Step by Step '21 Days of Mindfulness' Workbook Guide
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Receive step-by-step strategy and guidance on how to develop better mindfulness. In this guide, I will uncover all things mindfulness.
WEEK 1: Mindful Awareness of the Present Moment
WEEK 2: Awareness of Thoughts and Emotions
WEEK 3: Awareness of Self and With Others
- 3 Core Skills of Mindfulness
- Mindfulness and Meditation (and 7 Common Myths)
- 3 Types of Meditation: Formal, Informal, and Retreat
- How to Take the 21 Day Mindfulness Challenge
- 21 Day Mindfulness Journal
- WEEK 1: Mindful Awareness of the Present Momen
- WEEK 2: Awareness of Thoughts and Emotions
- WEEK 3: Awareness of Self and With Others
WEEK 1: Mindful Awareness of the Present Moment
- Day 1: Present Moment Awareness
- The Mini-Mindfulness Exercise
- Minute Breathing Space
- Minute Bell Exercise
- Simple Mindfulness Meditation
- Square Breathing
- Day 2: Shifting from the Thinking Mind to the Sensing Mind
- The 5 Senses Exercise
- Mindful Seeing Exercise
- MEDITATION: Candle Meditation
- Day 3: Body Awareness
- MEDITATION: Progressive relaxation
- Day 4: Mindful Eating
- Mindful Curiosity (Using the Senses)
- Day 5: Mindful Listening
- Mindful Noise
- MEDITATION: Music Meditation
- Day 6: Mindful Walking
- Day 7: Mindful Driving
WEEK 2: Awareness of Thoughts and Emotions
- Day 8: The Psychology of the Monkey Mind
- Mindfulness of Thoughts (and How They Create Emotions)
- Observing Your Train of Thought
- Day 9: Sorting Thoughts into Boxes Exercise
- Sorting Box Activity
- Urge Management (Urge Surfing)
- Day10: Awareness of Self-Talk
- Developing Awareness of Your Thoughts and Self-Talk
- Negative Self-Talk Triggers
- What’s Your Inner Critic’s Personality
- Take Your Power Back from Bob
- Day 11: Developing Emotional Awareness
- Emotion Identification Chart:
- Practicing Emotional Awareness and Identification
- RAIN Technique for Accepting Emotions
- Emotion Identification Chart:
- Day 12: Mindfulness for Anger and Other Negative Emotions
- Mindfulness for Anger
- MEDITATION: Willing Hands
- Day 13: Intentionally Creating Desired Emotions
- The Cultivation Circle
- The Half-Smile Technique
- The Power of Gratitude
- MEDITATION: Gratitude Meditation
- Day 14: Surrender: Acceptance, Letting Go of Thoughts and Worries
- MEDITATION: Release/Surrender Meditation
WEEK 3: Awareness of Self and With Others
- Day 15: Everything We Experience is Internal
- MEDITATION: Self-Inquiry Meditation
- Day 16: Self-Compassion Exercise
- MEDITATION: Mindfulness Mountain
- Day 17: The Importance of Choosing Inputs
- Day 18: Being Present with Others
- Holding Space
- Mindful Arrivals
- Day 19: Random Acts of Kindness
- MEDITATION: Loving-Kindness
- Day 20: Establishing a Mindfulness Routine
- Mindful Morning Routine
- Mindful Bedtime Routine
- Days of the Week Mindfulness Routine
- Day 21: Establishing a Formal Meditation Practice
