Mindfulness Meditation 30 Day Boot-Camp By Jason Stephenson

Begin Your 30 day Boot-camp adventure here! In the first section of this program, I will give you a run down of who I am, my experience in meditation and my thoughts on meditation.

Section 2 is where you will begin the 30 day bootcamp training. 

And finally, I will add some bonus meditations for you to enjoy at the end of the course.

Please remember, any questions, just reach out to me and I will respond asap.

1. Make a commitment to complete your boot camp training
2. Keep a journal. Write your experiences of how you feel before, during and after the meditation experience.

This is the foundation for your 30 day Mindful meditation Boot-camp. You are asked to use this EVERY DAY FOR THE NEXT 30 DAYS... (and even beyond!)

Days 1 and 2 (and EVERY day to begin your bootcamp) 

Here is your BASIC CORE MEDITATION for the next 2 days... and every day there after for the next 30 days.
Time: 7 minutes

Day 3 and 4: 

A guided meditation to help you Surrender to all that is, and let go of that which you cannot control.
Time: 12 minutes

Stress has the ability to be both beneficial and detrimental. The good kind of stress gives us energy and focus, but bad stress can lead to depression, anxiety, high blood pressure and possibly death. One of the most important factors of stress is how you choose to handle it. Read on into this article for tips, tricks, ideas and advice on how to handle all things stress related in your life.

Day 5 and 6: 

A healing meditation to help open your heart charka. This music comprises of rainfall and the crystal singing bowl. 
Directions:
Find a comfortable place and close your eyes. 
Focus on your breathing and your heart center whilst you do this meditation. Use if for forgiveness, compassion, to send love or healing to another - and even for yourself.

Day 7 and 8: 

Time Allocation: 30 minutes for next two days.
Instructions:
This can be done anywhere. IN the city, the beach, by the lake, in the snow. As long as you are comfortable and not fighting the elements.
The main this is, is to walk with presence and be 100% aware of your environment. Every step is to be mindful. Look, listen, be aware. Be present
Looking straight ahead. If you are distracted, simply bring your attention back to the center.

Day 9 and 10: 

A great meditation to help aid the digestion process. When we eat mindfully, we eat with awareness of every mouthful we take. We savor every taste.
Be grateful for all that is on your plate and all of the food that nourishes you and your body.

Day 11 and 12 : A nine minute guided meditation to help enrich your visualization process and be deeper in touch with your 5 senses.

Day 13 and 14: 

Allocation time: 10 minutes for the next two days.
Instructions: 
Standing comfortably, on a flat position, feet shoulder width apart. Arms resting by your side, and vision just in front of you. Soften your gaze and focus on your breathing. Breathing in a regular pattern, slowing the breath down.
Become aware of all around you. Where your feet touch the ground. Your environment. If you are distracted, simply go back to your breathing, and back to your awareness in your current environment.

Introduction to OM

Welcome to one of my favourite mantra meditations using the Sanskrit work OM. The sound of cosmic consciousness.
Used by many religions across the world and is a vibrational frequency of 432 Hz - the vibration of nature itself.

Join in with me for this OM meditation. I will do the first few with you, and leave you to complete the rest in your own time.
Time: 10 minutes each day.
Please note: This is not about singing. It's all about using your beautiful natural voice.

Grab some dirty dishes today, take some time out (approx 30 minutes) and begin to wash your dishes in the most mindful way ever.

You'll be glad you did.

Day 19 and 20: A 10 minutes guided meditation to take you on a journey into a forest where you will become one with nature and calm your mind.

Time involved: 2 days - 30 minutes each day. A combination of walking meditation, with an active meditation of drawing in the sounds of nature and breathing.

Day 23 and 24: A 10 minute guided meditation to take you into a desert where you will get to meet your "Sand guardian" and choose to manifest yours desires.

Take time out for silence:
First day - first half of day of no communication, no phones, no speaking, no Facebook, Twitter etc.
Second Day - A full day and evening of NO COMMUNICATION at all.
Please let everyone know that you will be doing this ahead of time. If you can escape for this time, do it.
If you cannot last the full day and night, please at least do it for the entire day (8 hours)

Day 27 and 28: An 11 minute guided meditation to take you into the depths of the ocean. What message will the powerful ocean hold for you?

Day 29 and 30

Listen to these soothing spoken affirmations whilst you reflect and meditate on them.
They will be spoken three times, and then space left for you to meditate and reflect on the powerful words...

CONGRATULATIONS! I wish you continued peace with your meditation journey!

In this short meditation, you will begin to understand what being in the flow is all about and how you can get into this flow space. 

What activities can you do where you flow the most. Please enjoy this short meditation.

Did you know that when you are in the flow, all worries disappear? Enjoy this short lecture and meditation

In this short meditation/lecture, you will soon begin to know what steps you need to take to find your flow.

In this short lecture/meditation, you will begin to understand how your life can change when you are living with flow. 

Using this guided meditation, you will gain practice in the art of meditation, whilst at the same time, being able to release stress, tension, and unwanted thoughts.

This is an ideal daily meditation.

Mother Nature Rainfall Meditation

Sometimes, the sound of nature herself can be a beautiful way to meditate. In the following 16 minute session, you will be able to try this out.

Instructions

1. Simply sit or lie down

2. You can use headphones or speakers for this session

3. Close your eyes and focus on the rainfall (Just allow the sounds of rainfall and gentle thunder to wash over you)

4. If thoughts enter your mind, simply release them on your breath out.

5. Establish a regular breathing pattern Breathing in on a count of 4, hold for 4 counts, and finally let go of all the air for 5 counts. Continue this process throughout.

This is a great meditation to do just prior to bedtime. At the end of this session you will be able to comfortably enjoy the "Rainfall Meditation."

Mother Nature Rainfall Meditation... Close your eyes, let go, and allow mother nature to help aid in the relaxation process.

Some common issues that come up when doing your meditation practice and how you can overcome them.

Peaceful affirmations to help you relax. Use this next track as a meditation. 

Enjoy this beautiful Bonus MP3 affirmation relaxation.

A great meditation to do just prior to sleeping. Eases your mind chatter. 

Enjoy this mindfulness meditation - great for beginners and experienced alike.

A meditation you can do prior to sleep to help you go to sleep with a positive frame of mind. 

This is a short 10 minute guided visualization to help you to let go of nerves and visualize your success as you begin to see yourself in the exam room 

A spoken guided meditation to help release and balance the throat chakra.

If you would like to know more about the charkas you can see that here on my website. http://www.jasonstephenson.net/single-post/What-are-Chakras

This is a bonus series I am adding to the course. This series is going to be on the 7 main Chakra's we all have within our bodies - and balancing them through sound therapy.

I will be talking you through this guided meditation and my brother (Matt) will be using sound therapy. There will be  7 videos in this series. I will post them as they come available - (They will be also placed on my  Youtube channel too - but here, you will have access to download it and keep, so you can play offline) and often times, you will get them much faster than Youtube. 

If you would like to know more about the charkas you can see that here on my website. http://www.jasonstephenson.net/single-post/What-are-Chakras

I hope you can gain something from them. Enjoy! Stay tuned for more in the coming days. 

A meditation that has literally helped hundreds of thousands of people on YouTube - I thought I need to include this here, as it may just help you. Indeed, when I am stuck in life, I use this one myself!