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This practice is a complementary practice designed to promote self-development and well-being. It is not a substitute for professional medical advice, diagnosis, or treatment. If you have any medical conditions or concerns, please consult with a healthcare provider before beginning any new wellness practices. Always seek the guidance of a qualified medical professional with any questions you may have regarding your health and well-being.
The most important part is that you feel comfortable.
If any part of the exercise does not feel comfortable, please adjust or leave that part of the exercise out until you are ready to try again (or not).
please respect and listen to your body.
Please stay within your boundaries – this is not a competition, there is no right or wrong, this is your time to connect with yourself – each one of us is unique and will experience the exercise in a slightly different way.
the importance of daily practice
WHY DO I NEED TO practice daily, AND why is it THE SAME EXERCISE FOR ONE whole WEEK?
The Power of Regular Practice
Just like learning a new skill or sport, regular practice is extremely important if you want to experience the full benefits.
The Power of Repetition
Repetition creates reflexes and habits. The more repetitions you perform, the more powerful the mental muscle becomes.
Profound, Meaningful, Lasting
Profound, meaningful and lasting changes in our consciousness, behaviours, and well-being, occur through repetitive experiences. With each experience we uncover new insights about ourselves.
starting out
3 weeks
INTRODUCTION
For those beginning their mindfulness journey and seeking something concise, this course offers four 5-minute guided exercises to get you started.
THE GUIDELINES
Daily Guided Exercise: Perform the weekly guided exercise each day for one week.
Daily Activity: Perform the weekly activity each day for one week.
THE SCIENCE
Daily Guided Exercise: Different techniques (like focusing on the breath or posture) bring us into the present moment, allowing us to consciously tune into our body.
Daily Activity: Deep slow abdominal breathing triggers the body’s relaxation response (and can help calm the nervous system).
DAILY ACTIVITIES
Week 1, 2, 3: Each morning and evening, take 3 deep and slow abdominal breaths in and out and connect with your breath and body (e.g., after waking up, before going to sleep).
DAILY GUIDED EXERCISES
Grounding
4 weeks
THE GUIDELINES
Daily Guided Exercise: Perform the weekly guided exercise each day for one week.
Daily Activity: Perform the weekly activity each day for one week.
THE SCIENCE
Daily Guided Exercise: Different techniques (like focusing on the breath, body scans, mindfulness, and gentle movements) ground us in the present moment, and over time, heighten awareness and strengthen the mind-body connection.
Daily Activity: Through practice and repetition, our mental muscle is strengthened to become more aware of positive experiences in daily life, fostering a positive mindset and increased positive thoughts and actions.
DAILY ACTIVITIES
Week 1: Notice 1 positive experience each day.
Week 2: Notice 2 positive experiences each day.
Week 3: Notice 3 positive experiences each day.
Week 4: Write down 3 gratitudes at the end of each day.
DAILY GUIDED EXERCISE
TENSION RELEASE
4 weeks
Coming Soon…
THE GUIDELINES
Daily Guided Exercise: Coming Soon…
THE SCIENCE
Daily Guided Exercise: Coming Soon…
DAILY GUIDED EXERCISES