This course will commence with Day 1 on August 25. After you register you'll received notification as each module is released.

Day 1: Introduction to Basics - 5-Minute Beginner Breathing Exercises for Instant Stress Relief Start with simple inhales/exhales, focusing on breath while letting thoughts pass without judgment. Include a quick demo and tips for consistency. Why this fits: As an entry point, it demystifies meditation for newcomers, emphasizing quick stress relief to hook beginners and set a gentle tone for the week.

Day 2: Building Awareness - 60-Second Mindfulness Pauses to Boost Your Daily Productivity Teach short pauses for grounding in the present, with awareness of surroundings and breath during routine moments. Add examples like during work breaks. Why this fits: Builds on Day 1's breathing by introducing micro-practices, helping viewers integrate mindfulness early without overwhelming them.

Day 3: Science and Motivation - How Mindfulness Can Rewire Your Brain in Just 20 Minutes a Day Explain brain changes via neuroimaging, with guided body scans or basic yoga flows. Suggest a 20-minute session structure. Why this fits: Midway intro to science motivates continued practice, showing tangible benefits like improved focus to encourage progression from basics.

Day 4: Emotional Tools - Turning Anger into Clarity: A Guided Meditation for Emotional Regulation Guide observers through non-judgmental thought observation to transform negativity into growth opportunities. Include real-life scenarios. Why this fits: Shifts to emotional applications, layering on prior awareness skills to address common challenges like reactivity.

Day 5: Compassion and Relationships - Loving-Kindness (Metta) Meditation: Build Empathy and Compassion in 10 Minutes Walk through metta phrases for self and others, fostering inner peace and empathy. Pair with visualization exercises. Why this fits: Expands inward focus to outward connections, building on emotional regulation for deeper relational benefits midway through the program.

Day 6: Practical Applications - Integrating Mindfulness into Everyday Tasks: From Coffee Breaks to Commutes Demonstrate turning routines (e.g., eating, walking) into mindful moments with presence techniques. Include sleep tie-ins for evening prep. Why this fits: Applies accumulated skills to daily life, bridging basics and advanced by showing sustainability before the final day.

Day 7: Advanced Integration - Mindfulness for Leaders: Staying Calm in Chaos with Circle of Awareness Visualize awareness as a circle, welcoming distractions peripherally and returning to breath for calm—advanced for handling complexity. Incorporate elements like overcoming memories or long-term brain health tips. Why this fits: Culminates in sophisticated techniques for real-world chaos, synthesizing the week's learnings into resilient, leadership-level practices.