Mindfulness - 30 Days Bootcamp
This program offers a comprehensive approach to mindfulness with core components, i.e., awareness, attention, engaging the senses, noticing thoughts, and managing emotions. It includes popular meditations like the body scan and mindfulness of breath. Services offered to adolescents and adults.
Overview
- Mindfulness meditation focuses on being present at the moment and paying attention to one's thoughts, emotions, and physical sensations
- When starting a mindfulness practice, begin with short sessions. You can gradually increase the length of your sessions
- You'll likely notice changes in your thoughts, emotions, and physical sensations
- You may also find that you're better able to focus and less reactive to stress
- With time, you'll find that mindfulness meditation will help you to lead a more balanced, fulfilling life
Benefits
- It decreases activity in the "fight or flight" part of the nervous system, reducing stress and anxiety symptoms
- It can improve attention and focus, benefiting work and personal life
- It can help increase self-awareness, leading to personal growth and greater emotional regulation
- It can increase well-being and happiness by reducing negative and increasing positive emotions
Explore Mindfulness Practices
The body scan
This exercise is designed to bring awareness to the different parts of the body, from your head to the tips of the toe.
Body exploring the breath
This is a basic meditation that can be listened to anytime. It revolves around breathing to bring your attention to the present moment and different body parts.
Breath and sounds
This exercise trains your attention muscle by asking you to be curious about things that are present.
Mindful eating
This exercise is designed to help you to explore what mindful eating is. You will need a piece of chocolate or fruit for this session.
From imaginations to your plate
This meditation is designed to imagine what it took to get a piece of fruit into your hand, ready to eat.
Short body scan
This meditation is designed to cultivate mindfulness by tuning into your body throughout the day.
Explore your emotions
Explore yourself by paying attention to the parts of your body where you feel different emotions
Senses and the body scan
This is a common meditation that can be listened to daily. It encourages curious exploration of your sense through a body scan.
Feeling emotions in your body
This activity will provide a tool to practice bringing mindfulness when experiencing emotions.
Curiosity and beginner's mind
Explore your sense of curiosity to feel more engaged, aware and connected.
Choosing to do things mindfully
Here are 40 activities that you can do each day mindfully!
Breath and sounds
This is a short meditation that uses breath and sounds to practice being mindful. You can listen to this daily.
Extended meditation
Practice mindfulness more independently with longer periods of silence and less guidance.
Journaling exercise
To write your thoughts
A night full of stars
This meditation will help you unhook from excessive thinking and prepare you for a good night's sleep using the starry night sky as a guide.
Practicing gratitude
This activity is designed to help you see your thoughts and feelings about the day from a different lens.
Good listener
This meditation is designed to help you become more mindful in your interactions with the important people in your life.
I wish for me
Explore another helpful way to be good to yourself; making kind wishes for yourself.
Extended meditation
Practice mindfulness more independently with longer periods of silence and less guidance.
Write a letter
This activity is designed to make you think about your experiences without judgement and labels.
Mindful listening: exploring attention
Listening is one of the most important skills in life that helps you notice more about your environment and other people. This meditation uses music and sound to bring you into the present moment.
Connecting with your breathe
This exercise is designed to remind you to check with yourself by asking, "Am I still breathing?"
Are you "all ears"
This activity guides you through mindfully listening to other people.
Breath, body, sound
This meditation is designed to focus on objects- breath, body, and sounds. This is a general meditation that you can listen to daily.
Handle your thoughts
Our minds are like thought machines that roam wild when we do not keep check and balance.
Body scan
This is a general meditation you can listen to daily. It takes you on a journey around your entire body. Mindfulness helps us go to a place in ourselves where we feel calm and safe. It's a place we can visit anytime we like.
Connecting with nature
This activity is about connecting with nature. Doing so helps reduce stress and improve mental well-being.
A ride of gratitude and joy
Notice and savor what it feels like to remember the things and people you are grateful for.
I wish for you
You can share love and happiness with the people you care for by sending them warm wishes.
Mindful listening: daytime
Listening is one of the most important skills in life that helps you notice more about your environment and other people. This meditation uses music and sound to bring you into the present moment.
Extended meditation
This extended meditation is designed for practicing independently with longer periods of silence.
Mindful conversations
Attentive listening helps you notice more about the situations, environment and people. It plays an important role in making your personality charming.
A meditation boot camp challenge keeps you accountable. Suppose you're thinking about learning to meditate or struggling to turn your practice into a regular habit. In that case, a 30-day meditation boot camp might be worth trying. Moreover, mindfulness meditation has several benefits. 30 days of consecutive practice can unlock these benefits and, sometimes, even change your life for the better.
Research on this topic has led to different results. A study demonstrates that it requires up to 8 weeks for your brain to start noticing benefits from meditation. These benefits include improved focus, better decision-making, and enhanced emotional regulation and control.
Immediately after meditation, avoid getting up and doing something right away. Instead, take a few minute-long transition periods to ease yourself into reality.
Mindfulness practice may involve sitting still for a long period and focusing on your breath, which might not be suitable for everyone. For instance, if you have mobility issues or breathing problems, talk to your GP if you have any concerns.
Gratitude lets you notice your blessings and create balance in life's difficulties. Mindfulness helps you handle difficult times with grace, acceptance, and surrender. Together, these two practices nurture a “Higher Self” within you.
