14 days of Mindfulness
- 4 hours on-demand video
- 17 articles
- 17 downloadable resources
- Full lifetime access
- Access on mobile and TV
- Certificate of Completion
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- This course will give you the opportunity to learn mindfulness techniques, to help you relax, reduce stress and anxiety.
- Mindfulness is about living in the here and now, not in the past or in the future.
- 14 days of mindfulness with bite size lessons and exercises to practice throughout the day.
- Learn about the 7 Attitudes of Mindfulness.
- Meditations to download and use for life.
- Lifetime access to this course.
- eBook and worksheets to take away.
- Topics - Beginner Minds, Formal and Non Formal Exercises, Meditation, Autopilot, Gratitude, Non Judgmental, Positive Thinking, Thoughts and Emotions, Stress, Acceptance, Letting Go and the 7 Attitudes of Mindfulness.
- No prior Knowledge is needed for this course.
Mindfulness and meditation is great way to help you relax, reduce stress and anxiety. Learn how to practice mindfulness within your day to day life. This course is designed for anyone who wants to improve their mental well-being or just wants a more peaceful and a present life. It will allow you to learn strategies that engage mind, body, and breath activities to reduce stress and promote health and wellness, learn mindfulness in under 20 minutes a day for 14 days. Equipping your with lots of different mindful tools to enable you to continue practicing for the rest of your life.
- This course is open to everyone that want to learn and practice how to incorporate mindfulness in they day to day life.
What is Mindfulness?
Mindfulness is about living in the here and now, not in the past or in the future.
We spend 80% of our life living in our minds, worrying about the past or
whittling about the future. Mindfulness teaches us how to live more in the
They say we can only truly be happy when we are living in the moment, if you
think of a time when you was really happy, laughing and enjoying yourself.
You were probably with friends or family, enjoying the moment, not sitting
there worrying about the past or living in your head.
We have on average 60,000 thoughts a day, a lot of these thought can be simple
“I need to buy bread on the way home” or “What shall I have for dinner?” but
equally a lot of our thoughts can have emotions and feeling attached to them.
Thoughts can make us physically and mentally ill, when we are stressed or
worried we quite often get run down, headaches, sore throats and worse. Our
thoughts are linked to our wellbeing so it is so important to be able to be aware
of our thoughts and feelings that come with them.
We spend so much of our life worrying about the future but the future is only a
story we make up in our head, it can’t be really, as no one can predict the future.
So we make a story up in our head and then start to worry about this story
coming true, or we make a nice story up, them get upset with other people and
ourselves when it doesn’t come true, but no one else even knows your story,
they all have their own.
This workbook will teach you simple and effective ways of being mindful.
Giving tasks and techniques to bring yourself into the present moment. Also it
will explore your thought and feeling so you recognise when you start to worry
about things you cannot control.
Mindfulness is about coming into the present moment, but also about noticing
how you feel and what thoughts you have in that moment. By doing this we can
start to understand how we react in different situations and start to add more
acceptance and be less judgemental of yourself and others.
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” - By Thich Nhat Hanh
DAY 2 Beginners Mind
“BEGINNER’S MIND: An open, beginner’s mind allows us to be receptive to new possibilities and prevents us from getting stuck in the rut of our own expertise. No moment is the same as any other - each one is unique and contains unique possibilities. Are you able to see the sky, the stars, the trees, with a clear and uncluttered mind?” by Jon Kabat-Zinn, Full Catastrophe Living.
“If your mind is empty, it is always ready for anything; it is open to everything.
In beginner’s mind there are many possibilities; in the expert’s mind there are
few.” by Zen monk Shunryu Suzuki
Hold an object in your hand.
Really look at the object, noticing everything about it.
Notice the weight of it.
Is it smooth or rough?
What size is it?
Notice the colour, shape and texture of the object.
Does it feel warm or cold?
When your mind wanders, gently bring it back to the object.
What does it smell off
Is it shiny or dull?
What material is it made of?
What is it used for?
Does it have a name?
Bring your awareness back to the room.
Formal and Non Formal Mindfulness Exercises
Mindfulness has formal and non-formal exercises, it is a non-judgmental
awareness and involves paying attention to the present moment with kindness
Formal exercises can include sitting meditation, walking mediation and lying
down mediation but there are many informal ways people can practice
mindfulness in their lives. Non formal mindful exercise are about turning
everyday activities into mindful activities. Washing the dishes, eating a meal,
driving, sitting at the traffic lights etc...
Non Formal ideas
Eating a meal
Have a conversation and really listen
Brushing your teeth
Tune into your body and notice how you feel
Waiting for the computer to switch on / off
Take 10 deep, slow breaths
Making and drinking a cup of coffee
Red traffic lights – Taking the time to breath
Notice 5 things you can touch, see or hear
Notice 5 things you can smell or taste
Take in your surroundings
Benefits of Meditation
Research shows that meditation has great benefit to you if practice regularly. It
can decreases tension in the body, helps you to relax, which helps to reduce the
cortisol levels, lowers stress and anxiety.
It can helps with headaches, migraines, joint pain and muscle aches, plus
anything that experiences tension in the body. Slows down the heart rate and
regulates breathing. Lowers the risk of diseases including high blood pressure,
heart attacks and strokes. Lowers blood pressure, improves immune system,
boosts the presence of antibodies within the blood, which helps fight infections
and decreases stress, depression and anxiety.
One Minute Breathing Mediation
When you are stressed or anxious your breathing increases, getting you ready
for danger. Slow, relaxed, deep breathing allows your body to relax. Helping to
calm you down, reduce stress and anxiety.
Sit or lay in a comfortable position
Close your eyes
Breathe through your nose
Slow your breathing down.
Breathe in for the count of 3
Breathe out for the count of 3
If you have any breathing difficulties then do not force you breathe, just focus on your nature breathing without manipulating it in any way. Just noticing your in breathe and your out breathe.
Habit releasers can help reveal some of our automatic thought and behavior.
Automatic habits can trap you in negative ways of thinking.
Habit releaser are about doing something in a different way to forcing you to
think about the current situation.
Ideas for Habit Releasers
Wearing your watch on the opposite arm.
Going for a walk, somewhere you have never been.
Writing with your non-dominate hand.
Eat you meal with your opposite hand.
Brush your teeth with your opposite hand.
Stick a sticker on your watch.
Put away your mobile phone for an hour.
Take a new route to work.
Go somewhere you have never been before.
Become a meal critic, eat at a different place each time you go out.
Keeping a gratitude journal focuses your attention on developing more grateful
thinking. It can help us not to take things for granted. Teaches us how to look
for the good in situations instead of always looking at the bad.
We spend so much of our life moaning and criticising ourselves and others. Just
by focusing on what is good in your life, you can start to appreciate what you
A simple way of doing this is to write down 3 things a day that you are grateful
for, it could be as simple as:
Or could be a nice act that someone has done for you.
On the next page is a weekly gratitude journal, simply print out as many pages
as you wish and start to fill them in, you could do it first thing in the morning or
just before bed, completely up to you.
DAY 8 Non Judgemental
“NON-JUDGING: Being an impartial witness of your own experience requires that you become aware of the constant stream of judging and reacting to inner and outer experiences that we are normally caught up in, observe it, and step back from it. Just observe how much you are preoccupied with liking and disliking during a ten-minute period as you go about your business.” by Jon Kabat-Zinn, Full Catastrophe Living.
“Dwell in stillness and to observe without reacting and without judging.” ― Jon Kabat-Zinn, Wherever You Go, There You Are
Story - The Cookie Thief
Mindfulness in Eight Weeks by Michael Chaskalson
This story is about a women who was waiting at an airport one night. With
several long hours to go before her flight, she bought a book and a bag of
cookies, and found a place where she could sit and read.
Deeply engrossed in the book, she suddenly realised that the man sitting beside
her was taking cookies from the bag that was sitting between them. Not
wanting to make a scene, she tried to ignore him. But it didn’t stop with just
one or two cookies – it went on and on. She read and ate and the man continued
to eat too. She kept on trying to ignore the situation but found she just got
angrier and angrier.
Finally, there was only one coolie left. The man took the last cookie, broke it in
half and, with a smile on his face, offered her one half while he ate the other.
She took it grudgingly, angrily thinking about how rude he was.
She was about to say something but her flight was called. Gathering her
belongings, she heading for the gate, refusing to look back at the “Cookie
Thief”. Fuming inwardly, she boarded the plane and kept on with her reading.
In the middle of the flight, she reached into her bag and found an unopened
pack of cookies inside it. “If these are mines,” she realised, “then the cookies
we were eating were his! And he tried to share them with me…” To her shock
and dismay she realised that she’d been the rude one there as well as the thief.
Positive Attitude and Affirmations
Positive attitude can helps you cope with day to day life. Allowing you to focus
on the positive side of life, instead of focusing on your worries and negative
With a positive attitude you can see the best in all situations and people. A
positive mind can be developed.
Developing a Positive Attitude:
With Mindfulness you can start to learn to master your thoughts. Make the
choice to be happy and start to believe in yourself. Find reasons to be happy.
Surround yourself with happy people.
Repeating affirmations that inspire and motivate you can help you develop your
subconscious mind and look at life more positively.
Positive affirmations can help you to change negative thoughts and achieve
They are easy to create and use, you need to say and repeat them often.
Thoughts and Feelings
We have on average 60,000 thoughts a day, a lot of these thought can be simple “I need to buy bread on the way home” or “What shall I have for dinner?” but equally a lot of our thoughts can have emotions and feelings attached to them. Thoughts can make us physically and mentally ill, when we are stressed or worried we quite often get run down, headaches, sore throats and worse. Our thoughts are linked to our well being so it is so important to be able to be aware of our thoughts and feelings that come with them.
Words and Thoughts Meditation
Find yourself a comfortable position. When you are ready, close your eyes. Now take a deep breath in through your nose and out through your month. With each breath relax and clear out your mind. One more time, breathe in and breathe out.
Tune in to my voice. I am going to say a set of words one at a time. I will say one word and then pause for a moment. Then I will say another word and pause for another moment and so on. Notice what come up in your mind when I say a word, such as a thought, feeling, urge, image, or sensation. Continue with me from word to word. At the end I will ask you to open your eyes and return your attention to the room.
Rose - Coffee – Sun – Seaside – Money - Winter
Work – Wind – Pets – Love – Mindfulness - Lavender
Open your eyes and come on back to the room when you are ready.