Mindful Mondays Podcast

Welcome to Day Two of 21-Day Mindfulness Challenge. Please go back to Day One if you are just starting. **Please also see Mindfulness Meditation Four (Mindful Focus Meditation). ** What to expect? Mindful Awareness True self-awareness is a result of constant mindfulness. Through time, we have formed many habits that affect our natural inclinations, how we think, act, and perceive the world. Have you ever stepped back and really observed how you navigate the world? Today is your chance to break habituated patterns and discover natural tendencies. Focus on your routines, thinking patterns, conversation patterns, natural tendencies, and general outlook on life. Also, be mindful of the results your natural tendencies encourage. As with all the mindful activities, just observe. You can always work to shift certain patterns later, but you must be fully aware of them first. For weekly blog, additional meditations, & free trainings go to www.mymbse.com For more resources check out: FREE Mindset Makeover Training: www.mymbse.com/pages/free-trainings Mindset Makeover 10 Day Challenge: www.mymbse.com/store/mCkS3AYc Mindful Book Collections: Mindfulness Guide (3 Mindful Books in 1)-Complete Guide to Happiness & Peace in Every Moment: www.amazon.com/dp/B0744LX99S Beginner’s Guide to Mindfulness in a World of Chaos: amzn.to/2BLXVCQ Mindful Mornings: Daily Reflections and Meditations to Start Your Day Off Right: www.amazon.com/dp/B06Y3C2556 30 Day Mindfulness Challenge: Step-By-Step Guide to Living a Stress-Free & Happy Life: amzn.to/2Bz7jav

Welcome to Day Two of 21-Day Mindfulness Challenge. Please go back to Day One if you are just starting. **Please also see Mindfulness Meditation Four (Mindful Focus Meditation). ** What to expect? Mindful Intent Today’s focus will be on your intentions. We all act with an intended purpose, yet we are often unaware what our true intentions are. For example, if you yell at your spouse for neglecting to take out the trash, the intention for yelling may not be as clear as you first think. With some mindful observation, you may find your true intent was to hurt him in an attempt to make yourself feel better. Or perhaps, you think if you yell at him he will never forget to take it out again. Or maybe, you are frustrated with him for other reasons and the trash incident was just a chance to express some built up frustration. Being mindful of your true intent can lead to more effective ways of handling situations or shed light on issues you have been trying to bury. In addition to observing your intent after an action, be mindful of your intent before you speak or act today. Ask yourself “What is my intention?” before making any decision. This can be as simple as deciding where to eat for lunch or an email you are sending to a coworker. This approach will often lead to more effective decision-making and interactions with others. For weekly blog, additional meditations, & free trainings go to www.mymbse.com For more resources check out: FREE Mindset Makeover Training: www.mymbse.com/pages/free-trainings Mindset Makeover 10 Day Challenge: www.mymbse.com/store/mCkS3AYc Mindful Book Collections: Mindfulness Guide (3 Mindful Books in 1)-Complete Guide to Happiness & Peace in Every Moment: www.amazon.com/dp/B0744LX99S Beginner’s Guide to Mindfulness in a World of Chaos: amzn.to/2BLXVCQ Mindful Mornings: Daily Reflections and Meditations to Start Your Day Off Right: www.amazon.com/dp/B06Y3C2556 30 Day Mindfulness Challenge: Step-By-Step Guide to Living a Stress-Free & Happy Life: amzn.to/2Bz7jav

Welcome to Day Two of 21-Day Mindfulness Challenge. Please go back to Day One if you are just starting. **Please also see Mindfulness Meditation Four (Mindful Focus Meditation). ** What to expect? Mindful Judgement Everyone judges, yet these judgments are rarely a true reflection of reality. We often have tendencies and subconscious biases that drastically affect our ability to accurately view our environment. Today, focus on every judgment you make. These can be judgments about yourself, other people, and situations. You likely will discover patterns. Many tend to judge others harshly; they naturally jump to negative conclusions. Some want to give everyone the benefit of the doubt. Others judge themselves harshly in comparison to everyone else. Our judgments affect our moods, actions, and well-being. Someone who automatically judges all situations as potentially dangerous likely suffers from high levels of anxiety. A person who suffers from perfectionism likely has underlying insecurities and self-doubt. Remember not to judge your judgments, but just observe. Observe how judgments affect your feelings and decisions. Also, be mindful of any patterns or a natural outlook you hold that affects how you automatically judge situations. For weekly blog, additional meditations, & free trainings go to www.mymbse.com For more resources check out: FREE Mindset Makeover Training: www.mymbse.com/pages/free-trainings Mindset Makeover 10 Day Challenge: www.mymbse.com/store/mCkS3AYc Mindful Book Collections: Mindfulness Guide (3 Mindful Books in 1)-Complete Guide to Happiness & Peace in Every Moment: www.amazon.com/dp/B0744LX99S Beginner’s Guide to Mindfulness in a World of Chaos: amzn.to/2BLXVCQ Mindful Mornings: Daily Reflections and Meditations to Start Your Day Off Right: www.amazon.com/dp/B06Y3C2556 30 Day Mindfulness Challenge: Step-By-Step Guide to Living a Stress-Free & Happy Life: amzn.to/2Bz7jav

Welcome to the 21 Day Mindfulness Challenge!! This is a time to push yourself, become open to change and see the transformation unfold. Every day there will be a new challenge, a description of the challenge and some tips and action steps. The daily challenges will build on each other and will gradually become more challenging. It is important not to skip a day so that you do not miss any necessary skills needed for future challenges. Mindful Hand Meditation Preparation: Sit or lie in a comfortable position. Set a timer for 5-10 minutes. Take 5 slow, deep, calming breaths to get you into your meditative state. Hand Focus This will be the first meditation that focuses on “being” without concentrating on different stimuli. During this, you will only focus on your hands. Begin by paying attention to the positioning of your hands and each one of your fingers. Note the temperature of each individual finger. Focus on the weight of your hands against the surface they are lying on. If there is anything covering them or touching them, notice that sensation. Now allow yourself to just be still. When you notice your thoughts start to drift, always bring your attention back to your hands. You do not have to focus on them the entire time, but they will help you be mindful as your mind tries to take over the mediation. For weekly blog, additional meditations, & free trainings go to www.mymbse.com For more resources check out: FREE Mindset Makeover Training: www.mymbse.com/pages/free-trainings Mindset Makeover 10 Day Challenge: www.mymbse.com/store/mCkS3AYc Mindful Book Collections: Mindfulness Guide (3 Mindful Books in 1)-Complete Guide to Happiness & Peace in Every Moment: www.amazon.com/dp/B0744LX99S Beginner’s Guide to Mindfulness in a World of Chaos: amzn.to/2BLXVCQ Mindful Mornings: Daily Reflections and Meditations to Start Your Day Off Right: www.amazon.com/dp/B06Y3C2556 30 Day Mindfulness Challenge: Step-By-Step Guide to Living a Stress-Free & Happy Life: amzn.to/2Bz7jav

Welcome to Day Two of 21-Day Mindfulness Challenge. Please go back to Day One if you are just starting. **Please also see Mindfulness Meditation Three (Mindful Sounds Guided Meditation). ** What to expect? Mindful Love Love is an emotion associated with the heart, not the head. The term mindful love may seem like a bit of an oxymoron, but the mind plays a much larger role in the feeling of love than may be apparent. Think now of who you love. (Partners, children, family, friends, pets). Why do you love them? Think of what you love. (The beach, chocolate, bonfires, wine). Why do you love these things? The mind can also distract us from fully experiencing love. How many times have you been with your loved ones and been distracted by your thoughts? For today, embrace each loving moment you spend. Try to engage in an activity you love or be around someone you love. This can be as simple as eating a piece of chocolate while sitting next to your loving cat. During this time, be fully present in your thoughts and feelings towards the object of your love. Make sure to eliminate all expectations prior. Do not expect your children to behave because you decided to embrace their presence. Rather, sit in a mindful state and pay attention to how different the experience is than usual. You may even find you become more tolerant and far less reactive as you focus on loving thoughts instead of negativity or frustration. For weekly blog, additional meditations, & free trainings go to www.mymbse.com For more resources check out: FREE Mindset Makeover Training: www.mymbse.com/pages/free-trainings Mindset Makeover 10 Day Challenge: www.mymbse.com/store/mCkS3AYc Mindful Book Collections: Mindfulness Guide (3 Mindful Books in 1)-Complete Guide to Happiness & Peace in Every Moment: www.amazon.com/dp/B0744LX99S Beginner’s Guide to Mindfulness in a World of Chaos: amzn.to/2BLXVCQ Mindful Mornings: Daily Reflections and Meditations to Start Your Day Off Right: www.amazon.com/dp/B06Y3C2556 30 Day Mindfulness Challenge: Step-By-Step Guide to Living a Stress-Free & Happy Life: amzn.to/2Bz7jav

Welcome to Day Two of 21-Day Mindfulness Challenge. Please go back to Day One if you are just starting. **Please also see Mindfulness Meditation Three (Mindful Sounds Guided Meditation). ** What to expect? Mindful Happiness When was the last time you thought about what truly makes you happy in life? In addition, have you ever asked yourself why these are sources of your happiness? Finally, how often do you experience happiness? Through mindfulness, you are able to explore what exactly makes you happy and ideally learn how you can increase overall happiness. It may also be quite eye opening how much of your day is spent in a state of unhappiness. There are three activities today. The first is to observe how often you feel happy and what you are doing when you experience this happiness. Second, pay attention to what activities cause unhappiness and be mindful of your thoughts surrounding those situations. Third, take some time to ponder what makes you happy and ask yourself “why?” Mindfully explore what needs are being met and what exactly causes the happiness. For example, if gardening leads to happiness, perhaps it is because your mind is focused on that one task or you enjoy being out in nature. The more you are aware of what exactly increases happiness, the more you can add in similar activities. It may be helpful to write down everything you observe about your happiness today. By doing so, you will easily be able to spot patterns you were unaware of prior to today. For weekly blog, additional meditations, & free trainings go to www.mymbse.com For more resources check out: FREE Mindset Makeover Training: www.mymbse.com/pages/free-trainings Mindset Makeover 10 Day Challenge: www.mymbse.com/store/mCkS3AYc Mindful Book Collections: Mindfulness Guide (3 Mindful Books in 1)-Complete Guide to Happiness & Peace in Every Moment: www.amazon.com/dp/B0744LX99S Beginner’s Guide to Mindfulness in a World of Chaos: amzn.to/2BLXVCQ Mindful Mornings: Daily Reflections and Meditations to Start Your Day Off Right: www.amazon.com/dp/B06Y3C2556 30 Day Mindfulness Challenge: Step-By-Step Guide to Living a Stress-Free & Happy Life: amzn.to/2Bz7jav

"Here is the true meaning and value of compassion and nonviolence, when it helps us to see the enemy's point of view, to hear his questions, to know his assessment of ourselves. For from his view we may indeed see the basic weaknesses of our own condition, and if we are mature, we may learn and grow and profit from the wisdom of the brothers who are called the opposition." ~Martin Luther King, April 4, 1967 Welcome to Day Two of 21-Day Mindfulness Challenge. Please go back to Day One if you are just starting. **Please also see Mindfulness Meditation Three (Mindful Sounds Guided Meditation). ** What to expect? Have you ever paid attention to how you perceive others? It can be our natural inclination to view others as they relate to us. We hear a horrific story on the news about a family being murdered and feel compassion as we think about it happening to our own family. A lack of compassion is also a result of our self-involved tendencies. You lack compassion for your best friend who is going through a divorce because it means that you will get to see her more often. These true feelings are something we try to mask from others and even from ourselves as nobody likes to admit any potential character flaw. Today, pay attention to your true feelings towards other people. After you become aware of these feelings, be mindful of the root of each feeling. Do not judge yourself, and more importantly, do not try to deny or cover-up your natural feelings. Be honest and simply observe. This will give insight into your true compassion for others and what self-serving needs you may be trying to meet with this compassion or lack of compassion.

Welcome to the 21 Day Mindfulness Challenge!! This is a time to push yourself, become open to change and see the transformation unfold. Every day there will be a new challenge, a description of the challenge and some tips and action steps. The daily challenges will build on each other and will gradually become more challenging. It is important not to skip a day so that you do not miss any necessary skills needed for future challenges. Mindful Sound Meditation Preparation: Sit or lie in a comfortable position. Take 5 slow, deep, calming breaths to get you into your meditative state. Sound Awareness During this meditation, you will only focus your attention on the sounds you hear. Pay attention without attaching any judgment (positive or negative) to them. For example, if you hear a loud dump truck outside do not label it as loud or annoying. If you, on the other hand, hear the sound of a bird chirping, do not label this as pretty or relaxing. The point is not to pay attention to “peaceful” sounds but to pay attention to all noises without labeling them. Start with the sounds of your breath and body. Focus only on these subtle sounds for a few moments without trying to change anything. Next focus only on sounds you hear in the room you are sitting or lying down in. No room is completely silent. You may hear noises from your air conditioning or heat, from different appliances, or noises from any other people or pets in the house. It may be helpful to focus on one noise at a time. Focus on the noise of appliances first, then pay attention to the sound of your dog breathing, then pay attention to the sound of your kids playing, so on. Finally, focus your attention on all the noises you hear coming from the outside. These can be animals, cars, people, or the wind. Again, it can be helpful to focus on one noise at a time. Hold your focus on each noise for a few second before scanning for another noise to listen to.

Welcome to Day Two of 21-Day Mindfulness Challenge. Please go back to Day One if you are just starting. **Please also see Mindfulness Meditation Two (Mindful Breathing Exercise). ** What to expect? Day 7: Mindful Meals Be mindful anytime you eat today. Do not engage in activities that distract your mind, such as watching TV, texting, or surfing the internet. If you are around others and engaging in conversation, make sure you remain mindful of the eating process. With every bite of food, taste the flavors, feel the textures and temperatures, and hear the sounds. Feel the food traveling to your stomach as you swallow it. Do the same any time you take a drink. Pay attention to how your body feels as you eat or any thoughts that may pop into your head. When do you notice you are getting full and have had enough nourishment to stop eating? You will likely find it takes you longer to eat this way and some people eat less as they notice they get full much earlier than usual. For more resources check out: FREE Mindset Makeover Training: www.mymbse.com/pages/free-trainings Mindset Makeover 10 Day Challenge: www.mymbse.com/store/mCkS3AYc Mindful Book Collections: Mindfulness Guide (3 Mindful Books in 1)-Complete Guide to Happiness & Peace in Every Moment: www.amazon.com/dp/B0744LX99S Beginner’s Guide to Mindfulness in a World of Chaos: amzn.to/2BLXVCQ Mindful Mornings: Daily Reflections and Meditations to Start Your Day Off Right: www.amazon.com/dp/B06Y3C2556 30 Day Mindfulness Challenge: Step-By-Step Guide to Living a Stress-Free & Happy Life: amzn.to/2Bz7jav

Welcome to Day Two of 21-Day Mindfulness Challenge. Please go back to Day One if you are just starting. **Please also see Mindfulness Meditation Two (Mindful Breathing Exercise). ** What to expect? Anytime you travel or commute today, plan to be mindful. This could be your commute to and from work, it can be driving the kids to school, it can be running errands or going to the gym. It also does not have to be when you are driving. If you bike or walk to places, be mindful during those activities. If you take public transportation, also remember to be mindful. During any of these commutes, practice all of the sensation-focusing exercises you used during your meditation practices. Do not listen to any music, news, or podcasts. Just let your mind become aware of all the sensations you are feeling, hearing, seeing, and smelling. If commute with other people, be mindful of all conversations during this time. Listen to everything being said without thinking how you are going to respond to it. If others are having a conversation, listen but without placing any judgments or thoughts on what you are hearing. Allow the words others are saying to enter and exit your awareness without holding on to anything. If you struggle with anger while driving or comminuting, this is the perfect time to implement the mindful techniques discussed during Day 4 (Mindfully Combatting Negativity). Read through those instructions again to help remind you of the techniques. or weekly blog, additional meditations, & free trainings go to www.mymbse.com For more resources check out: FREE Mindset Makeover Training: www.mymbse.com/pages/free-trainings Mindset Makeover 10 Day Challenge: www.mymbse.com/store/mCkS3AYc Mindful Book Collections: Mindfulness Guide (3 Mindful Books in 1)-Complete Guide to Happiness & Peace in Every Moment: www.amazon.com/dp/B0744LX99S Beginner’s Guide to Mindfulness in a World of Chaos: amzn.to/2BLXVCQ Mindful Mornings: Daily Reflections and Meditations to Start Your Day Off Right: www.amazon.com/dp/B06Y3C2556 30 Day Mindfulness Challenge: Step-By-Step Guide to Living a Stress-Free & Happy Life: amzn.to/2Bz7jav

Welcome to Day Two of 21-Day Mindfulness Challenge. Please go back to Day One if you are just starting. **Please also see Mindfulness Meditation Two (Mindful Breathing Exercise). * What to expect? Day 5: Mindful Walking If you are able, schedule a mindful walk for yourself today. Make sure the walk is at least 10-15 minutes and try to be mindful the entire time. If you are unable to schedule this walk, make sure anytime you walk today you are mindful. This can be a walk from your car to a building, a walk from the couch to the refrigerator, or a walk to the next cubical at your office. It does not matter how long or short, just make it mindful. Check in with your body: How does it feel when you are walking? What can you hear and see during this time? What does it feel like for your feet every time you take a step? As always, do not allow any thoughts that creep in to stay. Do not judge, good or bad, anything you experience. If your feet hurt from a long day, focus on just the sensation and do not label it as pain. If you take your dog for a walk and he begins to pull, do not label him as a bad dog for doing so. If you see someone wearing a nice watch, do not think you like the watch. Objectively observe. It is just a sensation in your feet, your dog is pulling and you feel sensations in your hand as you restrain him, and it is not a nice watch, it is just a watch. If you find you fall back into old habits and place judgments on anything, never dwell on it. Dwelling only comes from placing judgments on yourself. It comes from thinking about past events, so always remind yourself to stay in the present. That moment has already passed and every moment is a time to refocus on your mindfulness. For weekly blog, additional meditations, & free trainings go to www.mymbse.com For more resources check out: FREE Mindset Makeover Training: www.mymbse.com/pages/free-trainings Mindset Makeover 10 Day Challenge: www.mymbse.com/store/mCkS3AYc Mindful Book Collections: Mindfulness Guide (3 Mindful Books in 1)-Complete Guide to Happiness & Peace in Every Moment: www.amazon.com/dp/B0744LX99S Beginner’s Guide to Mindfulness in a World of Chaos: amzn.to/2BLXVCQ Mindful Mornings: Daily Reflections and Meditations to Start Your Day Off Right: www.amazon.com/dp/B06Y3C2556 30 Day Mindfulness Challenge: Step-By-Step Guide to Living a Stress-Free & Happy Life: amzn.to/2Bz7jav

Welcome to Day Two of 21-Day Mindfulness Challenge. Please go back to Day One if you are just starting. **Please also see Mindfulness Meditation Two (Mindful Breathing Exercise). ** What to expect? Day 4: Mindfully Combat Negativity Today you are going to be the observer of your emotions as if you are a doctor studying a patient. It may be beneficial to keep a thought journal to track your emotions and thoughts. Pay attention to any time you have a negative emotion, such as anger, resentment, sadness, frustration, annoyance, anxiety, depressive feelings, guilt, etc. As soon as you notice the emotion, be mindful of what you are thinking. Outside factors never cause negative feelings. It is the thought attached to the situation that causes the feelings. Understanding what thoughts you are attaching to situations will help you understand where your negativity comes from and also help reduce it. Often we have a negative feeling and then attach more thoughts to support the negative feeling which in turn increases its intensity. By simply taking a step back, and being mindful of your thoughts and the situation, you are able to stop this process before it gets out of control. When you have trouble getting out of a negative mindset, focus on being mindful in the current situation. Use techniques from meditation to help with this. Think of it as riding your bike down a steep hill. The top of the hill is the environment, then a negative thought comes along and gives you a little push down the hill. This hill can be very small or it can be gigantic. If you allow your mind and emotions to take over, you continue to pick up momentum and before you realize, you are speeding down a hill, out of control, with no way of stopping yourself. Now, if you insert mindfulness immediately after that push, the ground begins to level and you realize it was just a small hill and you quickly regain control. Today, focus on being mindful as soon as you feel any negativity. Take the situation for what it is, pay attention to your thoughts, and you will notice this can quickly begin to lessen your negative emotions. Bring your focus to the present moment (sights, sounds, etc.). This will help stop you from rolling down that hill of negativity. For weekly blog, additional meditations, & free trainings go to http://www.mymbse.com For more resources check out: FREE Mindset Makeover Training: https://www.mymbse.com/pages/free-trainings Mindset Makeover 10 Day Challenge: http://www.mymbse.com/store/mCkS3AYc Mindful Book Collections: Mindfulness Guide (3 Mindful Books in 1)-Complete Guide to Happiness & Peace in Every Moment: https://www.amazon.com/dp/B0744LX99S Beginner’s Guide to Mindfulness in a World of Chaos: http://amzn.to/2BLXVCQ Mindful Mornings: Daily Reflections and Meditations to Start Your Day Off Right: https://www.amazon.com/dp/B06Y3C2556 30 Day Mindfulness Challenge: Step-By-Step Guide to Living a Stress-Free & Happy Life: http://amzn.to/2Bz7jav

Welcome to the 21 Day Mindfulness Challenge!! This is a time to push yourself, become open to change and see the transformation unfold. Every day there will be a new challenge, a description of the challenge and some tips and action steps. The daily challenges will build on each other and will gradually become more challenging. It is important not to skip a day so that you do not miss any necessary skills needed for future challenges. Mindful Breathing Meditation Preparation: Sit or lie in a comfortable position. ake 5 slow, deep, calming breaths to get you into your meditative state. Breathing Awareness After your 5 initial calming breaths, begin to breathe normally. Focus on the feeling of the air coming into your nose (or mouth). Notice the temperature (typically it is cool). Feel the air as it travels down your airway into your lungs. Feel your chest and/or stomach rise as your lungs fill up. Notice the fall of your chest and stomach as you begin to exhale. Feel the air coming back up your passageway. Feel the sensations and temperatures as you exhale through your nose or mouth. Can you feel the air on your face? What is the temperature? Continue this process for the remainder of the mediation. Do not try to change your breathing pattern. Simply pay attention to the sensations of the breathing. If you notice your thoughts start to wander, simply bring your attention back to your breathing. For weekly blog, additional meditations, & free trainings go to http://www.mymbse.com For more resources check out: FREE Mindset Makeover Training: https://www.mymbse.com/pages/free-trainings Mindset Makeover 10 Day Challenge: http://www.mymbse.com/store/mCkS3AYc Mindful Book Collections: Mindfulness Guide (3 Mindful Books in 1)-Complete Guide to Happiness & Peace in Every Moment: https://www.amazon.com/dp/B0744LX99S Beginner’s Guide to Mindfulness in a World of Chaos: http://amzn.to/2BLXVCQ Mindful Mornings: Daily Reflections and Meditations to Start Your Day Off Right: https://www.amazon.com/dp/B06Y3C2556 30 Day Mindfulness Challenge: Step-By-Step Guide to Living a Stress-Free & Happy Life: http://amzn.to/2Bz7jav

Welcome to Day Two of 21-Day Mindfulness Challenge. Please go back to Day One if you are just starting. **Please also see Mindfulness Meditation One (Full Body Scan). ** What to expect? Mindful Conversations Anytime you have a conversation with someone today, be mindful throughout the entire experience. Listen to everything being said without thinking how you are going to respond. Also, be mindful when you are talking. If anything said elicits a feeling, note it and be mindful of what thoughts prompted that feeling. Do not, however, allow this to take away from you being mindful during the conversation. Just note the experience and you can reflect on it after the conversation has finished. For example, if talking to a co-worker about your boss provokes feelings of anger, make a note of it and do your best to bring your awareness back to the present conversation instead of focusing on your thoughts. After the conversation, think about what exactly was said and the thoughts that came up that caused the anger. (Note: Tomorrow there will be more discussion and time to practice this technique). If others are having a conversation but you are not an active participant at the moment, listen without placing any judgments or thoughts on what you hear. Allow the words others are saying to enter and exit your awareness without holding on to any piece you heard. For weekly blog, additional meditations, & free trainings go to http://www.mymbse.com For more resources check out: FREE Mindset Makeover Training: https://www.mymbse.com/pages/free-trainings Mindset Makeover 10 Day Challenge: http://www.mymbse.com/store/mCkS3AYc Mindful Book Collections: Mindfulness Guide (3 Mindful Books in 1)-Complete Guide to Happiness & Peace in Every Moment: https://www.amazon.com/dp/B0744LX99S Beginner’s Guide to Mindfulness in a World of Chaos: http://amzn.to/2BLXVCQ Mindful Mornings: Daily Reflections and Meditations to Start Your Day Off Right: https://www.amazon.com/dp/B06Y3C2556 30 Day Mindfulness Challenge: Step-By-Step Guide to Living a Stress-Free & Happy Life: http://amzn.to/2Bz7jav

Welcome to Day Two of 21-Day Mindfulness Challenge. Please go back to Day One if you are just starting. **Please also see Mindfulness Meditation One (Full Body Scan). ** What to expect today? Today, set aside some time to mindfully relax. Instead of sitting down and looking at your phone, browsing the internet, or turning on the TV, dedicate at least the first 10 minutes to sitting still. Apply what you learned during your meditations but this time in an aware, non-meditative state. This is your time to enjoy your relaxation instead of trying to distract your mind. Feel the sensations in your body. Is anything tense or sore? Does any part feel especially relaxed? Listen to the sounds and observe the sights. Any thoughts that come to your mind, let them peacefully float out. Remind yourself that this time is for relaxing and anything that you need to think about or handle can be done at a later time. Practice this every time you plan to “take a break” and relax today. If you have an opportunity to go outside, enjoy all the sights and sounds of nature. If you have time to watch your children play, savor every moment without allowing yourself to become preoccupied with something else. You will find that this type of relaxation calms your mind rather than distracting it. For weekly blog, additional meditations, & free trainings go to http://www.mymbse.com For more resources check out: FREE Mindset Makeover Training: https://www.mymbse.com/pages/free-trainings Mindset Makeover 10 Day Challenge: http://www.mymbse.com/store/mCkS3AYc Mindful Book Collections: Mindfulness Guide (3 Mindful Books in 1)-Complete Guide to Happiness & Peace in Every Moment: https://www.amazon.com/dp/B0744LX99S Beginner’s Guide to Mindfulness in a World of Chaos: http://amzn.to/2BLXVCQ Mindful Mornings: Daily Reflections and Meditations to Start Your Day Off Right: https://www.amazon.com/dp/B06Y3C2556 30 Day Mindfulness Challenge: Step-By-Step Guide to Living a Stress-Free & Happy Life: http://amzn.to/2Bz7jav