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Mindfulness, Meditation and Self-Awareness 21 Day CHALLENGE

Name: Mindfulness, Meditation and Self-Awareness 21 Day CHALLENGE
Rating: 4.4 (80 reviews)

50+ mindfulness & meditation practices to reduce stress, manage negative emotion & live fully awake, aware, alive!

Created byJoeel & Natalie of Transformation Services, Transformation Services

Last updated 6/2026

English

What you'll learn

50+ mindfulness and meditation techniques
Develop awareness and live in the present moment
Master their monkey mind and manage runaway thoughts and negative emotions
Take back control of who and what you allow to influence you (and master your destiny)
Learn why nearly all successful people and professional athletes practice mindfulness
Develop focused attention and concentration
Calm their thoughts and find peace of mind, even in challenging situations
Stop negative self talk and develop confidence
Develop a mindfulness and meditation routine and formal practice

Course content

5 sections • 62 lectures • 5h 37m total length

Why Practice Mindfulness?4:14
Welcome and overview of the course and the benefits of mindfulness.
Full Workbook: 21 Day Mindfulness Challenge WORKBOOK (ADA Accessible)0:03
All Course Documents in One Handy Place0:08
Cultivating Mindfulness and Self-Awareness7:35
For most people, the chaos and noise happening around them and within their own minds feels like all there is. They live in a constant state of reactivity, being pushed and pulled by the thoughts and emotions they experience. They’re controlled by a voice in their head that worries about everything that can go wrong, criticizes them for everything they do wrong, and feels guilty or angry about everything that went wrong. THIS COURSE will help you take back control of that voice through mindfulness and present moment awareness!
Jump Right In! The 2-Minute Bell Exercise3:26
Let’s jump right in with our first mindfulness exercise! In this exercise, you will use the sound of a repeating bell to anchor your attention in the present moment.
Use Mindfulness to Change Emotions in 90 Seconds2:54
According to neuropsychologist 90 seconds s the amount of time that we will hold an emotion if we don’t feed it. In this lecture and in this course we will give you the tools that you need to be able to have the power to not feed an undesired emotion and give it momentum.
How to Take the 21 Day Challenge (and COURSE DOCUMENTS)4:53
Important information about how to take this course and complete the challenge.
The 3 Core Skills of Mindfulness5:07
In order to live your life mindfully and develop self-awareness, there are three core skills that you need to develop: Focused attention or concentration, Open monitoring or present moment awareness, and Acceptance or non-judgment. In this lecture we will take a look at what each of these means.
Mindfulness and Meditation (and 7 Common Myths)7:14
Learn the difference between mindfulness and meditation, as well as the 7 common myths about meditation (in case you have any resistance to meditation).
3 Types of Meditation4:31
In this lecture we will go over the three types of meditation practices and how and when you can use them in your life and which one will benefit you the most long term.
Questions, Resources and Meet the Instructors0:49

DAY 1: Present Moment Awareness10:02
The present moment holds the key that unlocks your freedom from suffering.
You can only feel free, peaceful, content, safe, or happy NOW. This Now moment is, in fact, all that exists. The things we dream of and the ones we fear are nothing but a figment of the imagination. There is no “future” within which we will experience them. When we do experience the dream or the situation we fear, it will not be in the future, it will be NOW. Thinking of the future can have positive or negative consequences. Dreaming of a future experience of joy can make us feel better now, however worrying about anticipated pain or fear in the future makes us experience that suffering now.
Therefore, in this video we will go over how to experience present moment awareness so that you can live in the reality that you actually have which is the NOW.
The Mini-Mindfulness Exercise1:52
This is a great activity to become more mindful when you are short in time is the mindfulness exercise. This activity has three simple steps that you can do anywhere.
3 Minute Breathing Space2:03
There are times that you just need a quick way to get re-centered or you just want t a mindful practice that you can practice quickly. Therefore, unlike other mindful practices this one can be done easily and quickly especially for those people that have a busy life and an active mind.
2 Minute Bell Exercise (BELL ONLY)2:32
In this exercise, you will use the sound of a repeating bell to anchor your attention in the present moment.
Simple Mindfulness Meditation2:18
In this exercise, you will learn a simple mindfulness meditation that you can use at anytime.
Square Breathing1:35
As you discovered in the mindfulness meditation video, paying attention to your breathing can help increase focus and decrease stress. This square breathing technique is another method to focus the mind, this time using controlled, deliberate breathing. In this lecture we will show you how to do square breathing.
DAY 2: Shifting from the Thinking Mind to the Sensing Mind5:16
One of the key aspect of being mindful is being able to step away from the thinking mind and embracing the sensing mind. Many times people get caught up in thoughts and feelings which may create stress, anxiety, depression, or distraction. Many times we think that if we take action or consume our self with thinking about something that in some magic way things will be fixed. However, sometimes there is nothing that we can do about it and spending time obsessing over those things can be counter productive and cause unnecessary stress.

Therefore, that is why this lecture is essential as we will go over how to shift from the thinking mind to the sensing mind.
The 5 Senses Exercise3:19
The next mindfulness exercise is called 5 senses and it is another simple exercise that you can do at any time to expand your mindfulness habits. You can do it in a couple of minutes or take longer depending how much time you have. In this lecture we will go over how to use your five senses to bring you to the hear and now of your present moment.
Mindful Seeing Exercise2:29
Mindful seen is a simple yet powerful activity especially for those that feel that they want the visual stimulus. Keep in mind that for some using their imagination may not come naturally when meditating. Therefore, this is a great activity for those that identify with that. This activity is one that be done in a few minutes. Also, the best part of the exercise is that it can be done anywhere that you have view.
MEDITATION: Candle Meditation13:00
Using a candle’s flame as a visual object of your attention for meditation is a practice that has been used throughout human history. In this lecture we will go over how to use this mediation and also provide an actual candle meditation you can follow along.
DAY 3: Body Awareness4:24
Our bodies are amazing machines that are alive and in constant motion. At any moment, even when we are still, there are sensations that can be felt within the body that are a great focus for mindfulness. In this exercise we will start by bringing our awareness to our bodies as a way of becoming mindful.
MEDITATION: Progressive Relaxation15:02
In this lecture you will find a progressive relaxation meditation that will walk you through relaxing your body from head to toe.
DAY 4: Mindful Eating3:11
Most of the time when we are eating we are only partially aware of it. Sometimes we are rushing or distracted and don’t even notice we are eating until we see that our plates are empty. This can be because we are talking, thinking, looking on our phones, or any number of reasons. In short, we are not mindful of what we are doing. And this is unfortunate because eating is a highly engaging, enjoyable experience but also it can impact digestion!
In this lecture we will go over and provide an activity so that you can incorporate mindful eating in your life.
Mindful Curiosity (While Eating)2:47
In the following activity, you’re going to use all of your senses in order to explore your curiosity about an item. This is a powerful tool to be able to truly use concentrated focus and be able to truly experience your reality.
DAY 5: Mindful Listening3:19
There is noise going on all around us all of the time.
Sometimes the sounds can be pleasurable or soothing and other times it can be distracting or unpleasant. In the lecture we will go over how to use theses noises to get you back into the present moment.
MEDITATION: Music Meditation3:57
You’ve already experienced the meditative effect of music any time you’ve gotten lost in a song.
This happens because music helps stimulate reward pathways in the brain that are linked to positive emotions. You can use the music to boost your mood among many other things. In this lecture we will go over how to use music meditations and what type of music has been found to have the largest impact in creating mindfulness.
DAY 6: Mindful Walking3:32
Walking has been shown to be one of the most important thing we can do for our health, so establishing a routine of taking walks is a great idea. With the current trend of people using Fitbits or phone apps to count their steps, many people are already trying to get 10,000 steps a day. You might even be one of them! But this lecture isn’t about the physical benefits of walking, it’s about the opportunity that walking offers for practicing mindfulness. Therefore, in this lecture we will go over how to incorporate mindfulness into your walking as a formal or informal meditation.
DAY 7: Mindful Driving4:02
Reality is that many of us spend a lot of time driving. Sometimes we even get to our destinations and do not even realize that we where driving because we where experience a mindless moment. However, our driving time can be a great opportunity to develop mindfulness skills. In this lecture we will go over how to incorporate mindfulness driving in your life.

DAY 8: The Psychology of the Monkey Mind6:09
Discover why our thinking tends to be negative and how our brains work (and how knowing this can help us master your monkey mind and manage negative emotions).
Mindfulness of Thoughts (and How They Create Emotions)9:16
Becoming aware of your thoughts it the entryway to being able to manage them!
Observing Your Train of Thought7:19
Sometimes your thoughts are directly related to what is currently happening, whether it be the task you’re working on at your job, the turn you’re making in the car, or the food you’re cooking in the kitchen. But, most of the time your mind is thinking about something ELSE. It’s re-hashing the argument you had yesterday, remembering that time in college you embarrassed yourself, judging the neighbor for their ridiculous holiday decorations, or worrying about your upcoming interview.
In this lecture we will go over how to be able to observe it and release it without getting attached to it.
DAY 9: Sifting Thoughts into Boxes Exercise2:23
A great activity in creating awareness and differentiating between thoughts, emotions, and sensation is the “sorting into boxes” activity. In this lecture we will go over how to utilize this powerful activity in your life.
Urge Management (Urge Surfing) Activity4:44
This mindfulness technique was originally created by professor Alan Marlatt for addiction treatment. The idea is that urges come and go much like waves. When we feel an urge, whether it’s to eat a food that is not on our diet, yell at someone who has upset us, or take an action we know will have an undesirable outcome, we have two choices: give into the urge or resist it. But, the problem with this is that just like a wave, it is there whether we like it or not. So, when we resist it—when we struggle we sink. We are taken over by the wave. This is why stopping a habit is so challenging. We don’t realize that resisting it is not any better than giving into the urge. In many cases, resisting the urge makes it WORSE.
In this lecture we will show you how to stay calm and ride the wave.
DAY 10: Awareness of Self-Talk, Part 14:44
There are two layers of thoughts—the ones we can hear or experience as the voice in our head, that makes commentary about ourselves and everything around us, and the deeper level beliefs that determine our opinions, perspectives, and judgments. In this lecture we will go over them and how to become aware of them.
Awareness of Self-Talk, Part 29:09
In the last lecture you named your inner critic. (We like to call ours Bob.) There are 4 common and easy-to-spot ways that your inner critic shines it’s light of negativity on your world. We will go over how to spot these 4 things and how to stop them in this lecture.
DAY 11: Developing Emotional Awareness2:48
Sometimes people have a difficult time identifying their emotions and it’s usually because of one of the following reasons:
·       We were made to think our feelings don’t matter
·       We were made to fear expressing our emotions
·       We were made to feel guilty if our emotions (or desires) were an inconvenience on others
·       We were discouraged from feeling or expressing specific emotions
In this lecture we will help you overcome some of the things and give you the tools to become emotionally aware.
RAIN Technique for Accepting Emotions5:21
In this lecture we will go over the RAIN Technique for Accepting Emotions which is a four step process that serves as a powerful tool to help us to accept emotions.
DAY 12: Mindfulness for Anger (and Other Negative Emotions)8:08
Becoming aware of our emotions is the first step. The next step is to develop the ability to manage them.
Anger is one of most challenging emotion and can be destructive to our well being, our relationships with others, and even our bodies. Anger builds in intensity the longer we hold onto it, so the key to managing anger is to defuse it before it builds and leads to negative consequences. Often, anger comes on rather quickly due to a trigger and the resulting impulsive response. By practicing mindfulness with your anger, you can learn to lengthen the space between the trigger and the response. In this lecture we will provide tools to be able to shift anger.
Willing Hands Exercise2:54
When the mind is having a hard time accepting something, emotionally we tend to feel frustration or anger and the body reacts by tensing up. Because of the connection between the physiological reaction in the body and the underlying thoughts and emotions, if we change the state our body is in we can impact the emotion. In this lecture we will provide a simple exercise to help you use your body to change your emotional state.
DAY 13: Intentionally Creating Desired Emotions12:36
In this lecture we will help you develop the tools to be able to intentionally create a desired emotions.
The Half-Smile Technique4:34
Now we will take a look at an uplifting mindfulness exercise called the Half Smile Technique. The mind doesn’t know the difference between what we’re thinking and what is happening in real life, and so it responds by creating an emotional response to our thoughts and what are body is telling it. Therefore, we will go over how to use your body to change your emotional state.
The Power of Gratitude2:56
Gratitude has been shown through research to be a powerful tool to decrees negative emotions such as anxiety and stress among others. We can not be in a state of gratitude and be angry, anxious, or depressed. Therefore, taking the time to focus our attention to what we are grateful for in our life we can shift our state. In this lecture we will go over how to how this powerful tool of gratitude.
MEDITATION: Gratitude Meditation9:07
In this lecture we will provide you with a powerful gratitude meditation that you can use to get yourself in a state of gratitude.
DAY 14: Surrender, Acceptance, and Letting Go7:27
Many people have a negative association with the word surrender because they think it means that they are giving up, giving in, or waving a white flag. Surrender does not mean to give up, it means to accept what IS. Surrendering is an essential tool in mindfulness. In this lecture we will go over what surrender is and how to be able to get to a place of acceptance in your life.
MEDITATION: Release/Surrender Meditation12:16
In this mindfulness mediation you will pick something that in your life that you feel resistance about. This may be something that you wish you could change but you cannot. Something you are having a hard time accepting. Or even something from your past that is negatively impacting your life. Then we will walk you to a mediation to release it.

DAY 15: Everything We Experience is Internal6:59
Human experience exists 100% internally. Everything you have experienced has happened inside of you, including your thoughts, emotions, and your senses of sight, sound, smell, taste, and touch. In this lecture we will go over our internal experience.
MEDITATION: Self-Inquiry Meditation8:53
Self-realization first begins by realizing what we are not our thoughts. Self-awareness is what gives us the ability to consciously respond to our environment, deliberately create our thoughts and emotions, and relate to and understand other people. In this lecture we will explore Who am I through a self-inquiry meditation.
DAY 16: Self-Compassion Exercise2:55
Many people find it easy to have compassion for others. They recognize others struggles, honor their needs, understand their concerns, and wish them well. But when it comes to how they view and treat themselves when they are experiencing similar life challenges, they do not extend that same kindness. It is common for people to judge themselves harshly, put undue pressure on themselves, and negate their own needs. In this lecture you will learn how to practice self-compassion so that you can improve your well-being, confidence, and resilience.
MEDITATION: The Mindfulness Mountain5:22
Like the mountain, your life will present an ever-changing experience at the surface and you will experience varying degrees of darkness, light, activity, and stillness. This lecture and mindfulness meditation will help you remember that at your core the truth of who you are remains strong and patient, allowing everything that passes to be as it is as you enjoy the variety and colors of life with composure and compassionate clarity.
DAY 17: The Importance of Choosing Inputs6:59
We are social creatures by nature, which makes us heavily influenced by others. We have a natural drive to belong, meaning we will conform to those we deem important. We also are social learners, so we will pick up the habits and behaviors of others. In this lecture we will go over how to choose inputs based on the life or experience that you are trying to create.
DAY 18: Being Present with Others and Holding Space11:58
When you say, “how’s it going?” to coworkers, store clerks, or even family, do you ever really stop to listen to the answer?
Be honest with yourself and consider, how often do you give another person your undivided attention?
It’s important to practice being present with other people. When you’re not present with them—when you are with them in the same room or even right next to them but your mind is elsewhere, you both miss out on the opportunity to truly connect, and you make the other person feel like they aren’t valued.
All everyone wants is to be seen and heard.
In this lecture we will go over how to be present with others.
Mindful Arrivals3:52
Whether you’re arriving at work or arriving at home, do so mindfully. In this lecture we will go over how to practice mindfulness in your arrivals.
DAY 19: Random Acts of Kindness3:47
Love and kindness are ways of expressing one’s mindfulness to others. They are also wonderful states to experience during mindfulness meditation. One way to practice mindfulness with others is to offer acts of kindness. However, you can also give yourself and others the gift of loving-kindness through meditation itself, by feeling the emotions and sending the loving energy to others. In this lecture we will first look at acts of kindness and how to practice active mindfulness. Then you will find a loving-kindness meditations in the next lecture.
MEDITATION: Loving Kindness Meditation11:18
Loving kindness is a natural opening of a compassionate heart to ourselves and to others. In this exercises you will begin with developing loving kindness toward ourselves and allowing our hearts to open with tenderness. We will then spread that love and kindness to others.
DAY 20: Developing a Mindfulness Routine6:21
In this lecture we will go over how to develop a mindfulness routine that you can follow and that you can be inspired and excited to continue.
Mindful Morning Routine8:59
In this lecture we will give you tips in creating a mindfulness mourning routine so that you can start your day mindfully, in a great place, and inspired to make it be an amazing day by being centered and present.
Mindful Bedtime Routine7:26
In this lecture we will give you tips in creating a mindfulness bedtime routine so that you can end the day mindfully, sleep better, and be prepared for your next day.
DAY 21: Creating a Formal Meditation Practice9:27
One of the most of the most important things that you can do moving forward is to create a formal mindful mediation practice for yourself. In this video we will go over how to create that formal mindfulness meditation practice so that it can become part of your unconscious daily actions.

Congratulations and Next Steps.1:41
Congratulations you completed the 21 mindfulness days! Now its about making it a lifestyle. In this video we will go over your next steps and how to create it a lifestyle

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Supplemental course that goes along with the Happiness Coach Certification, intended to assist with using speaking as a marketing tool.
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FREE Copy of the 21 Day Mindfulness & Meditation Challenge EBOOK0:04
Bonus: Additional Resources You Don't want to Miss3:39

Requirements

No prior knowledge or experience in Mindfulness and meditation is needed as the course is laid out in a simple but comprehensive manner so that you have everything you need to start applying mindfulness and mediation to your life.
This mindfulness course also provides you with a 21 Day Mindfulness Journal that you can print or that you can use to follow along and takes notes.
An open mind and a willingness to incorporate mindfulness practice in their life.

Description

Studies have shown that people spend almost 50% of their daily life on autopilot, meaning that your 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:

In Week 1 you’ll practice enjoying the present moment and learning how to be mindful in everyday life.
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.
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.

So, who are we?

We are Joeel & Natalie Rivera, serial entrepreneurs, authors, speakers, and educators. We have over a decade of experience in the field of psychology and life coaching. All of our programs are designed based on our experience in coaching, social services, psychology, and education, as well my Masters’ in Counseling and research on happiness for my dissertation for a PhD in psychology. At the time of this recording, we have over 800,000+ students from 200 countries.

Who this course is for:

Anyone who wants to be more mindful in daily life and fully aware, awake, and alive!
Beginner meditation: anyone who has been curious but either resistant to meditation or has tried it but never developed a meditation habit
Anyone who is tired of being stressed out, overwhemled, and lost in worry or anxiety.
Anyone who wants more peace, happiness, and confidence.
Anyone who wants to increase their attention, concentration, focus, health, and ability to handle stress.

Mindfulness, Meditation and Self-Awareness 21 Day CHALLENGE

What you'll learn

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Course content

The Power of Mindfulness11 lectures • 41min

WEEK 1: Mindful Awareness of the Present Moment18 lectures • 1hr 25min

WEEK 2: Awareness of Thoughts and Emotions17 lectures • 1hr 52min

WEEK 3: Awareness of Self and with Others13 lectures • 1hr 34min

Conclusion and What's Next3 lectures • 5min

Requirements

Description

Who this course is for: