Mindful Mondays Podcast

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. DAY 1: Mindful Body 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. Mindful Awareness In this meditation you will be doing a body scan, focusing on the sensations of each part of your body. Focus on: Temperature, external sensations of clothing, air, feeling hair, the pressure of body weight, and internal sensations of tightness and relaxation. Spend anywhere from 10-30 seconds focusing on each, individual area. Once you have noted all of the sensations, move to the next body part. Start your focus on the bottom of the feet. Move up to the ankles, calves/shins, front and back of knees, front and back of thighs, hips, bottom and pelvic area, lower back and lower stomach, middle back and middle stomach, top back and chest, shoulders, neck, back of head, face, and top of the head. 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. This week you will get a chance to apply mindfulness to simple tasks. You need to train for mindfulness, so envision this week as running one mile at a time when you are training for a 5k race. With each day, that mile becomes easier to run and by week three you are able to add a little distance. **Please also see Mindfulness Meditation One (Full Body Scan). ** What to expect today? For the entire day, just be mindful of how you navigate the world. Pay attention to what you think, feel, and how you act and respond to situations. The goal is to be aware without any judgment or trying to change anything. Example: When driving, be mindful of what you think about. Do you feel the urge to listen to a certain type of music or podcast? When you get to work, be mindful of the conversations you engage in and what thoughts and feelings occur as a result. Again, this is not the time to try to change anything but just take note of your own behaviors. This Mindful Day will be like falling in and out of a dream. You will be mindful for a while and then will slip back into a non-mindful state. Once you realize you slipped back into this “dream” state, simply bring your attention back to the present. Do not get discouraged or try to change your behavior in any way, just observe. 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

Use these to increase your confidence in achieving your goals and attracting your dreams! Eliminate negative thinking today and develop optimism, self-love, confidence and a sense of mindfulness. Begin your subconscious programming for confidence with these simple, yet powerful affirmations. Listen to this while falling asleep, getting ready for your day, during your commute, or while taking a walk and watch your mindset and life transform as these simple thoughts become ingrained in your mind. Change your mindset, change your life. Not only will your thinking patterns begin to change, but your vibration and energy will increase. This can help attract positive life changes, such as new jobs, relationships, and opportunities. With a new mindset, you will feel comfortable to take necessary action to pursue the life you want, without fear, judgment, and negativity getting in the way. Download Meditation Here (2.99): https://www.etsy.com/listing/561490755/i-will-achieve-my-goals-positive?ref=listings_manager_grid 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 *Please consult a doctor before beginning any meditation practice. Not meant to cure or treat any mental health or physical disorder but can be used as a companion to treatment under the supervision of a professional.

In this reflection episode of Mindful Mondays we will talk about making changes, and in particular how to open yourself up to positive change in your life. In this New Year, we need to let go of anything that no longer serves us. Learn how to view situations in a loving, yet detached manner and move on to the next stage in your life. 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

Enjoy a powerful meditation to help you manifest your goals and dreams this New Year. Set intentions for all areas of your life and send positive energy to the universe to align with them. Download Meditation Here (4.99): https://www.etsy.com/listing/567733498/new-year-new-you-meditation-manifest-new?ref=shop_home_active_1 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 Use this quick and simple meditation to set meaningful New Years intentions and align your subconscious and energy with your goals. This meditation first helps you eliminate any residual negativity from the previous year. It then guides you to set intentions for all areas of your life, while implanting these thoughts into the deepest depths of your mind and expanding them out to align with the energy of the universe. Use this meditation as a fresh start for this year. It is perfect anytime you need to set a new intention, become clear on what you truly desire, or want to manifest a dream. In a relaxed stated you allow your highest self to take over and guide you to the life you desire (and deserve). *Please consult a doctor before beginning any meditation practice. Not meant to cure or treat any mental health or physical disorder but can be used as a companion to treatment under the supervision of a professional.

In this episode, we will talk about mindfully setting intentions for this New Year. Learn how to effectively make New Year's resolutions using unique techniques, not commonly addressed. This is for someone who desires to make lasting habit and lifestyle changes and wants to prevent falling back into old patterns when things get tough. 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

This is an introductory episode explaining what you can expect from the Mindful Mondays Podcast. Listen to learn if this podcast is right for you and how it can help make your weeks a little more mindful. Disclaimer: All information and activities in this podcast are suggestive and intended to provide guidance only and will not lead to any guaranteed result. IIt is not intended to fix, cure or remedy any psychological, physical, emotional or cognitive related issue.