5-Day Meditation Challenge | Phil Ebiner | Skillshare

5-Day Meditation Challenge

Phil Ebiner, Video | Photo | Design

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9 Lessons (1h 11m)
    • 1. Intro to Meditation for Entrepreneurs

      0:49
    • 2. Meditation Challenge Orientation

      1:52
    • 3. Day 1

      10:20
    • 4. Day 2

      10:35
    • 5. Day 3

      12:06
    • 6. Day 4

      8:31
    • 7. Day 5

      10:26
    • 8. Bonus Meditation 1

      6:18
    • 9. Bonus Meditation 2

      9:58
30 students are watching this class

About This Class

Do you want to increase focus, boost productivity, and achieve your goals?

This 5-day meditation challenge is the perfect way to start off your day. This challenge helps you focus more on whatever you are working on today. 

You will be more productive and accomplish your goals quicker. Don’t worry, you don’t need any experience meditating. In fact, we created these meditations for people with little or no experience.

Each day of the challenge, all you have to do is pause for 10-15 minutes of your morning, and you’ll quickly see the benefits of meditating.

  • Quiet your mind
  • Increase your focus
  • Boost productivity

Transcripts

1. Intro to Meditation for Entrepreneurs: are you trying to be more productive? Meditation is one of the ways that I've found to help me be more productive each and every day of my life. Meditation decreases my stress and helped me focus on the tasks that are most important and that will accomplish the most. Results in this series of videos I'm providing you with a five day meditation built for entrepreneurs were just people that want to be more productive and more focused at the end . There's also two bonus meditations that you'll enjoy that will take it a step further in the next video. There's actually an orientation to the meditation Siri's that will help you get started if you're a beginner or even if you're at an advance meditator. Thanks for watching and enjoy. 2. Meditation Challenge Orientation: Hello and welcome to the meditation tribe. This is a quick orientation about what this five day meditation program will be like, what your goals are and some tips for making its successful. Each day you'll receive a short meditation. He don't need any prior experience. Meditating only have to do is listen to it and follow the directions. These meditations are meant for entrepreneurs who want to kick start their day and be more focused and productive. I suggest listening to them at the very start of your day. Ideally, right before you work, I suggest trying to find a place of peace and quiet where you won't be distracted. Now, as an entrepreneur, your mind is always racing with ideas. What is your next task? What should you be working on? What are your hopes and dreams for the future? Sometimes you probably feel like there's too much going on. There was too much on your plate. You don't know exactly what you should be doing right now. You don't know what would be the most productive task, and that's what we'll be doing with these meditations. Each meditation also has one other focus item that will be contemplating designed to make you a better entrepreneur. My goal is to help you be more focused so you can do your best work. And I truly believe just giving yourself 10 minutes of meditation at the start of each day will help. Thank you so much for giving yourself that time and space, and I look forward to helping you become the best entrepreneur you can be. 3. Day 1: hi and welcome to the meditation tribe. Over the next five days, I'm going to help you become a better entrepreneur. Actually, I'm going to help you become the amazing entrepreneur you already are. If you haven't listened to the orientation, please do so now. That way we can dive right into today's meditation. Remember, don't worry. If you've never meditated before, there is no right or wrong way to do this. And I'll be here with you the entire time, guiding you through the next 10 minutes or so of your day. Just relax and get comfortable. It will be helpful to close your eyes, but if that's not possible, that's perfectly OK. Wherever you are sitting on a chair, on the ground, in your car, maybe you're still lying in bed just waking up. We're going to try to be more aware of our bodies and our senses. We feel alive through our senses. On through meditation, we can actually become mawr aware of our senses, therefore becoming more alive. And if we feel more alive, we will be better entrepreneurs more focused at more productive. So to start, let's focus on our breath. Take seven deep breaths in and out through the nose, in through the nose and out through the nose, in through the nose. Fill your chest, filling up with oxygen and out through the nose. Fill your body, relaxing in through the nose, breathing in life out through the nose, breathing out anxiety, breathing in life, breathing out stress and anxiety in and out, in and out, in and out. You probably already feel a little bit more alive, a little bit more focused, a little bit more ready for your day. Keep taking deep breaths and focus on your body. Starting down to your toes. Fill the weight of your feet on the floor. Fill your carbs on your knees, your thighs moving up to lower back, moving up your spine to your upper back. Maybe there's a bit of stress or tension there. Don't try to get rid of it. Just acknowledge that it's there and move on. Moving out to your shoulders down your arms past your elbows. Two hands and your fingers. Get the minute We go back up to your shoulders and neck of the back of your head, around your ears to your forehead, your eyes and nose and mouth and back your breath as you breathe. Start to recognize what going on outside of your body. What is the temperature? What do you hear? Just notice. Whatever is around you, you can try counting all of the different sounds that you can hear right now. If your mind starts to wander, that's perfectly OK. Just acknowledge the thought. Say hello and come back to your breath, focusing on the in and the out in and out every day. We will include a meditation about goal setting by knowing what our goals are for each day , we become more likely to achieve those goals which lead to achieving our weeks goals, our years, goals and a life schools. And since it's our first meditation together, that's all will focus on today. So think to yourself as we breathe today. What are you hoping to accomplish? Are you working on a project today? What is that project? What part of that project are you working on today? Is there a specific task that will help you accomplish that project? What is the first task you'll do? How will you stop that task while you work on that task? What distractions. Might there be? How will you combat those distractions? Now, imagine completing that first task. That part of the project you're working on today. Imagine finishing the entire project. What does it feel like? Imagine that it is the end of the day and you have accomplished everything you want to accomplish. How does it feel? Are you happy? Are you excited? Do you feel fulfilled? Now Let's get back to our breathing in through the nose. Then back out through the nose, in through the nose and out. We're going to count backwards from 10 21 And when we reach one, we will be ready for the day. You will be ready to accomplish that first task to fight off any distractions and make sure that you finish at least that very first task to get your day started on the right foot. It may help you to count as you breathe. 10. We breathe in nine. We breathe out. Eight. We breathe in seven. We breathe out. Six five full. Three. You're ready to conquer this day to one. How do you feel? Take a moment to thank yourself for allowing you to spend a few moments at the start of your day to pause and find focus, and whenever you're ready, open your eyes and get on with your day. 4. Day 2: hi and welcome to the meditation tribe. Today is your second meditation. Hopefully, yesterday's meditation helped you be more focused and productive now, just like he did yesterday. Try to relax and get comfortable to start. Let's focus on our breath. Take seven deep breaths in and out through the nose, in through the nose and out through the nose, in through the nose. Fill your chest, filling up with oxygen and out through the nose. Fill your body, relaxing in through the nose, breathing in life out through the nose, breathing out anxiety, breathing in life, breathing out stress and anxiety in and out, in and out, in and out. He probably already feel a little bit more alive, a little bit more focused, a little bit more ready for your day. Keep taking deep breaths and focus on your body. Starting down in your toes. Fill the way to your feet on the floor. Fill your carbs on your knees. You're FIEs, moving up to lower back, moving up your spine to your upper back. Maybe there's a bit of stress or tension there. Don't try to get rid of it. Just acknowledge that it's there and move on moving out to your shoulders down your arms past your elbows. Two hands and your fingers. Get them until we go back up to your shoulders and neck up the back of your head around your ears to your forehead, your eyes and nose and mouth and back. Do your breath as you breathe. Start to recognize what going on outside of your body. What is the temperature? What do you hear? Just notice. Whatever is around you, you can try counting all of the different sounds that you can hear right now. If your mind starts to wander, that's perfectly OK. Just acknowledge the thought. Say hello and come back to your breath, focusing on the in and the out in and out. Today we're thinking about what excites us about being on entrepreneur. I'm going to ask you a few questions to focus in on today's topic. When I ask you a question, take a moment to think about the answer. Continuing to breathe. Why did you want to be an entrepreneur? Are you excited to be your own boss? I am excited to create something off your own. What are you creating? Who were you helping Are you excited about making the world a better place? How are you making the world a better place? Take a minute to just reflect on all the reasons you want to be an entrepreneur. To soak in all of those positive thoughts. Hopefully you're thinking of lots of reasons why you want to be an entrepreneur. These thoughts will carry you throughout this journey. Every day we will conclude our meditation with gold setting. By knowing what our goals are for each day, we become more likely to achieve these goals. So think to yourself as we breathe today. What are you hoping to accomplish? Are you working on a project today? What is that project? What part of that project are you working on today? What is the first task you'll do? How will you stop that task while you work on that task? What distractions might there be? How will you combat those distractions now? Imagine completing that first task. What does it feel like? Imagine that it is the end of the day and you have accomplished everything you want to accomplish. How does it feel now? Let's get back to our breathing in through the nose and back out through the nose, in through the nose and out. We're going to count backwards from 10 to 1. And when we reach one, we will be ready for the day. You will be ready to accomplish that first task to fight off any distractions and make sure that you finish at least that very first task to get your day started on the right foot. It may help you to count as you breathe. 10. We breathe in nine. We breathe out. Eight. We breathe in seven, we breathe out. Six five full. Three You're ready to conquer this day to one. How do you feel? Take a moment to thank yourself for allowing you to spend a few moments at the start of your day to pause and find focus. And whenever you're ready, open your eyes and get on with your day 5. Day 3: Welcome to the third day of your meditation program. Yesterday we talked about what gets you excited about being an entrepreneur. Today. We're thinking more about our goals. This time we'll be focusing on our long term goals. But first, let's start the meditation like we always did. Take seven deep breaths in and out through the nose, in through the nose and out through the nose, in through the nose. Fill your chest filling up with oxygen and out through the nose. Fill your body, relaxing in through the nose, breathing in life out through the nose, breathing out anxiety, breathing in life, breathing out stress and anxiety in and out, in and out, in and out. He probably already feel a little bit more alive, a little bit more focused, a little bit more ready for your day. Keep taking deep breaths and focus on your body. Starting down in your toes, fill the weight of your feet on the floor. Fill your carbs on your knees, your thighs moving up to lower back, moving up your spine to your upper back. Maybe there's a bit of stress or tension there. Don't try to get rid of it just acknowledge that it's there and move on. Moving out to your shoulders down your arms past your elbows. Two hands and your fingers. Give them until we go back up to your shoulders and neck up the back of your head around your ears to your forehead, your eyes and nose and mouth and back. Deal breath as you breathe. Start to recognize what going on outside of your body. What is the temperature? What do you hear? Just notice. Whatever is around you, you can try counting all of the different sounds that you can hear right now. If your mind starts to wander, that's perfectly OK. Just acknowledge the thought and come back to your breath, focusing on the in and the out in and out. Today, let's think about our long term goals, starting with one year. Imagine yourself in one year. Where are you? Are you doing the same type of work? What big projects have you accomplished this year? What would make this year successful? Let's think about money because it's something that is on your mind often, and that's OK. How much money do you want to make this year? It's okay to dream big. It's okay to dream small. What is your number to achieve that number? How much do you need to make each month? Are you selling a product or service? How many of those do you have to sell each month to achieve your monetary goals? Now take a deep breath and know that all of this is possible. Or if this is possible with your focus and dedication, let's move out a little bit further. 25 year goals. Imagine yourself in five years. What are you doing? Are you doing the same type of work? Have you moved on to bigger and better things? What does your life look like now? What does your free time look like? Now, take a deep breath and know that all of this is possible. All of this is possible with your focus and dedication. Let's take it one step further. Thinking about our life goals. Imagine yourself at the end of your life. You're happy. You've accomplished so much. You have a beautiful life full of love and happiness. What did you dedicate your life to? What kind of projects did you work on? What kind of money did you make. Now, take a deep breath and know that all of this is possible. All of this is possible with your focus and dedication or if this is possible by finishing your tasks. Starting with today's. And with that thought, we'll conclude our practice with a meditation about today's goals. So think to yourself as we breathe today. What are you hoping to accomplish? Are you working on a project today? What is that project? What part of that project are you working on today? What is the first task you'll do? How will you stop that task while you work on that task? What distractions might there be? How will you combat those distractions? Now? Imagine completing that first task. What does it feel like? Imagine that it is the end of the day and you have accomplished everything you want to accomplish. How does it feel now? Let's get back to our breathing in through the nose and back out through the nose, in through the nose and out. We're going to count backwards from 10 21 And when we reach one, we will be ready for the day. You will be ready to accomplish that first task to fight off any distractions and make sure that you finish at least that very first task to get your day started on the right foot. It may help you to count as you breathe. 10. We breathe in nine, we breathe out. Eight. We breathe in seven, we breathe out six five full three you're ready to conquer this day to one. How do you feel? Take a moment to thank yourself for allowing you to spend a few moments at the start of your day to pause and find focus. And whenever you're ready, open your eyes and get on with your day. 6. Day 4: Welcome to the fourth day of your meditation program. Thank you for being Today will be reducing stress, bringing balance to your life. Entrepreneurs are constantly dealing with stress. You have so many things to do, countless tasks waiting to be worked on on being ableto handle. The stresses is important. Feel success today is meditation will be slightly different than the past ones. But as always, find yourself in a comfortable seated position. Take a deep breath in through the nose and then out deep breath in. Then out. You can feel your body calming with each in breath, breathing in life, breathing out stress. A couple more breaths in and out to start, think about all the things you have to do. What are you working on? What is causing you stress in the moment? Don't focus on any one particular thing. Just imagine. But you're floating in the sky sitting on a white, puffy cloud and in that sky or around you is a thunderstorm of clouds and stress. You see lightning bolts flashed around you. Each bolt of lightning is something that stresses you out. Everything is flying around you, but you're sitting there peaceful, floating breathing in and breathing out in the center of everything in control. All of your stresses are flying around you, and you have the option to step off of your cloud into the storm of stress. Who you can sit on your cloud floating, breathing in and breathing out stress free. Knowing that you a more powerful in this storm, you have the choice to be stressed and get carried away in the chaos or to stay calm and balanced, knowing that everything will be OK. As long as you keep breathing in and out you are in control. And every time something stressful flares up in sign of you today, with a few breaths, that stress will disappear, breathing in and breathing else. And with that thought, we'll conclude our practice with a meditation about today's goals. So think to yourself as we breathe today. What are you hoping to accomplish? Are you working on a project today? What part of that project are you working on today? What is the first task you'll do? How will you stop that task while you work on that task? What distractions might that be? How will you combat those distractions now? imagine completing that first task. What does it feel like? Imagine that it is the end of the day and you have accomplished everything you want to accomplish. How does it feel now? Let's get back to our breathing in through the nose and back out through the nose. We're going to count backwards from 10 21 And when we reach one, we will be ready for the day. You will be ready to accomplish that first task to fight off any distractions and make sure that you finish at least that very first task to get your day started on the right foot. It may help you to count as you breathe. 10. We breathe in nine. We breathe out. Eight. We breathe in seven, we breathe out six five full. Three You're ready to conquer this day to one. How do you feel? Take a moment to thank yourself for allowing you to spend a few moments at the start of your day to pause and find focus. And whenever you're ready, open your eyes and get on with your day 7. Day 5: Welcome to the fifth day off this meditation program. Thank you for being here. Thank yourself for being here. Gratitude is a big part of meditation. Being thankful for what you have can help you be more accepting of the ups and downs that come with being an entrepreneur. And that is what will be meditating about today. Let's start the meditation like we always do. Take seven deep breaths in and out through the nose, in through the nose and out through the nose, in through the nose. Fill your chest filling up with oxygen and out through the nose. Fill your body, relaxing in through the nose, breathing in life out through the nose, breathing out anxiety, breathing in life, breathing out stress and anxiety in and out, in and out, in and out. You probably already feel a little bit more alive, a little bit more focused, a little bit more ready for your day. Keep taking deep breaths and focus on your body. Starting down your toes. Fill the weight of your feet on the floor. Feel your carbs on your knees, your thighs moving up to a lower bag. Moving up your spine to your upper back. Maybe there's a bit of stress or tension there. Don't try to get rid of it. Just acknowledge that it's there and move on. Moving out to your shoulders down your arms past your elbows. Two hands and your fingers. Give them until we go back up to your shoulders and neck of the back of your head, around your ears to your forehead, your eyes and nose and mouth, and back your breath as you breathe. Start to recognize what going on outside of your body. What is the temperature? What do you hear? Just notice. Whatever is around you, you can try counting all of the different sounds that you can hear right now. If your mind starts to wander, that's perfectly OK. Just acknowledge the thought and come back to your breath, focusing on the in and the out in and out. Today, our focus will be gratitude. As I prompt you just respond in your mind by saying thank you for we'll follow it with whatever you're thankful for. Let's start by being thankful for this time. You've given yourself right now. Thank you for this meditation. Thank you for this sense of peace Thank you for this focus. Now think to yourself. What are you most thankful for in the past day? What do you most thankful for in the past week? What are you most thankful for in the past month? What are you most thankful for in the past year? You probably have a lot of things to be thankful for. I'm happy for you. And with that thought, we'll conclude our practice with a meditation about today's goals. So think to yourself as we breathe today. What are you hoping to accomplish? Are you working on a project today? What part of that project are you working on today? What is the first task you'll do? How will you stop that task while you work on that task? What distractions might there be? How will you combat those distractions now? Imagine completing that first task. What does it feel like? Imagine that it is the end of the day and you have accomplished everything you want to accomplish. How does it feel now? Let's get back to our breathing in through the nose and back out through the nose. We're going to count backwards from 10 21 And when we reach one, we will be ready for the day. You will be ready to accomplish that first task to fight off any distractions and make sure that you finish at least that very first task to get your day started on the right foot. It may help you to count as you breathe. 10. We breathe in nine. We breathe out. Eight. We breathe in seven. We breathe out six five full. Three You're ready to conquer this day to one. How do you feel? Take a moment to thank yourself. Just say thank you for allowing yourself to spend a few moments at the start of your day to improve mind in your focus to help you have a better day. I want to say a special thank you for completing your five day meditation program. I hope you enjoyed it. I hope that it's helped you out. You can always repeat the program if you wish, or jump back to your favorite meditations whenever you need them. I hope you feel more focused now and more productive this week than you were before. If you are, I'm happy. Thank you again and have a beautiful day 8. Bonus Meditation 1: hi and welcome to the meditation tribe. Today. We're going to take our meditation a step further and try to have a little bit more silence , a little bit more stillness. Being still is important for entrepreneurs like you. You're always running around doing too many tasks right now. Let's just pause. The only goal with this meditation is just to be still, because that should be a reward in itself. Wherever you're sitting, start to take deep breaths in and out through the nose in through the nose. Feel your chest filling up with oxygen and back out. Fill your body, relaxing in through the nose, breathing in life and back out, breathing out anxiety, breathing in life, breathing out stress and anxiety in and out and and out, in and out. Keep taking deep breaths and noticed the weight of your body on the chair on the floor beneath you. Where does your body ache? Are there any stress points? Don't try to get rid of the eggs. I just noticed that they're there As you breathe. Start to recognize what's going on outside your body. What is the temperature? What do you hear? Just notice. Whatever is around you. Now let everything around you go and take a minute to let your mind be still. Try not to focus on any particular thought. If it helps, you can count your breaths. One for the in breath, two for the out breath, three for the in breath for for the out breath up to 10 then start at one again. If your mind starts to wander, that's perfectly OK. Just acknowledge your thought and come back to your breath. He go. I'll be back in one minute. - It's amazing how one minute can feel like an eternity when you're being still. Yet in the middle of the day, minutes fly by without even noticing during the middle of your day. If you find yourself stressed out about a project you're working on, take more minute to just sit still and breathe. I'll bet that next 60 minutes will be more productive If you do. How do you feel right now? Do you feel happy? Are you anxious about starting your day? Are you dreading the start to your day? It's okay if you are, but I just want to thank you for taking the time to be still Now take a few more deep breaths on whenever you're ready, open your eyes and get on with your day. 9. Bonus Meditation 2: Hi and welcome to the meditation tribe. Today's meditation will be about connecting with your audience. Let's start the meditation like we always do. Take seven deep breaths in and out through the nose, in through the nose and out through the nose, in through the nose. Fill your chest filling up with oxygen and out through the nose. Fill your body, relaxing in through the nose, breathing in life out through the nose, breathing out anxiety, breathing in life, breathing out stress and anxiety in and out, in and out, in and out. He probably already feel a little bit more alive, a little bit more focused, a little bit more ready for your day. Keep taking deep breaths and focus on your body. Starting down your toes. Fill the way to your feet on the floor. Fill your carbs on your knees, your thighs moving up to lower back, moving up your spine to your upper back. Maybe there's a bit of stress or tension there. Don't try to get rid of it. Just acknowledge that it's there and move on. Moving out to your shoulders down your arms past your elbows. Two hands and your fingers. Get them until we go back up to your shoulders and neck up the back of your head around your ears to your forehead, your eyes and nose and mouth, and back your breath as you breathe. Start to recognize what going on outside of your body. What is the temperature? What do you hear? Just notice. Whatever is around you, you can try counting all of the different sounds that you can hear right now. If your mind starts to wander, that's perfectly OK. Just acknowledge the thought and come back to your breath, focusing on the in and the out in and out. Being an entrepreneur means serving an audience. As an entrepreneur, you have a product or service that you are trying to give to people. First, we need to know who that audience is. The deeper we understand our audience, the better we'll be at serving that person, that individual. So imagine your customer. They're sitting in front of you. What do they look like of a young old of a male or female? What interests do they have? Maybe the design on their T shirt gives a clue. Imagine them coming to your business to your website to you and asking for help. What do they need help with? What is their biggest pain point? What do you have to help them out now? Look into their eyes as they say, Thank you to you and reply, thanking them for being in your tribe of customers. And with that thought, we'll conclude our practice with a meditation about today's goals today. What are you hoping to accomplish? Are you working on a project today? What part of that project are you working on today? What is the first task you'll do? How will you stop that task while you work on that task? What distractions might there be? How will you combat those distractions now? Imagine completing that first task. What does it feel like? Imagine that it is the end of the day and you have accomplished everything you want to accomplish. How does it feel now? Let's get back to our breathing in through the nose and back out through the nose. We're going to count backwards from 10 21 And when we reach one, we will be ready for the day. You will be ready to accomplish that first task to fight off any distractions and make sure that you finish at least that very first task to get your day started on the right foot. It may help you to count as you breathe. 10. We breathe in nine, we breathe out. Eight. We breathe in seven, we breathe out six five full. Three You're ready to conquer this day to one. How do you feel? Take a moment to thank yourself for allowing you to spend a few moments at the start of your day to pause and find focus on Whenever you're ready, open your eyes and get on with your day.