Stay ConnectedWeekly meditations & reflections to start your week right! ✨✨✨
This podcast originally aired a few years ago, but still speaks to this crazy journey we call life!
For my most current meditations, healings & guidance please follow me on social media.
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You can also visit my website for extensive healing sessions:
https://reikiwithrachael.com/
Welcome to Day Two of 21-Day Mindfulness Challenge. Please go back to Day One if you are just starting. **Please also see Mindfulness Meditation Two (Mindful Breathing Exercise). * What to expect? Day 5: Mindful Walking If you are able, schedule a mindful walk for yourself today. Make sure the walk is at least 10-15 minutes and try to be mindful the entire time. If you are unable to schedule this walk, make sure anytime you walk today you are mindful. This can be a walk from your car to a building, a walk from the couch to the refrigerator, or a walk to the next cubical at your office. It does not matter how long or short, just make it mindful. Check in with your body: How does it feel when you are walking? What can you hear and see during this time? What does it feel like for your feet every time you take a step? As always, do not allow any thoughts that creep in to stay. Do not judge, good or bad, anything you experience. If your feet hurt from a long day, focus on just the sensation and do not label it as pain. If you take your dog for a walk and he begins to pull, do not label him as a bad dog for doing so. If you see someone wearing a nice watch, do not think you like the watch. Objectively observe. It is just a sensation in your feet, your dog is pulling and you feel sensations in your hand as you restrain him, and it is not a nice watch, it is just a watch. If you find you fall back into old habits and place judgments on anything, never dwell on it. Dwelling only comes from placing judgments on yourself. It comes from thinking about past events, so always remind yourself to stay in the present. That moment has already passed and every moment is a time to refocus on your mindfulness. This podcast originally aired a few years ago, but still speaks to this crazy journey we call life! For my most current meditations, healings & guidance please follow me on social media: Instagram: https://www.instagram.com/reiki_with_rachael TikTok: https://bit.ly/3jmX1AF YouTube: https://bit.ly/3iXaBuk You can also visit my website for extensive healing sessions: https://reikiwithrachael.com/
Welcome to Day Two of the 21-Day Mindfulness Challenge. Please go back to Day One if you are just starting. **Please also see Mindfulness Meditation Two (Mindful Breathing Exercise). ** What to expect? Day 4: Mindfully Combat Negativity Today you are going to be the observer of your emotions as if you are a doctor studying a patient. It may be beneficial to keep a thought journal to track your emotions and thoughts. Pay attention to any time you have a negative emotion, such as anger, resentment, sadness, frustration, annoyance, anxiety, depressive feelings, guilt, etc. As soon as you notice the emotion, be mindful of what you are thinking. Outside factors never cause negative feelings. It is the thought attached to the situation that causes the feelings. Understanding what thoughts you are attaching to situations will help you understand where your negativity comes from and also help reduce it. Often we have a negative feeling and then attach more thoughts to support the negative feeling which in turn increases its intensity. By simply taking a step back, and being mindful of your thoughts and the situation, you are able to stop this process before it gets out of control. When you have trouble getting out of a negative mindset, focus on being mindful in the current situation. Use techniques from meditation to help with this. Think of it as riding your bike down a steep hill. The top of the hill is the environment, then a negative thought comes along and gives you a little push down the hill. This hill can be very small or it can be gigantic. If you allow your mind and emotions to take over, you continue to pick up momentum and before you realize, you are speeding down a hill, out of control, with no way of stopping yourself. Now, if you insert mindfulness immediately after that push, the ground begins to level and you realize it was just a small hill and you quickly regain control. Today, focus on being mindful as soon as you feel any negativity. Take the situation for what it is, pay attention to your thoughts, and you will notice this can quickly begin to lessen your negative emotions. Bring your focus to the present moment (sights, sounds, etc.). This will help stop you from rolling down that hill of negativity. This podcast originally aired a few years ago, but still speaks to this crazy journey we call life! For my most current meditations, healings & guidance please follow me on social media: Instagram: https://www.instagram.com/reiki_with_rachael TikTok: https://bit.ly/3jmX1AF YouTube: https://bit.ly/3iXaBuk You can also visit my website for extensive healing sessions: https://reikiwithrachael.com/
Welcome to the 21 Day Mindfulness Challenge!! This is a time to push yourself, become open to change and see the transformation unfold. Every day there will be a new challenge, a description of the challenge and some tips and action steps. The daily challenges will build on each other and will gradually become more challenging. It is important not to skip a day so that you do not miss any necessary skills needed for future challenges. Mindful Breathing Meditation Preparation: Sit or lie in a comfortable position. ake 5 slow, deep, calming breaths to get you into your meditative state. Breathing Awareness After your 5 initial calming breaths, begin to breathe normally. Focus on the feeling of the air coming into your nose (or mouth). Notice the temperature (typically it is cool). Feel the air as it travels down your airway into your lungs. Feel your chest and/or stomach rise as your lungs fill up. Notice the fall of your chest and stomach as you begin to exhale. Feel the air coming back up your passageway. Feel the sensations and temperatures as you exhale through your nose or mouth. Can you feel the air on your face? What is the temperature? Continue this process for the remainder of the mediation. Do not try to change your breathing pattern. Simply pay attention to the sensations of the breathing. If you notice your thoughts start to wander, simply bring your attention back to your breathing. This podcast originally aired a few years ago, but still speaks to this crazy journey we call life! For my most current meditations, healings & guidance please follow me on social media: Instagram: https://www.instagram.com/reiki_with_rachael TikTok: https://bit.ly/3jmX1AF YouTube: https://bit.ly/3iXaBuk You can also visit my website for extensive healing sessions: https://reikiwithrachael.com/
Welcome to Day Two of 21-Day Mindfulness Challenge. Please go back to Day One if you are just starting. **Please also see Mindfulness Meditation One (Full Body Scan). ** What to expect? Mindful Conversations Anytime you have a conversation with someone today, be mindful throughout the entire experience. Listen to everything being said without thinking how you are going to respond. Also, be mindful when you are talking. If anything said elicits a feeling, note it and be mindful of what thoughts prompted that feeling. Do not, however, allow this to take away from you being mindful during the conversation. Just note the experience and you can reflect on it after the conversation has finished. For example, if talking to a co-worker about your boss provokes feelings of anger, make a note of it and do your best to bring your awareness back to the present conversation instead of focusing on your thoughts. After the conversation, think about what exactly was said and the thoughts that came up that caused the anger. (Note: Tomorrow there will be more discussion and time to practice this technique). If others are having a conversation but you are not an active participant at the moment, listen without placing any judgments or thoughts on what you hear. Allow the words others are saying to enter and exit your awareness without holding on to any piece you heard. This podcast originally aired a few years ago, but still speaks to this crazy journey we call life! For my most current meditations, healings & guidance please follow me on social media: Instagram: https://www.instagram.com/reiki_with_rachael TikTok: https://bit.ly/3jmX1AF YouTube: https://bit.ly/3iXaBuk You can also visit my website for extensive healing sessions: https://reikiwithrachael.com/
Welcome to Day Two of 21-Day Mindfulness Challenge. Please go back to Day One if you are just starting. **Please also see Mindfulness Meditation One (Full Body Scan). ** What to expect today? Today, set aside some time to mindfully relax. Instead of sitting down and looking at your phone, browsing the internet, or turning on the TV, dedicate at least the first 10 minutes to sitting still. Apply what you learned during your meditations but this time in an aware, non-meditative state. This is your time to enjoy your relaxation instead of trying to distract your mind. Feel the sensations in your body. Is anything tense or sore? Does any part feel especially relaxed? Listen to the sounds and observe the sights. Any thoughts that come to your mind, let them peacefully float out. Remind yourself that this time is for relaxing and anything that you need to think about or handle can be done at a later time. Practice this every time you plan to “take a break” and relax today. If you have an opportunity to go outside, enjoy all the sights and sounds of nature. If you have time to watch your children play, savor every moment without allowing yourself to become preoccupied with something else. You will find that this type of relaxation calms your mind rather than distracting it. For weekly blog, additional meditations, & free trainings go to http://www.mymbse.com For more resources check out: FREE Mindset Makeover Training: https://www.mymbse.com/pages/free-trainings Mindset Makeover 10 Day Challenge: http://www.mymbse.com/store/mCkS3AYc Mindful Book Collections: Mindfulness Guide (3 Mindful Books in 1)-Complete Guide to Happiness & Peace in Every Moment: https://www.amazon.com/dp/B0744LX99S Beginner’s Guide to Mindfulness in a World of Chaos: http://amzn.to/2BLXVCQ Mindful Mornings: Daily Reflections and Meditations to Start Your Day Off Right: https://www.amazon.com/dp/B06Y3C2556 30 Day Mindfulness Challenge: Step-By-Step Guide to Living a Stress-Free & Happy Life: http://amzn.to/2Bz7jav
Welcome to the 21 Day Mindfulness Challenge!! This is a time to push yourself, become open to change and see the transformation unfold. Every day there will be a new challenge, a description of the challenge and some tips and action steps. The daily challenges will build on each other and will gradually become more challenging. It is important not to skip a day so that you do not miss any necessary skills needed for future challenges. DAY 1: Mindful Body Meditation Preparation: Sit or lie in a comfortable position. Set a timer for 5-10 minutes. Take 5 slow, deep, calming breaths to get you into your meditative state. Mindful Awareness In this meditation you will be doing a body scan, focusing on the sensations of each part of your body. Focus on: Temperature, external sensations of clothing, air, feeling hair, the pressure of body weight, and internal sensations of tightness and relaxation. Spend anywhere from 10-30 seconds focusing on each, individual area. Once you have noted all of the sensations, move to the next body part. Start your focus on the bottom of the feet. Move up to the ankles, calves/shins, front and back of knees, front and back of thighs, hips, bottom, and pelvic area, lower back and lower stomach, middle back, and middle stomach, top back and chest, shoulders, neck, back of the head, face, and top of the head. This podcast originally aired a few years ago, but still speaks to this crazy journey we call life! For my most current meditations, healings & guidance please follow me on social media: Instagram: https://www.instagram.com/reiki_with_rachael TikTok: https://bit.ly/3jmX1AF YouTube: https://bit.ly/3iXaBuk You can also visit my website for extensive healing sessions: https://reikiwithrachael.com/
Welcome to the 21 Day Mindfulness Challenge!! This is a time to push yourself, become open to change and see the transformation unfold. Every day there will be a new challenge, a description of the challenge and some tips and action steps. The daily challenges will build on each other and will gradually become more challenging. It is important not to skip a day so that you do not miss any necessary skills needed for future challenges. This week you will get a chance to apply mindfulness to simple tasks. You need to train for mindfulness, so envision this week as running one mile at a time when you are training for a 5k race. With each day, that mile becomes easier to run and by week three you are able to add a little distance. **Please also see Mindfulness Meditation One (Full Body Scan). ** What to expect today? For the entire day, just be mindful of how you navigate the world. Pay attention to what you think, feel, and how you act and respond to situations. The goal is to be aware without any judgment or trying to change anything. Example: When driving, be mindful of what you think about. Do you feel the urge to listen to a certain type of music or podcast? When you get to work, be mindful of the conversations you engage in and what thoughts and feelings occur as a result. Again, this is not the time to try to change anything but just take note of your own behaviors. This Mindful Day will be like falling in and out of a dream. You will be mindful for a while and then will slip back into a non-mindful state. Once you realize you slipped back into this “dream” state, simply bring your attention back to the present. Do not get discouraged or try to change your behavior in any way, just observe. This podcast originally aired a few years ago, but still speaks to this crazy journey we call life! For my most current meditations, healings & guidance please follow me on social media: Instagram: https://www.instagram.com/reiki_with_rachael TikTok: https://bit.ly/3jmX1AF YouTube: https://bit.ly/3iXaBuk You can also visit my website for extensive healing sessions: https://reikiwithrachael.com/
Use these to increase your confidence in achieving your goals and attracting your dreams! Eliminate negative thinking today and develop optimism, self-love, confidence and a sense of mindfulness. Begin your subconscious programming for confidence with these simple, yet powerful affirmations. Listen to this while falling asleep, getting ready for your day, during your commute, or while taking a walk and watch your mindset and life transform as these simple thoughts become ingrained in your mind. Change your mindset, change your life. Not only will your thinking patterns begin to change, but your vibration and energy will increase. This can help attract positive life changes, such as new jobs, relationships, and opportunities. With a new mindset, you will feel comfortable to take necessary action to pursue the life you want, without fear, judgment, and negativity getting in the way. This podcast originally aired a few years ago, but still speaks to this crazy journey we call life! For my most current meditations, healings & guidance please follow me on social media: Instagram: https://www.instagram.com/reiki_with_rachael TikTok: https://bit.ly/3jmX1AF YouTube: https://bit.ly/3iXaBuk You can also visit my website for extensive healing sessions: https://reikiwithrachael.com/
In this reflection episode of Mindful Mondays we will talk about making changes, and in particular how to open yourself up to positive change in your life. In this New Year, we need to let go of anything that no longer serves us. Learn how to view situations in a loving, yet detached manner and move on to the next stage in your life. This podcast originally aired a few years ago, but still speaks to this crazy journey we call life! For my most current meditations, healings & guidance please follow me on social media: Instagram: https://www.instagram.com/reiki_with_rachael TikTok: https://bit.ly/3jmX1AF YouTube: https://bit.ly/3iXaBuk You can also visit my website for extensive healing sessions: https://reikiwithrachael.com/
Enjoy a powerful meditation to help you manifest your goals and dreams this New Year. Set intentions for all areas of your life and send positive energy to the universe to align with them. Use this quick and simple meditation to set meaningful New Years' intentions and align your subconscious and energy with your goals. This meditation first helps you eliminate any residual negativity from the previous year. It then guides you to set intentions for all areas of your life, while implanting these thoughts into the deepest depths of your mind and expanding them out to align with the energy of the universe. Use this meditation as a fresh start for this year. It is perfect anytime you need to set a new intention, become clear on what you truly desire, or want to manifest a dream. In a relaxed state you allow your highest self to take over and guide you to the life you desire (and deserve). *Please consult a doctor before beginning any meditation practice. Not meant to cure or treat any mental health or physical disorder but can be used as a companion to treatment under the supervision of a professional. This podcast originally aired a few years ago, but still speaks to this crazy journey we call life! For my most current meditations, healings & guidance please follow me on social media: Instagram: https://www.instagram.com/reiki_with_rachael TikTok: https://bit.ly/3jmX1AF YouTube: https://bit.ly/3iXaBuk You can also visit my website for extensive healing sessions: https://reikiwithrachael.com/
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