✅ Create A Habit To Meditate: 7-Day Guided Mindfulness Meditation Challenge

1. 7-Day Mindfulness Meditation Challenge Intro: Hi friends. Alina is here and you're welcome you to a seven day meditation journey. And before we get started, let me introduce myself. My name is Alina and I'm the founder of peace inside me. And I'm a meditation coach and mindfulness advocate. I lead women circles and retire. I practiced at a healing you name it. I think I've done it all from therapy to traumatic withdrawals. And I love, genuinely love exploring the world of mindfulness and then collect all this knowledge. Work with mindfulness professionals, coaches and experts and healers, and put it all together in online class format so that we can spread awareness. And I want to thank each and every one of you for trusting us on your mindfulness journey, for choosing us and for letting us guide you. During this seven day meditation journey, we are going to focus on mindfulness meditation, which involves being present in the moment. Mindfulness meditation is something very down to earth, something very easy to explain. A lot of people think there is something mystical and spiritual and very magical Bob mutation. Not everybody can do it. That is not the case. This meditation challenge you going to prove that to you? Mindfulness meditation has a lot of scientific research about it and it's backed up by a lot of studies. Studies suggests that everybody can do it. The goal of this seven day challenge is to cover mindfulness meditation basics and also to inspire you to keep up with your practice. Hopefully we can make you fall in love with meditation. And hopefully we can show you something that you would love to make it part of your daily routine. 2. How To Get The Most Out Of Your Challnge: Before we get started, let's talk about a few things. First of all, find a time in your day that works best for you. Ideally, you would want to stick to the same time. I personally prefer to meditate in the morning, but everybody is different. Everybody has different schedule and life happens. So sometimes we have to be flexible and shift things around and that's okay. So be flexible, be open-minded about it on a day when you can do it in a particular time. That's okay. But I tried to make it try to make it work with your schedule. Find a place where no one can bother you. This is gonna be your place where you're gonna be no distractions, no family members, friends, pets, and you want to, you can get in touch. Remember, this is going to be just for you. And that way when you meditate in a same place, in the same time, over and over again, your brain will start creating new neural pathways and you will start creating new habits. Keep track of your progress. To help you do that. We created habit tracker for you. It's gonna be linked down below, just click on it, download it printed out, and then put a check mark every time when you meditate. This is really rewarding to see your progress is amazing. So not only keep track of your progress, but also keep track of your emotions and feelings, urine your meditation sessions. And after this is really important, it may be your mood changes. Maybe you added two changes. Maybe your reactions to things changes. It's especially important outside of the practice. Maybe you don't react to things as fast as they used to do. Or if you do react, maybe you are in that situation for shorter amount of time rights instead of being angry for now, are you angry for 5 min? This is huge. Just keep noticing this little things. Last but not least, let's talk about your mindset. It's gonna be really hard to create a new mindfulness habit if you're going to think about it, like this is something that you have to do. You signed up for this class and now you have to meditate every single day. That doesn't even sound good. Think about your practice and your time for meditation as a gift to yourself. Just think about our lives. We're always doing something going somewhere. There's so much going on. Think about it as an act of kindness and self-love to yourself. This is your investment into yourself. We meditate to get good in life, not to get good in meditation. This is really important. This five to 20 min a day that you're gonna dedicate to meditation in the next seven days. This is your time to make your soul happy. Please use it wisely. Let's also covers some technical things. First of all, keep your spine straight. You can meditate sitting on a chair, on a floor or lying down, whatever works for you. Just make sure your spine is straight. If you were sitting on a chair, make sure you're not leaning back or forward. Your spine is straight. You'll exit, earn a floor. You are feeling grounded and balance. If you're in a lotus pose on a floor, also just be aware of your posture. Try to keep your spine straight connected to the ground. If you're lying down. I would recommend not doing it in your bad because you bad usually going to invite you to fall asleep. And you want to be alert and aware during your meditation practice. So if you want to lay down, just do it on a yoga mat or somewhere where you're not normally sleeping. Second moment I wanted to cover is your breadth. For the purpose of this meditation challenge, which is going to lead your body breathe the way it normally does. There are a lot of mindfulness practices that involve particular patterns of breathing. This is not what we're doing in this challenge. We're just going to let you buddy breeze the way it wants to breathe. And just notice what's happening with your breath. Notice if you're breathing fast, if your breathing slow. If you breathing deep or not so much. Notice if you're holding your breath sometimes. And there are moments when you realize that you just not breathing for a few seconds and you're not like relax. Don't try to force anything but just keep track of your breathing patterns. Try to notice them, try to explore them. Just notice how it happens for you naturally. And last but not least, keep track of your thoughts. This is my favorite people that are new to meditation. They have this misconception that your mind should go completely blank and it should shut off completely the second you start meditating. This is not the case. It's totally normal for your brain to generate ideas, thoughts, visions, you name it. It our brain's job to generate content for hours. 2047. It's not like you can turn off the switch and stop thinking about things. The thoughts are going to come and the thing is not to get caught in them, not to get emotionally involved, not just start overthinking, not to judge yourself. Just let your thoughts flow in and out. Just be aware when it's happening. Even people that meditate for 20 years, they gonna get distracted by their thoughts. And that's okay. He is to get back on track with your practice. As soon as you notice that happen. Without further ado, let's get started on your mindfulness meditation joining. 3. Day 1 - Mindfulness Meditation For Beginners: Hello and welcome to this beginner's meditation. Today he will get into a relaxing, meditative state with a couple of simple techniques that anybody can do. Many people assume meditating or being in a meditative state means having no thoughts at all and being completely still. But unless you are one of those rare people that has reached complete enlightenment and peace, being in such a constant state is difficult for almost all human beings. The actual meditative state happens when we interrupt our train of thought and bring ourselves to the present. This can be done after some time, or for any amount of time. It could be five seconds or it could be five hours. Thoughts will come back and grab your focus away from you. This is completely normal and part of the flow of meditation. So make sure you will not be disturbed and get into a nice relaxing position where all of your muscles can go loose and limb. For this session, all you have to do is gently bring yourself back to the present moment without judging your thoughts. That is meditation. Consciously and continually bringing yourself back to the present moment. Over and over. There are many ways to do this. Most effective techniques, conscious breathing. Begin by taking three deep and strong breaths. One, fully in. Let it go. Focus on the breath. Inhale fully. Exhale fully. Three. Take one more deep breath in and exhale slowly. Great. Now let's focus on our belly as we breathe. You don't have to do anything special or think too hard about it. Just observe your belly rising and falling with the breath. When your thoughts stray away from focusing on the movement of your abdomen. Gently, bring your attention back. Allowing for your entire body. Fully relax. Consciously make your belly expand and rise. With each Inhale, fall, contracting. With each exhale. Bringing your focus to the breath, moving the belly. Very good. Meditation. You are doing so well. Notice how easy it is to focus on your breath while you move your belly. Thought may come. Take your focus away, and that's fine. Just bring your awareness back to your belly gently. And without judgement. Remember the goal is to not keep yourself without thought. You only need to bring yourself back to the present moment. Focus after you notice a thought has taken your attention. Training your mind to follow your command. Instead of doing what it wants to do. And controlling you. 4. Day 2 - Morning Meditation For Positive Energy : Good morning and welcome to your new day. As we begin, allow yourself this time to awaken gently and easily. By meditating and relaxing. Find a seated posture. Keeping your back straight. Lay your eyes fall shut. Give yourself a moment of gratitude for connecting with the here and now. Cultivating positive energy to carry with you throughout the day. Begin to breathe in deeply and slowly. Encouraging relaxation throughout your entire body. Each time you exhale, you sync it down into relaxation. Breathing in. As your belly expands. Breathing out, your body contracts. Allow yourself to relax. With each breath you take. Your breath, return to its natural rhythm. Enjoying this, a moment of peace. Now allow yourself to envision the day ahead. See it happening with positive results in every action you take. You are full of love. Every breath you take, you become more and more at peace. Imagine your day playing out in a positive manner. Everything is going right for you. It is easy for you to make meaningful connections with others. Very good. Now, let's set a positive intention for your day ahead. Say to yourself, I intend to insert a positive thought. I intend to be a kind person. I intend to make positive choices. I intend to enjoy my day to its fullest. I intend to seek opportunities to push myself towards success. When you make meditation part of your daily routine, you will get to know yourself being able to apply positivity towards every day of your life. Take one last deep breath in. We're ready to take on your day. With a fresh mind and a pure heart. You may open your eyes. Namaste. 5. Day 3 - Be In The Present Moment Meditation: Get into a comfortable position, either sitting or laying down and close your eyes while you focus on your breathing. This meditation is to help bring you back to the present moment. Your mind may be jumbled with thoughts of the past or the future. With negative and sad or angry thoughts. With things that are not important that are hindering your daily experience. Take this time now to calm your mind and bring your thoughts back to the present moment. That you may be more focused on a task or just simply happier with your day right now. Take a deep breath in through your nose. Feel the a fresh air fill your lungs, giving you live and breathe out fully through your mouth. Discarding the old. And he used air. Breathe in again. Let all worries fall away. Breathe out and release any unnecessary or negative thoughts. Continue to breathe and bring awareness to your body now, how it is position, how it moves with each breath you take. Feel your chest rise. With each breath. Feel your stomach fall. When you exhale. Notice the air filling your lungs. Be aware of your heart beating in your chest. The blood flowing through your veins. Notice the calmness in your mind. Simplicity. In silence. Focus. Feel your muscles relaxing, your bones settling in. Comfortably. Continue to breathe. And focus on the world happening around you. Feel the ground beneath your feet. Feel the air swirling around you. Listen to the birds chirping outside. The sound of a fan spinning on the ceiling. Feel your own ener, energy radiate from you with pure love and happiness. Peaceful in this moment. All that exists is the present moment. Past has already happened. The future is only a possibility. Take power, and knowing that you can be present, that you can center yourself. Let everything else fall behind you. Breathe in deeply. As you continue to notice all of these things in this moment. Breathe out. Feel the pure bliss of sitting peacefully and silently. In the present. Your breath is the key to being present. For focusing on your breath brings you back to what is happening in this moment. It whenever you feel yourself worrying about the past or the future. Whenever you may begin to spiral. Simply focus on your breathing. Uop brought to the present moment. The air brings you life, brings you peace and comfort. Your exhale releases any worry. You're focused mind has nothing to worry about except breathing. Your life. Of course. You can always come back to the present moment. You have control over your thoughts and your breathing. Keep breathing deeply now, as you return your awareness and continue to live presently. Pick a deep breath in. Feel your body moving. Her chest rising and falling. Your mind thinking, calm and relaxed. Breathe out. Your eyes flutter open. Completely aware of your surroundings. And solely in the present moment. 6. Day 4 - Breathing Beautifully Meditation: Welcome to this guided breath work, meditation. Grieving, as we know, as a central part of many forms of meditating. So make sure you are either sitting tall or laying on your back and your clothes are loose around the waist to allow for full briefing for the duration of this session. Again, simply with a little breathing exercise. At all times, you may be conscious of your own body and how it feels. Simply make a note of any sensations. And if anything feels uncomfortable for you, you may choose to skip the exercise and return instead to the natural rhythm of your own breath. You may find it more beneficial to close your eyes for this meditation. For with breathing. It is both the physical sensation of our lungs pulling in, as well as the sound of these great forces at work. Breathing is the most natural thing in the world, yet we tend to forget about it through our days. Let's honor our breath now, how it brings us in the present moment that we can relax. Take five significant and purposeful breaths with me. One, fully inhale. Expanding your belly and chest as much as you can. Holding it for a moment. And exhale. Feeling a wave of relaxation sweep over you to inhale. Filling your entire breathing system with fresh oxygen. Hold it. Exhale. Way eve of relaxation. Gently sweeping over you. Inhale that you are brimming with air. Holding it. Soaking in the oxygen. Exhale. Your body relaxes in different areas without any effort from you. For fully inhale. Feeling these breaths, purifying your entire body. Exhaling. Just notice how you are feeling. Five, beautiful breath coming in. Feeling invigorated from oxygen. Exhale, allowing relaxation to sweep over you. Take note of how you feel. At this very moment. You now have an abundance of oxygen. Here's how we are created to feel. Breathing deeply and fully as an expression of self-compassion. Let your breath B-natural. Notice how abundance feels. More attention you give your breath. Unless he must give to other things. Like disruptive thoughts, which serve to distract you. Tuning in to the sound of your breath now, giving it all your focus. Here are the sounds as you inhale through the nose. Exhale out from the mouth. Focusing on the sound of your breath. You can kind of hear how it is similar to the waves crashing on the shore. Now, draw with your nose. As you do that, the weight of your shoulders harass downward towards your back. Slowly anchoring you and relaxation. Notice how your chest rises upward as your belly swells with air on the inhale. You may also notice how your chin slightly lifts her child naturally. You relaxing with each breath. Now, start to also breathe out through your nose and asked you to relaxing every part of you just a little more. If your jaw is clenched and tight, breathe deeply into it. I'm letting it fall loose. Perhaps your shoulders are sneaking back up towards your ears. Breathe into them. On each exhale. Let them drop down it back. Breathe deeply and passionately. Notice any last areas of tension. Hello Kate, the strain or pain. Breathe into them. With all of your willpower. Let all the tension fall away completely. Guided by the parathyroid. Breathe in once more through the nose. Observe any sensations you are having. Now exhale through your mouth. Letting out a sigh. Breathe in deeply again. Exhale. With that nice sigh. Feel free to choose how you would like to breathe. For the remainder of this meditation. Make it passionate. Our breath is very powerful. It is asked powerful, asked the C. Also virtually invisible. It has a very real physical presence in the world. It just from our breathing alone. We can tune in to one another. We can become synchronized with the breath. Breathe in and out. Now, knowing that gaining Integral of your breath. Just a gateway into gaining a deeper control of your life. Collaborative control with the things out there you really want and deserve. Your breath flow naturally. Once again. Follow along with it. See what it wants to do. Allow for the breath to guide you. Hello, adding your attention and return to the current surroundings. Whenever you are ready, open your eyes. Feeling and figure-eight. Five, his breathing exercise. 7. Day 5 - Body Scan Meditation: Welcome. Today's relaxing meditation, we'll focus on what is commonly called the body scan. This simply means bringing your awareness to areas of the body. As I guide you. You may do this meditation and the upright sitting position. Laying down with it, it fully support it. Go ahead and get into that comfortable position now, making sure you will not be disturbed. Close the eye. Again, your body scan starting with the face. Letting your attention becomes centered around your eyes. Notice the soothing darkness behind your eyelids. The allow the tiny movements of your eyes or making you relax. This tiny movement aids and giving you deep relaxation. Bring your focus now. Your forehead. Let the wrinkles ear melt away. Focus on your healing, the cool air coming in, and the warm air going out. Now focus only on your mouth. Notice your lips pressing together. Even bring awareness to the density of your teeth. Focus on your drawing. Wherever it become a new sense. Any tension here is completely clean. Your awareness now to the front of your neck. Notice any sensations you are having here. Gently guide your awareness. The back of the neck now. Noticing your left side, the right side of your neck. Let your attention rest on the collarbone, the tops of your shoulders, shoulder blades on your back. Notice your upper arms, the biceps and triceps. Bring awareness to your bones. The left elbow. The right elbow. Focus only on your forearms now. Your wrists. Focus on your right wrist. Now on your left wrist. Perhaps you can bring awareness to both arms at the same time. You notice your hands now and only your hands. How about your right hand? Now specifically, the palm of your right hand. Focus only on the poem of your right hand. How does it feel? And now bring awareness over to the left hand. Palm of your left hand. Now, only the very center of your poem. Now, feel both hands at the same time. Notice how relaxed this body scan is making you feel. Nice and calm and relaxed. Peaceful moment of gentle body awareness. Now we will continue to focus on the back. Many of us carry old worries and stress. When we focus on the back, you may notice sensations of discomfort. Perhaps discomfort you have felt for years upon years. What's different about today is that you are just going to notice the sensations. There is no need to want them to go away for them to be any different. Just notice our body today. Focus now on your back. Breathing slowly. Noticing you are a witness. You are the awareness. Notice now how they connect to the hips and the pelvis. Focus on your pelvis now and just notice anything you feel here. Bring your awareness now. Download the thighs. The front of your thigh. The back of your thigh. Noticing your knees now, any sensations you feel hearing, just simply sensations. Guide your attention now to the calves. Shins. Notice that you are still breathing gently and easily. Attention now to your ankles. Your right ankle, your left and notice your right foot. Your toes TO individually. Wonderful. Now allow for your attention to widen and expand awareness around your entire body. Noticing your body as a whole. Amazing. You have completed a body scan. How did it make you feel? Generally opening your eyes whenever you feel ready, stretching and moving each part of the body we focused on today. Gifting them with gentle movements. Well done. 8. Day 6 - Fall Asleep Naturally Meditation + Delta Waves Binaural Beats: Welcome to this relaxing sleep session. Please get cozy in your bed or somewhere you'd like to take a nap. Because by the end of this session, you'll be fast asleep. Your body rest on the surface below. All of your muscles going loose and limp already. Your head is supported by your pillow. Perhaps you have a nice blanket or sheet over. You. Notice the texture of the fabrics around you. What temperature is your surroundings? Perhaps it is cool outside of the and get warm underneath. Become aware of your head on the pillow. How it is fully supported. Allow all of your neck muscles to unwind. If you haven't already. Close your eyes. And notice the gentle movements your eyes are making behind the islands. The more relaxed you get, the more your eyes will make tiny movements. This is completely natural. His called rapid eye movement. It only makes you more relaxed. Become aware of your breath now. You don't have to change. But as soon as you think about your breath, you probably breathe in a little deeper. Imagine that each breath, it's letting you relax more and more. Notice your arms resting by your sides. Feel them heavy and relaxed. This time is for you and you have nowhere else to be right now. You are allowed the deep sleep that awaits, you. Become aware of your legs. Notice how they have nowhere to take you. They can fully relax. I don't know which way is more comfortable than the other or perhaps both legs are equally, is comfortable. Your whole body is nice and relaxed. Cradled by the surface below. Now in a moment, I will count down from ten. Each number I say. Allow your mouth to open. Into a bakery on Open your mouth. If you feel Yon come on, go with it. Nine. Open your mouth than neon. Stretching the job before a long night sleep. Feels so good. Hope and then close the mouth. In a nice slow motion. Seven. Perhaps a big eon is coming on. Each yawn makes you more and more sleepy. Six, Open your mouth. Stretching the jaw. Close the mouth very slowly. Open your mouth. Don't have to do it too wide. Close the mouth. For gently opening the mouth. Closing it. Each time you do this motion, your body is pink signal to relax. Three, open and close the mouth. Slightly open your mouth. This time. Not too much. Just open your lips this time. Enclose them back together. Become aware of the air coming through the nose and exiting through the nose. Notice the temperature of the air when it enters and how it's changed when it exits. Notice how your breath is slowing down even more. The rhythm of your breath is becoming so still. And so even. You are so very relaxed. So comfortable. Let's take the mind a little further into relaxation. Begin to imagine that you're laying on a soft, fluffy cloud. Feel the cloud all around you. However you imagine this is perfectly fine for you. Notice the Cloud is drifting down towards the earth. He gets closer to the ground. As it drops you off on a warm beach. Sand beneath you. Allow the blue water to come alive in front of you. See the ocean stretching out into the distance. Breathe in the salty fresh air. This beach, Sal, relaxing. Begin to walk along. It might be noticing how the nearby palm trees swaying in the wind. You can hear the beautiful sounds of songbirds chirping nearby. As he walked along the beach. You get sleepier. And sleepier. Every step is more relaxing than the last. And you see a head, a small piece of driftwood stuck in the sand. Pick up this piece of driftwood. Notice it's smooth texture in your poem. Now go to where the sand is moist with seawater. Write the letter S. Feel the smooth motion of this ladder as you scratch it into the sand. Now, write the letter L. The straight line of this letter is nice and relaxing the scratch through the sand. Now write the letter E and another E. Lastly, the letter P. Step back from this word. Read it within your Imagine a nation. Sleep. Sleep. I just there to sleep. Away from the ocean, comes up and grabs the sand. Hauling the word sleep back into the water. You continue your walk through the B. Deeply relaxed with each step you take. You feel the warm sun on your skin. You see appears ahead. A soft hammer tied between two palm trees. Get in this hammock. Feel its way back and forth in the breeze. Take one last look at the beautiful blue ocean and how it matches the blue sky. Breathe in and close her eyes. Within your imagination. You are ready to take a long restful sleep on this beach. And in your cozy bed. Goodnight. 9. Day 7 - Thankful Meditation For Gratitude : Welcome to this thankful meditation. For gratitude, please close your eyes. Knowing you will not be disturbed for this beautiful session. Begin to breathe to a count of three. And breathing out to account of thigh. Breathing in. One, 23, breathing out. 123451. More time breathing in. And breathing out 12345. Just let your breath return to a natural rhythm. Now, what do you imagine when you bring about the feeling of gratitude? What are you thankful for? As you witness a stream of thought of all the things that you are thankful for in your life. Gentle and warm feeling goes over your whole body. You are above, then they are amazing people in your life. And you add value to the world. It is well-known that being in a state of gratitude brings about feelings of wellness. Reduces stress, makes for an abundant life. What is it that you are grateful for? You are healthy. You have many people in your life who care for you. Let's become aware of those other people who love you. Allow their faces to appear in your mind. What they're familiar smile. By bringing these wonderful people into your mind. You are opening your heart. Witness how your body physically responds. When you think of people you love. Notice how the feelings of gratitude continue to grow and expand. The love and joy that these people bring to your world, affects your body in a positive way. Now, bring to mind a memory that brings you good feelings. Remember how wonderful this time was for you. Experience it in your mind as if you are back there now. Feel the gratitude for this memory. Allow these feelings to expand over your whole body. Open your heart even more. Allow the feelings of gratitude to expand your heart even more. As you begin to imagine all the things you are grateful for. Material items. Perhaps your home, your car, or even fresh running water. Think of even though small things, they have a great impact on your daily life. You know that your gratitude is chasing away all stress and worry. Being flooded with a feeling of thankfulness. Now if you could bring your hands and place them on your chest, right over the heart. Take a big deep breath in feeling your hands move with the air. Just breathe naturally here for a few moments. As you focus on the heart. Become grateful for your body. Thankful for you and all that you are. It is a blessing to be alive. Imagine that you can extend your gratitude to every tiny cell in your body. Say out loud, I am grateful. Feel how your heart is so full of love right now. Everything you need, you have there are people out there who are there for you. You are there for others. Breathe in deeply here again. Let a big smile of gratitude come across your face. Say to yourself, I am grateful for this meditation. I'm thankful for the air around me. Fresh oxygen. Hold that smile on your face. You are beautiful. You add joy to the lives of others. Let your hands rest in your lap now, gently open your eyes and look around you. Experience gratitude for all the things in your surroundings. Become grateful for this recording, leaving you feeling relaxed. Just like you deserve. Return from this meditation with a greater sense of gratitude for everything in your life. You feel amazing. You are thankful for that. Nama stay.