Mindfulness, Meditation and Self-Awareness 21 Day CHALLENGE

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  • Study type: Online
  • Starts: Anytime
  • Price: See latest price on Udemy
Udemy

Course Description

+++++++++++++++++++++++++++++++++++++++++++++++

We are top Udemy instructors in the personal development category. Our courses have been taken by over 300,000+ happy students from 195 countries.

We have a thriving community in the course and we are actively involved and answer questions within 24h.

The course also has a thriving Facebook networking group.

If you want to get CERTIFIED as a life coach to use this material with your clients or workshop participants, look for our "Mindfulness Life Coach Certification" course. Note: This course contains the SAME core content as the Certification, so you do not need to enroll in both.

+++++++++++++++++++++++++++++++++++++++++++++++

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:

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

  2. 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.

  3. 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 300,000+ students from 195 countries.



Copyright ©️ Transformation Services, Inc. | All Rights Reserved

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.

Expected Outcomes

  1. 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 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 +++++++++++++++++++++++++++++++++++++++++++++++ We are top Udemy instructors in the personal development category. Our courses have been taken by over 300,000+ happy students from 195 countries. We have a thriving community in the course and we are actively involved and answer questions within 24h. The course also has a thriving Facebook networking group. If you want to get CERTIFIED as a life coach to use this material with your clients or workshop participants, look for our "Mindfulness Life Coach Certification" course. Note: This course contains the SAME core content as the Certification, so you do not need to enroll in both. +++++++++++++++++++++++++++++++++++++++++++++++ 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 emotion s 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 300,000+ students from 195 countries. Copyright ©️ Transformation Services, Inc. | All Rights Reserved 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. Show more Show less Course content 5 sections • 62 lectures • 5h 36m total length Expand all sections The Power of Mindfulness 11 lectures • 41min Why Practice Mindfulness? Preview 04:24 Full Workbook: 21 Day Mindfulness Challenge WORKBOOK (ADA Accessible) 00:03 All Course Documents in One Handy Place 00:08 Cultivating Mindfulness and Self-Awareness Preview 07:35 Jump Right In! The 2-Minute Bell Exercise Preview 03:26 Use Mindfulness to Change Emotions in 90 Seconds 02:54 How to Take the 21 Day Challenge (and COURSE DOCUMENTS) 04:53 The 3 Core Skills of Mindfulness 05:07 Mindfulness and Meditation (and 7 Common Myths) 07:14 3 Types of Meditation 04:31 Questions, Resources and Meet the Instructors 00:49 WEEK 1: Mindful Awareness of the Present Moment 18 lectures • 1hr 25min DAY 1: Present Moment Awareness 10:02 The Mini-Mindfulness Exercise 01:52 3 Minute Breathing Space 02:03 2 Minute Bell Exercise (BELL ONLY) 02:32 Simple Mindfulness Meditation 02:18 Square Breathing 01:35 DAY 2: Shifting from the Thinking Mind to the Sensing Mind 05:16 The 5 Senses Exercise 03:19 Mindful Seeing Exercise 02:29 MEDITATION: Candle Meditation 13:00 DAY 3: Body Awareness 04:24 MEDITATION: Progressive Relaxation 15:02 DAY 4: Mindful Eating 03:11 Mindful Curiosity (While Eating) 02:47 DAY 5: Mindful Listening 03:19 MEDITATION: Music Meditation 03:57 DAY 6: Mindful Walking 03:32 DAY 7: Mindful Driving 04:02 WEEK 2: Awareness of Thoughts and Emotions 17 lectures • 1hr 52min DAY 8: The Psychology of the Monkey Mind 06:09 Mindfulness of Thoughts (and How They Create Emotions) 09:16 Observing Your Train of Thought 07:19 DAY 9: Sifting Thoughts into Boxes Exercise 02:23 Urge Management (Urge Surfing) Activity 04:44 DAY 10: Awareness of Self-Talk, Part 1 04:44 Awareness of Self-Talk, Part 2 09:09 DAY 11: Developing Emotional Awareness 02:48 RAIN Technique for Accepting Emotions 05:21 DAY 12: Mindfulness for Anger (and Other Negative Emotions) 08:08 Willing Hands Exercise 02:54 DAY 13: Intentionally Creating Desired Emotions 12:36 The Half-Smile Technique 04:34 The Power of Gratitude 02:56 MEDITATION: Gratitude Meditation 09:07 DAY 14: Surrender, Acceptance, and Letting Go 07:27 MEDITATION: Release/Surrender Meditation 12:16 WEEK 3: Awareness of Self and with Others 13 lectures • 1hr 34min DAY 15: Everything We Experience is Internal 06:59 MEDITATION: Self-Inquiry Meditation 08:53 DAY 16: Self-Compassion Exercise 02:55 MEDITATION: The Mindfulness Mountain 05:22 DAY 17: The Importance of Choosing Inputs 06:59 DAY 18: Being Present with Others and Holding Space 11:58 Mindful Arrivals 03:52 DAY 19: Random Acts of Kindness 03:47 MEDITATION: Loving Kindness Meditation 11:18 DAY 20: Developing a Mindfulness Routine 06:21 Mindful Morning Routine 08:59 Mindful Bedtime Routine 07:26 DAY 21: Creating a Formal Meditation Practice 09:27 Conclusion and What's Next 3 lectures • 5min Congratulations and Next Steps. 01:41 FREE Copy of the 21 Day Mindfulness & Meditation Challenge EBOOK 00:04 Bonus: Additional Resources You Don't want to Miss 02:44 Instructors Joeel & Natalie Rivera Top instructor with over 300,000 students 4.5 Instructor Rating 123,880 Reviews 379,237 Students 88 Courses Joeel and Natalie Rivera are professional speakers, trainers, and coaches. Their mission is to provide tools that empower people to ignite their dreams, unleash their potential and fulfill their purpose. Through their company, Transformation Services, Inc., they provide digital content publishing, online courses, and life coach training programs that act as a catalyst for personal empowerment. Joeel is a former psychology professor with a Master’s Degree in Counseling and Education and is currently completing his dissertation for his Ph.D. in Psychology, with an emphasis on happiness. Using the science of psychology and human potential, they train leading edge entrepreneurs, leaders, life coaches, and individuals how to master the power of their mind and create their destiny. They are serial entrepreneurs who challenge and inspire others to take their power back through self-employment as INDIEpreneurs, (self-employed freedom junkies). Between the two of them, they’ve started over a dozen businesses, from photography to a non-profit teen coaching center, and from an import business to a holistic virtual office. They became INFOpreneurs in 2014 when they fully transitioned their print magazine into digital format because they found they could reach an exponential, worldwide market at a fraction of the time and cost. They closed their physical offices and began converting their in-person workshops and speeches into information products and online courses. Then, in 2015 they received a proverbial “kick in the pants” to go “all-in” when Joeel fell ill after traveling overseas. Unable to leave the house, they continued to reach and inspire their market by digitizing their popular workshops, life coach training programs and certifications, making them available worldwide at a fraction of the cost. Today, they have served over 300,000 students from 195 countries. Show more Show less Transformation Services International Academy of Life Coaching & Entrepreneurship 4.5 Instructor Rating 121,859 Reviews 374,977 Students 87 Courses Transformation Services is an online education company dedicated to empowering INDIEpreneurs and transformation junkies to fulfill their purpose and live life on their terms! Our greatest passion is empowering entrepreneurs to create a purpose-driven business so they can make money doing what they love and use their gifts to make a unique impact in the world. We have had the honor of serving over 300,000 students and organizations from 195 countries. Our courses fall under 4 categories: 1) Personal development: Develop emotional intelligence and a growth mindset in order to master the power of your mind so you can feel happy no matter what is going on around you 2) Life coach training: Become a certified life coach in one of over a dozen niche life coaching areas or earn your Master Coach Certification. Already a coach? learn industry best practices, add powerful tools to your toolbox, and learn the life coaching business development strategies that have been proven to work! 3) Entrepreneurship: Start a business, develop a side hustle, escape the rat race, master your marketing, or create an online course or information product to teach what you know and love and create semi-passive income. 4) Corporate/career development: Improve your career by improving your time management, learning on-the-job coaching or speaking skills, bringing more creativity and innovation into your organization, or becoming a better leader ABOUT THE FOUNDERS: Joeel and Natalie Rivera are serial entrepreneurs and prolific creators who have been coaching, speaking, writing, and teaching for more than a decade. They've started more than a dozen companies, created over 70 course and taught more than 300,000 students from 195 countries. Joeel is a former psychology professor with a Master’s Degree in Counseling and Education and is currently completing his dissertation for his Ph.D. in Psychology, with an emphasis on happiness. Using the science of psychology and human potential, they train leading edge entrepreneurs, leaders, life coaches, and individuals how to master the power of their mind and create their destiny. They believe that entrepreneurship is the ultimate form of self-empowerment, an so they challenge everyone to find a way to become an INDIEpreneur (aka, self-employed freedom junkies) whether it’s through a side hustle or escaping the rat race to start their own business. Joeel & Natalie joined the information age and became INFOpreneurs in 2014 when they fully transitioned their print magazine into digital format because they found they could reach an exponential, worldwide market at a fraction of the time and cost. They closed their physical offices and began converting their in-person workshops and training programs into information products and online courses. Then, in 2015 they received a proverbial “kick in the pants” to go “all-in” when Joeel fell ill after traveling overseas. Unable to leave the house, they continued reach and inspire their market by digitizing their popular workshops and life coach training programs and certifications, making their content available worldwide at a fraction of the cost. Show more Show less Udemy Business Teach on Udemy Get the app About us Contact us Careers Blog Help and Support Affiliate Impressum Kontakt Terms Privacy policy Cookie settings Sitemap © 2021 Udemy, Inc. window.handleCSSToggleButtonClick = function (event) { var target = event.currentTarget; var cssToggleId = target && target.dataset && target.dataset.cssToggleId; var input = cssToggleId && document.getElementById(cssToggleId); if (input) { if (input.dataset.type === 'checkbox') { input.dataset.checked = input.dataset.checked ? '' : 'checked'; } else { input.dataset.checked = input.dataset.allowToggle && input.dataset.checked ? 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  2. 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 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 +++++++++++++++++++++++++++++++++++++++++++++++ We are top Udemy instructors in the personal development category. Our courses have been taken by over 300,000+ happy students from 195 countries. We have a thriving community in the course and we are actively involved and answer questions within 24h. The course also has a thriving Facebook networking group. If you want to get CERTIFIED as a life coach to use this material with your clients or workshop participants, look for our "Mindfulness Life Coach Certification" course. Note: This course contains the SAME core content as the Certification, so you do not need to enroll in both. +++++++++++++++++++++++++++++++++++++++++++++++ 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 emotion s 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 300,000+ students from 195 countries. Copyright ©️ Transformation Services, Inc. | All Rights Reserved 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. Show more Show less Course content 5 sections • 62 lectures • 5h 36m total length Expand all sections The Power of Mindfulness 11 lectures • 41min Why Practice Mindfulness? Preview 04:24 Full Workbook: 21 Day Mindfulness Challenge WORKBOOK (ADA Accessible) 00:03 All Course Documents in One Handy Place 00:08 Cultivating Mindfulness and Self-Awareness Preview 07:35 Jump Right In! The 2-Minute Bell Exercise Preview 03:26 Use Mindfulness to Change Emotions in 90 Seconds 02:54 How to Take the 21 Day Challenge (and COURSE DOCUMENTS) 04:53 The 3 Core Skills of Mindfulness 05:07 Mindfulness and Meditation (and 7 Common Myths) 07:14 3 Types of Meditation 04:31 Questions, Resources and Meet the Instructors 00:49 WEEK 1: Mindful Awareness of the Present Moment 18 lectures • 1hr 25min DAY 1: Present Moment Awareness 10:02 The Mini-Mindfulness Exercise 01:52 3 Minute Breathing Space 02:03 2 Minute Bell Exercise (BELL ONLY) 02:32 Simple Mindfulness Meditation 02:18 Square Breathing 01:35 DAY 2: Shifting from the Thinking Mind to the Sensing Mind 05:16 The 5 Senses Exercise 03:19 Mindful Seeing Exercise 02:29 MEDITATION: Candle Meditation 13:00 DAY 3: Body Awareness 04:24 MEDITATION: Progressive Relaxation 15:02 DAY 4: Mindful Eating 03:11 Mindful Curiosity (While Eating) 02:47 DAY 5: Mindful Listening 03:19 MEDITATION: Music Meditation 03:57 DAY 6: Mindful Walking 03:32 DAY 7: Mindful Driving 04:02 WEEK 2: Awareness of Thoughts and Emotions 17 lectures • 1hr 52min DAY 8: The Psychology of the Monkey Mind 06:09 Mindfulness of Thoughts (and How They Create Emotions) 09:16 Observing Your Train of Thought 07:19 DAY 9: Sifting Thoughts into Boxes Exercise 02:23 Urge Management (Urge Surfing) Activity 04:44 DAY 10: Awareness of Self-Talk, Part 1 04:44 Awareness of Self-Talk, Part 2 09:09 DAY 11: Developing Emotional Awareness 02:48 RAIN Technique for Accepting Emotions 05:21 DAY 12: Mindfulness for Anger (and Other Negative Emotions) 08:08 Willing Hands Exercise 02:54 DAY 13: Intentionally Creating Desired Emotions 12:36 The Half-Smile Technique 04:34 The Power of Gratitude 02:56 MEDITATION: Gratitude Meditation 09:07 DAY 14: Surrender, Acceptance, and Letting Go 07:27 MEDITATION: Release/Surrender Meditation 12:16 WEEK 3: Awareness of Self and with Others 13 lectures • 1hr 34min DAY 15: Everything We Experience is Internal 06:59 MEDITATION: Self-Inquiry Meditation 08:53 DAY 16: Self-Compassion Exercise 02:55 MEDITATION: The Mindfulness Mountain 05:22 DAY 17: The Importance of Choosing Inputs 06:59 DAY 18: Being Present with Others and Holding Space 11:58 Mindful Arrivals 03:52 DAY 19: Random Acts of Kindness 03:47 MEDITATION: Loving Kindness Meditation 11:18 DAY 20: Developing a Mindfulness Routine 06:21 Mindful Morning Routine 08:59 Mindful Bedtime Routine 07:26 DAY 21: Creating a Formal Meditation Practice 09:27 Conclusion and What's Next 3 lectures • 5min Congratulations and Next Steps. 01:41 FREE Copy of the 21 Day Mindfulness & Meditation Challenge EBOOK 00:04 Bonus: Additional Resources You Don't want to Miss 02:44 Instructors Joeel & Natalie Rivera Top instructor with over 300,000 students 4.5 Instructor Rating 123,880 Reviews 379,237 Students 88 Courses Joeel and Natalie Rivera are professional speakers, trainers, and coaches. Their mission is to provide tools that empower people to ignite their dreams, unleash their potential and fulfill their purpose. Through their company, Transformation Services, Inc., they provide digital content publishing, online courses, and life coach training programs that act as a catalyst for personal empowerment. Joeel is a former psychology professor with a Master’s Degree in Counseling and Education and is currently completing his dissertation for his Ph.D. in Psychology, with an emphasis on happiness. Using the science of psychology and human potential, they train leading edge entrepreneurs, leaders, life coaches, and individuals how to master the power of their mind and create their destiny. They are serial entrepreneurs who challenge and inspire others to take their power back through self-employment as INDIEpreneurs, (self-employed freedom junkies). Between the two of them, they’ve started over a dozen businesses, from photography to a non-profit teen coaching center, and from an import business to a holistic virtual office. They became INFOpreneurs in 2014 when they fully transitioned their print magazine into digital format because they found they could reach an exponential, worldwide market at a fraction of the time and cost. They closed their physical offices and began converting their in-person workshops and speeches into information products and online courses. Then, in 2015 they received a proverbial “kick in the pants” to go “all-in” when Joeel fell ill after traveling overseas. Unable to leave the house, they continued to reach and inspire their market by digitizing their popular workshops, life coach training programs and certifications, making them available worldwide at a fraction of the cost. Today, they have served over 300,000 students from 195 countries. Show more Show less Transformation Services International Academy of Life Coaching & Entrepreneurship 4.5 Instructor Rating 121,859 Reviews 374,977 Students 87 Courses Transformation Services is an online education company dedicated to empowering INDIEpreneurs and transformation junkies to fulfill their purpose and live life on their terms! Our greatest passion is empowering entrepreneurs to create a purpose-driven business so they can make money doing what they love and use their gifts to make a unique impact in the world. We have had the honor of serving over 300,000 students and organizations from 195 countries. Our courses fall under 4 categories: 1) Personal development: Develop emotional intelligence and a growth mindset in order to master the power of your mind so you can feel happy no matter what is going on around you 2) Life coach training: Become a certified life coach in one of over a dozen niche life coaching areas or earn your Master Coach Certification. Already a coach? learn industry best practices, add powerful tools to your toolbox, and learn the life coaching business development strategies that have been proven to work! 3) Entrepreneurship: Start a business, develop a side hustle, escape the rat race, master your marketing, or create an online course or information product to teach what you know and love and create semi-passive income. 4) Corporate/career development: Improve your career by improving your time management, learning on-the-job coaching or speaking skills, bringing more creativity and innovation into your organization, or becoming a better leader ABOUT THE FOUNDERS: Joeel and Natalie Rivera are serial entrepreneurs and prolific creators who have been coaching, speaking, writing, and teaching for more than a decade. They've started more than a dozen companies, created over 70 course and taught more than 300,000 students from 195 countries. Joeel is a former psychology professor with a Master’s Degree in Counseling and Education and is currently completing his dissertation for his Ph.D. in Psychology, with an emphasis on happiness. Using the science of psychology and human potential, they train leading edge entrepreneurs, leaders, life coaches, and individuals how to master the power of their mind and create their destiny. They believe that entrepreneurship is the ultimate form of self-empowerment, an so they challenge everyone to find a way to become an INDIEpreneur (aka, self-employed freedom junkies) whether it’s through a side hustle or escaping the rat race to start their own business. Joeel & Natalie joined the information age and became INFOpreneurs in 2014 when they fully transitioned their print magazine into digital format because they found they could reach an exponential, worldwide market at a fraction of the time and cost. They closed their physical offices and began converting their in-person workshops and training programs into information products and online courses. Then, in 2015 they received a proverbial “kick in the pants” to go “all-in” when Joeel fell ill after traveling overseas. Unable to leave the house, they continued reach and inspire their market by digitizing their popular workshops and life coach training programs and certifications, making their content available worldwide at a fraction of the cost. Show more Show less Udemy Business Teach on Udemy Get the app About us Contact us Careers Blog Help and Support Affiliate Impressum Kontakt Terms Privacy policy Cookie settings Sitemap © 2021 Udemy, Inc. window.handleCSSToggleButtonClick = function (event) { var target = event.currentTarget; var cssToggleId = target && target.dataset && target.dataset.cssToggleId; var input = cssToggleId && document.getElementById(cssToggleId); if (input) { if (input.dataset.type === 'checkbox') { input.dataset.checked = input.dataset.checked ? '' : 'checked'; } else { input.dataset.checked = input.dataset.allowToggle && input.dataset.checked ? 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  3. 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 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 +++++++++++++++++++++++++++++++++++++++++++++++ We are top Udemy instructors in the personal development category. Our courses have been taken by over 300,000+ happy students from 195 countries. We have a thriving community in the course and we are actively involved and answer questions within 24h. The course also has a thriving Facebook networking group. If you want to get CERTIFIED as a life coach to use this material with your clients or workshop participants, look for our "Mindfulness Life Coach Certification" course. Note: This course contains the SAME core content as the Certification, so you do not need to enroll in both. +++++++++++++++++++++++++++++++++++++++++++++++ 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 emotion s 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 300,000+ students from 195 countries. Copyright ©️ Transformation Services, Inc. | All Rights Reserved 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. Show more Show less Course content 5 sections • 62 lectures • 5h 36m total length Expand all sections The Power of Mindfulness 11 lectures • 41min Why Practice Mindfulness? Preview 04:24 Full Workbook: 21 Day Mindfulness Challenge WORKBOOK (ADA Accessible) 00:03 All Course Documents in One Handy Place 00:08 Cultivating Mindfulness and Self-Awareness Preview 07:35 Jump Right In! The 2-Minute Bell Exercise Preview 03:26 Use Mindfulness to Change Emotions in 90 Seconds 02:54 How to Take the 21 Day Challenge (and COURSE DOCUMENTS) 04:53 The 3 Core Skills of Mindfulness 05:07 Mindfulness and Meditation (and 7 Common Myths) 07:14 3 Types of Meditation 04:31 Questions, Resources and Meet the Instructors 00:49 WEEK 1: Mindful Awareness of the Present Moment 18 lectures • 1hr 25min DAY 1: Present Moment Awareness 10:02 The Mini-Mindfulness Exercise 01:52 3 Minute Breathing Space 02:03 2 Minute Bell Exercise (BELL ONLY) 02:32 Simple Mindfulness Meditation 02:18 Square Breathing 01:35 DAY 2: Shifting from the Thinking Mind to the Sensing Mind 05:16 The 5 Senses Exercise 03:19 Mindful Seeing Exercise 02:29 MEDITATION: Candle Meditation 13:00 DAY 3: Body Awareness 04:24 MEDITATION: Progressive Relaxation 15:02 DAY 4: Mindful Eating 03:11 Mindful Curiosity (While Eating) 02:47 DAY 5: Mindful Listening 03:19 MEDITATION: Music Meditation 03:57 DAY 6: Mindful Walking 03:32 DAY 7: Mindful Driving 04:02 WEEK 2: Awareness of Thoughts and Emotions 17 lectures • 1hr 52min DAY 8: The Psychology of the Monkey Mind 06:09 Mindfulness of Thoughts (and How They Create Emotions) 09:16 Observing Your Train of Thought 07:19 DAY 9: Sifting Thoughts into Boxes Exercise 02:23 Urge Management (Urge Surfing) Activity 04:44 DAY 10: Awareness of Self-Talk, Part 1 04:44 Awareness of Self-Talk, Part 2 09:09 DAY 11: Developing Emotional Awareness 02:48 RAIN Technique for Accepting Emotions 05:21 DAY 12: Mindfulness for Anger (and Other Negative Emotions) 08:08 Willing Hands Exercise 02:54 DAY 13: Intentionally Creating Desired Emotions 12:36 The Half-Smile Technique 04:34 The Power of Gratitude 02:56 MEDITATION: Gratitude Meditation 09:07 DAY 14: Surrender, Acceptance, and Letting Go 07:27 MEDITATION: Release/Surrender Meditation 12:16 WEEK 3: Awareness of Self and with Others 13 lectures • 1hr 34min DAY 15: Everything We Experience is Internal 06:59 MEDITATION: Self-Inquiry Meditation 08:53 DAY 16: Self-Compassion Exercise 02:55 MEDITATION: The Mindfulness Mountain 05:22 DAY 17: The Importance of Choosing Inputs 06:59 DAY 18: Being Present with Others and Holding Space 11:58 Mindful Arrivals 03:52 DAY 19: Random Acts of Kindness 03:47 MEDITATION: Loving Kindness Meditation 11:18 DAY 20: Developing a Mindfulness Routine 06:21 Mindful Morning Routine 08:59 Mindful Bedtime Routine 07:26 DAY 21: Creating a Formal Meditation Practice 09:27 Conclusion and What's Next 3 lectures • 5min Congratulations and Next Steps. 01:41 FREE Copy of the 21 Day Mindfulness & Meditation Challenge EBOOK 00:04 Bonus: Additional Resources You Don't want to Miss 02:44 Instructors Joeel & Natalie Rivera Top instructor with over 300,000 students 4.5 Instructor Rating 123,880 Reviews 379,237 Students 88 Courses Joeel and Natalie Rivera are professional speakers, trainers, and coaches. Their mission is to provide tools that empower people to ignite their dreams, unleash their potential and fulfill their purpose. Through their company, Transformation Services, Inc., they provide digital content publishing, online courses, and life coach training programs that act as a catalyst for personal empowerment. Joeel is a former psychology professor with a Master’s Degree in Counseling and Education and is currently completing his dissertation for his Ph.D. in Psychology, with an emphasis on happiness. Using the science of psychology and human potential, they train leading edge entrepreneurs, leaders, life coaches, and individuals how to master the power of their mind and create their destiny. They are serial entrepreneurs who challenge and inspire others to take their power back through self-employment as INDIEpreneurs, (self-employed freedom junkies). Between the two of them, they’ve started over a dozen businesses, from photography to a non-profit teen coaching center, and from an import business to a holistic virtual office. They became INFOpreneurs in 2014 when they fully transitioned their print magazine into digital format because they found they could reach an exponential, worldwide market at a fraction of the time and cost. They closed their physical offices and began converting their in-person workshops and speeches into information products and online courses. Then, in 2015 they received a proverbial “kick in the pants” to go “all-in” when Joeel fell ill after traveling overseas. Unable to leave the house, they continued to reach and inspire their market by digitizing their popular workshops, life coach training programs and certifications, making them available worldwide at a fraction of the cost. Today, they have served over 300,000 students from 195 countries. Show more Show less Transformation Services International Academy of Life Coaching & Entrepreneurship 4.5 Instructor Rating 121,859 Reviews 374,977 Students 87 Courses Transformation Services is an online education company dedicated to empowering INDIEpreneurs and transformation junkies to fulfill their purpose and live life on their terms! Our greatest passion is empowering entrepreneurs to create a purpose-driven business so they can make money doing what they love and use their gifts to make a unique impact in the world. We have had the honor of serving over 300,000 students and organizations from 195 countries. Our courses fall under 4 categories: 1) Personal development: Develop emotional intelligence and a growth mindset in order to master the power of your mind so you can feel happy no matter what is going on around you 2) Life coach training: Become a certified life coach in one of over a dozen niche life coaching areas or earn your Master Coach Certification. Already a coach? learn industry best practices, add powerful tools to your toolbox, and learn the life coaching business development strategies that have been proven to work! 3) Entrepreneurship: Start a business, develop a side hustle, escape the rat race, master your marketing, or create an online course or information product to teach what you know and love and create semi-passive income. 4) Corporate/career development: Improve your career by improving your time management, learning on-the-job coaching or speaking skills, bringing more creativity and innovation into your organization, or becoming a better leader ABOUT THE FOUNDERS: Joeel and Natalie Rivera are serial entrepreneurs and prolific creators who have been coaching, speaking, writing, and teaching for more than a decade. They've started more than a dozen companies, created over 70 course and taught more than 300,000 students from 195 countries. Joeel is a former psychology professor with a Master’s Degree in Counseling and Education and is currently completing his dissertation for his Ph.D. in Psychology, with an emphasis on happiness. Using the science of psychology and human potential, they train leading edge entrepreneurs, leaders, life coaches, and individuals how to master the power of their mind and create their destiny. They believe that entrepreneurship is the ultimate form of self-empowerment, an so they challenge everyone to find a way to become an INDIEpreneur (aka, self-employed freedom junkies) whether it’s through a side hustle or escaping the rat race to start their own business. Joeel & Natalie joined the information age and became INFOpreneurs in 2014 when they fully transitioned their print magazine into digital format because they found they could reach an exponential, worldwide market at a fraction of the time and cost. They closed their physical offices and began converting their in-person workshops and training programs into information products and online courses. Then, in 2015 they received a proverbial “kick in the pants” to go “all-in” when Joeel fell ill after traveling overseas. Unable to leave the house, they continued reach and inspire their market by digitizing their popular workshops and life coach training programs and certifications, making their content available worldwide at a fraction of the cost. Show more Show less Udemy Business Teach on Udemy Get the app About us Contact us Careers Blog Help and Support Affiliate Impressum Kontakt Terms Privacy policy Cookie settings Sitemap © 2021 Udemy, Inc. window.handleCSSToggleButtonClick = function (event) { var target = event.currentTarget; var cssToggleId = target && target.dataset && target.dataset.cssToggleId; var input = cssToggleId && document.getElementById(cssToggleId); if (input) { if (input.dataset.type === 'checkbox') { input.dataset.checked = input.dataset.checked ? '' : 'checked'; } else { input.dataset.checked = input.dataset.allowToggle && input.dataset.checked ? 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  4. 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 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 +++++++++++++++++++++++++++++++++++++++++++++++ We are top Udemy instructors in the personal development category. Our courses have been taken by over 300,000+ happy students from 195 countries. We have a thriving community in the course and we are actively involved and answer questions within 24h. The course also has a thriving Facebook networking group. If you want to get CERTIFIED as a life coach to use this material with your clients or workshop participants, look for our "Mindfulness Life Coach Certification" course. Note: This course contains the SAME core content as the Certification, so you do not need to enroll in both. +++++++++++++++++++++++++++++++++++++++++++++++ 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 emotion s 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 300,000+ students from 195 countries. Copyright ©️ Transformation Services, Inc. | All Rights Reserved 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. Show more Show less Course content 5 sections • 62 lectures • 5h 36m total length Expand all sections The Power of Mindfulness 11 lectures • 41min Why Practice Mindfulness? Preview 04:24 Full Workbook: 21 Day Mindfulness Challenge WORKBOOK (ADA Accessible) 00:03 All Course Documents in One Handy Place 00:08 Cultivating Mindfulness and Self-Awareness Preview 07:35 Jump Right In! The 2-Minute Bell Exercise Preview 03:26 Use Mindfulness to Change Emotions in 90 Seconds 02:54 How to Take the 21 Day Challenge (and COURSE DOCUMENTS) 04:53 The 3 Core Skills of Mindfulness 05:07 Mindfulness and Meditation (and 7 Common Myths) 07:14 3 Types of Meditation 04:31 Questions, Resources and Meet the Instructors 00:49 WEEK 1: Mindful Awareness of the Present Moment 18 lectures • 1hr 25min DAY 1: Present Moment Awareness 10:02 The Mini-Mindfulness Exercise 01:52 3 Minute Breathing Space 02:03 2 Minute Bell Exercise (BELL ONLY) 02:32 Simple Mindfulness Meditation 02:18 Square Breathing 01:35 DAY 2: Shifting from the Thinking Mind to the Sensing Mind 05:16 The 5 Senses Exercise 03:19 Mindful Seeing Exercise 02:29 MEDITATION: Candle Meditation 13:00 DAY 3: Body Awareness 04:24 MEDITATION: Progressive Relaxation 15:02 DAY 4: Mindful Eating 03:11 Mindful Curiosity (While Eating) 02:47 DAY 5: Mindful Listening 03:19 MEDITATION: Music Meditation 03:57 DAY 6: Mindful Walking 03:32 DAY 7: Mindful Driving 04:02 WEEK 2: Awareness of Thoughts and Emotions 17 lectures • 1hr 52min DAY 8: The Psychology of the Monkey Mind 06:09 Mindfulness of Thoughts (and How They Create Emotions) 09:16 Observing Your Train of Thought 07:19 DAY 9: Sifting Thoughts into Boxes Exercise 02:23 Urge Management (Urge Surfing) Activity 04:44 DAY 10: Awareness of Self-Talk, Part 1 04:44 Awareness of Self-Talk, Part 2 09:09 DAY 11: Developing Emotional Awareness 02:48 RAIN Technique for Accepting Emotions 05:21 DAY 12: Mindfulness for Anger (and Other Negative Emotions) 08:08 Willing Hands Exercise 02:54 DAY 13: Intentionally Creating Desired Emotions 12:36 The Half-Smile Technique 04:34 The Power of Gratitude 02:56 MEDITATION: Gratitude Meditation 09:07 DAY 14: Surrender, Acceptance, and Letting Go 07:27 MEDITATION: Release/Surrender Meditation 12:16 WEEK 3: Awareness of Self and with Others 13 lectures • 1hr 34min DAY 15: Everything We Experience is Internal 06:59 MEDITATION: Self-Inquiry Meditation 08:53 DAY 16: Self-Compassion Exercise 02:55 MEDITATION: The Mindfulness Mountain 05:22 DAY 17: The Importance of Choosing Inputs 06:59 DAY 18: Being Present with Others and Holding Space 11:58 Mindful Arrivals 03:52 DAY 19: Random Acts of Kindness 03:47 MEDITATION: Loving Kindness Meditation 11:18 DAY 20: Developing a Mindfulness Routine 06:21 Mindful Morning Routine 08:59 Mindful Bedtime Routine 07:26 DAY 21: Creating a Formal Meditation Practice 09:27 Conclusion and What's Next 3 lectures • 5min Congratulations and Next Steps. 01:41 FREE Copy of the 21 Day Mindfulness & Meditation Challenge EBOOK 00:04 Bonus: Additional Resources You Don't want to Miss 02:44 Instructors Joeel & Natalie Rivera Top instructor with over 300,000 students 4.5 Instructor Rating 123,880 Reviews 379,237 Students 88 Courses Joeel and Natalie Rivera are professional speakers, trainers, and coaches. Their mission is to provide tools that empower people to ignite their dreams, unleash their potential and fulfill their purpose. Through their company, Transformation Services, Inc., they provide digital content publishing, online courses, and life coach training programs that act as a catalyst for personal empowerment. Joeel is a former psychology professor with a Master’s Degree in Counseling and Education and is currently completing his dissertation for his Ph.D. in Psychology, with an emphasis on happiness. Using the science of psychology and human potential, they train leading edge entrepreneurs, leaders, life coaches, and individuals how to master the power of their mind and create their destiny. They are serial entrepreneurs who challenge and inspire others to take their power back through self-employment as INDIEpreneurs, (self-employed freedom junkies). Between the two of them, they’ve started over a dozen businesses, from photography to a non-profit teen coaching center, and from an import business to a holistic virtual office. They became INFOpreneurs in 2014 when they fully transitioned their print magazine into digital format because they found they could reach an exponential, worldwide market at a fraction of the time and cost. They closed their physical offices and began converting their in-person workshops and speeches into information products and online courses. Then, in 2015 they received a proverbial “kick in the pants” to go “all-in” when Joeel fell ill after traveling overseas. Unable to leave the house, they continued to reach and inspire their market by digitizing their popular workshops, life coach training programs and certifications, making them available worldwide at a fraction of the cost. Today, they have served over 300,000 students from 195 countries. Show more Show less Transformation Services International Academy of Life Coaching & Entrepreneurship 4.5 Instructor Rating 121,859 Reviews 374,977 Students 87 Courses Transformation Services is an online education company dedicated to empowering INDIEpreneurs and transformation junkies to fulfill their purpose and live life on their terms! Our greatest passion is empowering entrepreneurs to create a purpose-driven business so they can make money doing what they love and use their gifts to make a unique impact in the world. We have had the honor of serving over 300,000 students and organizations from 195 countries. Our courses fall under 4 categories: 1) Personal development: Develop emotional intelligence and a growth mindset in order to master the power of your mind so you can feel happy no matter what is going on around you 2) Life coach training: Become a certified life coach in one of over a dozen niche life coaching areas or earn your Master Coach Certification. Already a coach? learn industry best practices, add powerful tools to your toolbox, and learn the life coaching business development strategies that have been proven to work! 3) Entrepreneurship: Start a business, develop a side hustle, escape the rat race, master your marketing, or create an online course or information product to teach what you know and love and create semi-passive income. 4) Corporate/career development: Improve your career by improving your time management, learning on-the-job coaching or speaking skills, bringing more creativity and innovation into your organization, or becoming a better leader ABOUT THE FOUNDERS: Joeel and Natalie Rivera are serial entrepreneurs and prolific creators who have been coaching, speaking, writing, and teaching for more than a decade. They've started more than a dozen companies, created over 70 course and taught more than 300,000 students from 195 countries. Joeel is a former psychology professor with a Master’s Degree in Counseling and Education and is currently completing his dissertation for his Ph.D. in Psychology, with an emphasis on happiness. Using the science of psychology and human potential, they train leading edge entrepreneurs, leaders, life coaches, and individuals how to master the power of their mind and create their destiny. They believe that entrepreneurship is the ultimate form of self-empowerment, an so they challenge everyone to find a way to become an INDIEpreneur (aka, self-employed freedom junkies) whether it’s through a side hustle or escaping the rat race to start their own business. Joeel & Natalie joined the information age and became INFOpreneurs in 2014 when they fully transitioned their print magazine into digital format because they found they could reach an exponential, worldwide market at a fraction of the time and cost. They closed their physical offices and began converting their in-person workshops and training programs into information products and online courses. Then, in 2015 they received a proverbial “kick in the pants” to go “all-in” when Joeel fell ill after traveling overseas. Unable to leave the house, they continued reach and inspire their market by digitizing their popular workshops and life coach training programs and certifications, making their content available worldwide at a fraction of the cost. Show more Show less Udemy Business Teach on Udemy Get the app About us Contact us Careers Blog Help and Support Affiliate Impressum Kontakt Terms Privacy policy Cookie settings Sitemap © 2021 Udemy, Inc. window.handleCSSToggl