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

What you will learn

50+ mindfulness and meditation techniques
Develop awareness and live in the present moment
Manage negative emotions
Take control of who and what you allow to influence you
Why successful people practice mindfulness
Develop focused attention and concentration
Calm your thoughts and find peace of mind
Stop negative self talk
develop self-confidence
Mindfulness and meditation routine and formal practice

skills you will gain

The Power of Mindfulness Mindful Awareness of the Present Moment Awareness of Thoughts and Emotions Awareness of Self and with Others
100% online course
Start instantly with lifetime access
Accredited Course
Accredited by internationally recognized Continuing Professional Development Standards Agency (Provider No: 50134)
Work at your own pace
From Beginner to Advanced
No degree or prior experience required
Subtitles: English

Praise for Transformation Academy

about this course

Studies have shown that people spend almost 50% of their daily life on autopilot, meaning that you're 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. 


<<<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!


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. 

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!

meet your instructors

Joeel and Natalie Rivera

We are Joeel and Natalie Rivera—your soon-to-be coach trainers! (Yes, we’re married AND work together… 24 hours a day… and we LOVE IT!) Below we’ll tell you our story, briefly… the REAL story. The one that wasn’t always easy but that lead us PERFECTLY to this place of living out our life’s purpose and creating the thriving business (and the FREEDOM that comes with it) that we always wanted! 

We seek to ignite a revolution of personal freedom through entrepreneurship, empowering each individual to reach their potential and fulfill their life’s purpose.

 We are freedom junkies and serial entrepreneurs who empower INDIEpreneurs to create a purpose-driven business and fulfill their life’s purpose. We specialize in teaching people how to use their gifts to make money teaching what they know and love through life coaching and online courses. Joeel has a Master’s Degree in Counseling and Education and is currently completing his dissertation for his Ph.D. in Psychology, with an emphasis on happiness. 


In 2014, when we converted our print magazine into digital format, we found we could reach an exponential, worldwide market at a fraction of the time and cost. This inspire us to officially become INFOpreneurs. Then, in 2016 we received a proverbial “kick in the pants” to go “all-in” when Joeel fell ill after traveling overseas. Unable to leave the house, they continued to teach and empower others by turning their in-person workshops, speeches and coach training programs into online courses.

Start learning today

  • Taught by top instructors and coach trainers
  • Best value and price in the industry
  • 100% 30-day money-back guarantee
  • No degree or experience required

Frequently asked questions

Check out the BOOKS and WORKBOOKS
available that go along with this course!
Check out all books and workbooks HERE.