the course for you!

The instructions and lectures in this course are clear, concise, and easy to understand, allowing you to master the basics of meditation without having to learn any spiritual jargon, travel to any foreign countries, or even leave the comfort of your own home. In just 2 weeks, you will be able to master the basics of mindfulness, and you will have begun building the foundation of a daily habit that sticks! This science based training in mindfulness practice will help take you from complete beginner, to experienced meditation practitioner in no time at all!

Upon completion of the course, you will be able to:

  • Confidently practice mindfulness in any situation.
  • Master the key concepts and practices of mindfulness meditation.
  • Identify and overcome the 5 most common obstacles in meditation.
  • Release stress and anxiety from the body using the mindful body-scan technique.
  • Feel more at peace, even in high stress situations.
  • Easily sit in meditation for long periods without feeling anxiety or restlessness.
  • Feel connected to the present moment more frequently throughout the day.
  • Have an increased sense of self-worth and self-confidence.
  • Finish meditation sessions feeling more calm and relaxed.
  • Bounce back from anxiety attacks and emotional difficulties more quickly than before.
  • Develop a consistent meditation habit that feels joyful and is sustainable.

 

Course Contents and Overview:

This course begins with the essential mindfulness meditation techniques, such as mindful breathing, mindful body awareness, and mindful listening, and then moves on to slightly more advanced techniques such as mindfulness of thoughts and emotions.

The second half of the course goes into how to identify and overcome some of the most common obstacles you will face in mindfulness meditation practice, such as distraction, restlessness, self doubt, and judgement.

Finally, the course ends with a loving-kindness practice, designed to help you learn the practice of cultivating loving-kindness for yourself and others, an integral aspect of any well-rounded mindfulness meditation practice.

Cultivating the SKILL and SCIENCE of mindfulness:

Throughout the course there are guided mindfulness meditations at each step of the way. Rather than merely approaching mindfulness as an intellectual concept, this course gives you first-hand experience in order to tap directly into the state of mindful awareness, so you will be actively cultivating the skills of mindfulness as the course progresses. Each step of the way, you will be reducing stress and anxiety, and cultivating more happiness, gratitude, and contentment – all you need to do is follow along with the guided meditations!

In meditation, and particularly with mindfulness, an experiential understanding is much more important than a conceptual one, which is why this course focuses on the practical foundations. All of the lessons are based on a science of the mind, so there is no need to adopt a new belief system, take on any gurus, or learn how to chant things you don't understand. Mindfulness is much more of a science, or direct investigation, of the mind, than a belief system. By the end of the course, you will have the tools for investigating your own mind on a daily basis, which will allow you to let go of negative habits of the mind like stress, anxiety, and anger, and instead live with more joy, gratitude, and happiness!

30 Lessons

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Living With Gratitude

Teachings in gratitude to deepen your understanding of this important life perspective, and meditations to easily integrate into your routine.

What Will I Learn?

  • The nature of gratitude as an important attribute to develop as part of one’s perspective and approach to living.
  • How gratitude is a parent virtue to the other virtues of kindness, generosity, compassion and forgiveness.
  • The wisdom on gratitude from ancient and contemporary thinkers.
  • Research on the benefits of gratitude and structured guidance for the cultivation of your gratitude practice.
  • Develop a meditation practice that is enjoyable and sustainable.

25 Lessons

Intermediate

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The Mindfulness Program Born At Google

How do the best leaders manage change, stay resilient, and inspire growth?

Developed at Google by leading experts in neuroscience, business, and psychology, the Search Inside Yourself program teaches you the practical mindful leadership and emotional intelligence tools to bring out your best.

What began as a mindful leadership initiative within Google has spread to over 30 countries and 100 cities around the world.

Our training has been proven to: reduce stress, improve focus, raise peak performance, and improve interpersonal relationships.

To learn more or bring Search Inside Yourself to your company, visit: SIYLI.org

8 Lessons

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The Buddha's 4 Foundations of Mindfulness

The basic premise of mindfulness is simple. The body does many things without our awareness. When germs invade, our white blood cells attack the invaders without our knowledge. However, we can train ourselves to become aware of the things we do consciously with the body, such as walking, standing, talking, eating, drinking, writing, reading, playing, and other physical activities. We can also develop moment-to-moment awareness of our emotions, sensations, thoughts, and other mental activities. 

Mindfulness trains us to do everything we do with full awareness.

From the Buddhist meditator and scholar, Bhikkhu Anālayo, this is a thorough-going series of meditations to the Buddhist teachings on the four foundations of mindfulness. With mindfulness being so widely taught, there is a need for a clear-sighted and experience-based guide. Analayo provides it.

7 Lessons

Advanced

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Mindfulness of Eating

Participants will explore the concept of mindful eating and learn the tools of the practice through experiential activities.

This course is designed for the participant to explore his/her relationship to food, to explore some of the messages that the participant carries about food, and to identify personal patterns around eating through using mindfulness-based practices.

4 Lessons

Easy

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The Foundations of Well-Being

Change your brain for the better with a Yearlong Program for Lasting Happiness, Confidence, and Peace of Mind

For over 30 years, Dr. Rick Hanson has taught thousands of people how to:

  • Feel less stressed, worried, or blue.
  • Have more fulfilling relationships.
  • Find an authentic, deep sense of self-worth.
  • Achieve lasting well-being in a changing world.

Starting this week, he's sharing the lessons of a lifetime in one step-by-step,
down-to-earth, and practical package: The Foundations of Well-Being.

Click Here to Register.

2 Lessons

Easy

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UCLA's Guided Meditations (English and Spanish)

For an introduction to mindfulness meditation that you can practice on your own, stream these guided meditations. Recorded by UCLA MARC's Director of Mindfulness Education, Diana Winston.

12 Lessons

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Mindfulness For Better Sleep

A six-week online course that will teach you proven, life-long skills to help you sleep better and overcome insomnia.

Click Here to Register.

6 Lessons

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Mindfulness Meditations for Kids

Let your child indulge in these Mindfulness Meditations for Kids...

It is a simple but very effective breathing exercise which is an ideal introduction into Mindfulness.

This can be used to help ease worries, anxiety and stress, as well as being a tonic for sleep and relaxation.

An idea may be to unwind with your child, listening to this mindfulness meditation together...bliss!

6 Lessons

Easy

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Mindfulness Teacher Training

There is an increasing demand for new certified mindfulness teachers around the world. More and more people are struggling with increased levels of stress, anxiety, depression, insomnia, addiction, grief and trauma. Attention spans are decreasing, while judgments are rising. 

Millions of people are beginning to learn about the positive benefits of mindfulness, but they don't know how to find a certified teacher. 

Even though mindfulness is spreading online, we're lacking certified teachers to teach it in companies, healthcare facilities, yoga studios, coaching environments, schools, and specialized online programs. This is why I created this certification program, and it's also why the world needs more mindfulness teachers who have experienced the benefits of mindfulness first-hand.

This program will support you to teach mindfulness with confidence.

Many students of this program either

a.) doubt their own worthiness to teach mindfulness,

b.) worry about what other people will think of them if they teach mindfulness, or

c.) fear their own success if they prosper teaching mindfulness. 

Click Here for More Details.

2 Lessons

Advanced

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Free Masterclass: How To Teach Mindfulness With Confidence & Credibility