21 Day Mindfulness Challenge
TransformationAcademy

21 Day Mindfulness Challenge

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50+ mindfulness & meditation practices to reduce stress, manage negative emotion & live fully awake, aware, alive! | taught by Joeel & Natalie Rivera
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Studies have shown that people spend almost 50% of their daily life on autopilot, meaning that your probably missing out on your life because you’re lost in thought, worry, or stress. 

And if you’re like most people, you probably put countless energy and money into things that you believe will help you be happier, healthier, and live longer

But what if I told you that there is one simple thing that you can do every day that will not only help you extend your life but will help you actually experience more OF your life? 

The solution is MINDFULNESS.

So, if you are tired of being stressed out, frustrated, unable to stop negative thinking... 

...and you’re ready to finally live fully aware, awake, and alive... 

Then join us for the 21 Day Mindfulness, Meditation and Self-Awareness Challenge

In just 20 minutes a day for 3 weeks you will learn mindfulness and meditation techniques that will help you: 

  • Master your monkey mind

  • Reduce stress

  • Manage negative emotions

  • Enjoy your life more and increase happiness and well being 

  • Increase focus and attention

  • increase productivity 

  • and more importantly live a more intentional life 

You will achieve this things with simple yet powerful mindfulness techniques that you can practice anywhere and at anytime.  You will also finish the 21 day mindfulness challenge with momentum and foundation to make mindfulness part of your  unconscious daily routine. Keep  in mind that this mindfulness course comes with life time access so you will be able to  come back to it and utilize the tools and meditations as many times as you wish. 

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<<<A Personal Note from Joeel>>>

We are passionate about teaching people to develop self-awareness and mindfulness because our ability to remain centered and focused is what has allowed us to thrive through even the most challenging parts of life. In fact, when I was sick and bed ridden for a year I used many of these mindfulness techniques to not only help me find peace but also find joy in the darkest places. In my many emergency room visits,  the doctors wondered why I would be laughing and joking around with Natalie while my body was basically shutting down. The reason was that mindfulness helped me detach from the chaos and see the light at the end of tunnel, regardless of how dim it was because we were able to focus in the moment rather than being lost in worrying thoughts. Therefore, we know the power of mindfulness and this is why we are so excited to share these tools with you!

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21 Day Mindfulness and Meditation Challenge OUTLINE: 

  1. In Week 1 you’ll practice enjoying the present moment and learning how to be mindful in everyday life. 

  2. In Week 2 you’ll learn to be the observer of your thoughts and emotions so you can master your monkey mind and manage negative emotions. 

  3. In Week 3 you’ll take what you’ve learned and use it to develop self-compassion, take back control of what and who you allow to influence you, and practice being more present with others

Why practice mindfulness? 

Nearly all people who are extremely successful, as well as most professional athletes, use mindfulness because study after study have revealed the amazing benefits! Mindfulness and meditation have been shown to actually change the areas of the brain associated with memory, learning and regulation of emotion. This leads to increased mental clarity and concentration, reduced stress, and increased experiences of peace and happiness. Plus, it’s been shown to have powerful health benefits, including improving sleep, raising energy, increasing immune function, lowering blood pressure and reducing pain and headaches. 

MEET THE INSTRUCTORS: 

We are Joeel & Natalie Rivera. We have over 300,000+ students from 195 countries. Our courses are all based on our educational background in psychology and education, our experience as life coaches, speakers, and entrepreneurs, as well as Joeel’s background as a psychology instructor, his Master’s in Counseling and his research on happiness for his dissertation for his PH.D. in Psychology.

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COURSE CURRICULUM

 

The Power of Mindfulness 34:48

Why Practice Mindfulness?
Cultivating Mindfulness and Self-Awareness
Jumb Right In! 2 Minute Bell Meditation
2 Minute Bell Meditation Downloadable Audio
Use Mindfulness to Change Emotions in 90 Seconds
3 Core Skills of Mindfulness
Mindfulness and Meditation (and 7 Common Misunderstandings)
How to Take the 21 Day Mindfulness Challenge
21 Day Challenge Schedule
21 Day Mindfulness Journal

WEEK 1: Mindful Awareness of the Present Moment 84:46

DAY 1: Present Moment Awareness
The Mini-Mindfulness Exercise
The Three Minute Breathing Space
2 Minute Bell Meditation (Bell Only)
2 Minute Bell Meditation (Bell Only ) Downloadable Audio
Simple Mindfulness Meditation
Square Breathing
DAY 2: Shifting from the Thinking Mind to the Sensing Mind
5 Senses Exercise
Mindful Seeing Exercise
MEDITATION: Candle Meditation
Candle Meditation Downloadable Audio
DAY 3: Body Awareness
MEDITATION: Progressive Relaxation
Progressive Relaxation Downloadable Audio
DAY 4: Mindful Eating
Mindful Curiosity - Eating
DAY 5: Mindful Listening
MEDITATION: Music Meditation
DAY 6: Mindful Walking
DAY 7: Mindful Driving

WEEK 2: Awareness of Thoughts and Emotions 110:51

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
Urge Management/Urge Surfing
DAY 10: Awareness of Self-Talk, Part 1
Awareness of Self-Talk, Part 2
Awareness of Self-Talk
DAY 11: Developing Emotional Awareness
Practicing Emotional Awareness
RAIN Technique for Accepting Emotions
DAY 12: Mindfulness for Anger (and Other Negative Emotions)
Willing Hands Exercise
DAY 13: Intentionally Creating Desired Emotions
The Cultivation Circle
Half-Smile Technique
Power of Gratitude
MEDITATION: Gratitude Meditation
Gratitude Meditation Downloadable Audio
DAY1 14: Surrender, Acceptance and Letting Go
MEDITATION: Release/Surrender Meditation
Release and Surrender Downloadable Audio

WEEK 3: Awareness of Self and with Others 94:27

DAY 15: Everything that We Experience is Internal
MEDITATION: Self-Inquiry Meditation
Self-Inquiry Meditation Downloadable Audio
DAY 16: Self-Compassion Exercise
MEDITATION: Mountain Meditation
Mountain Meditation Downloadable Audio
DAY 17: The Importance of Choosing Your Inputs
Choosing Inputs
DAY 18: Being Present with Others and Holding Space
Being Present with Others and Holding Space
Mindful Arrivals
DAY 19: Random Acts of Kindness
MEDITATION: Loving Kindness Meditation
Loving Kindness Meditation Downloadable Audio
DAY 20: Developing a Mindfulness Routine
Establishing a Mindfulness Routine
Mindfullness Morning Routine
Mindful Bedtime Routine
DAY 21: Establishing a Formal Meditation Practice
Establishing a Formal Meditation Practice

Conclusion and What's Next 01:41

Congratulation!