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.
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 Six (Mindful Sensations Relaxing Meditation). ** 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/ What to expect? Conclusion Congratulations on making it through the challenge! It is not easy to commit yourself to such a journey. You have now established a strong mindfulness base and with continued practice, you will regain control of your thinking, emotions, and your life. Situations that once frustrated you will no longer seem important. You will be able to savor life’s precious moments and be peaceful in almost any situation. Mindfulness will also help you face obstacles and challenges without becoming overwhelmed. By staying mindful through all situations, good, bad, and indifferent, you are able to remain centered and calm no matter what is happening in your world. Others will notice the change as well. Family and friends appreciate the undivided attention and you may also encourage others to be more present-focused. The calm energy you give off will become contagious, affecting everyone you come in contact with. You will also find you get far more accomplished. A lot of time is wasted on indecisiveness. Mindfulness creates a clear mental environment that facilitates ease of decision-making. Also, by only focusing on one task at a time, you will accomplish tasks quicker and more efficiently. Trust the mindful process. Know it takes practice and your ingrained habits and thinking patterns will try to coerce you back into old, comfortable patterns. With effort, practice, and commitment, you will begin to live the blissful life we all desire. If you need to take a few moments in your day to re-plan, that’s okay. Just be sure to engage in every present moment fully instead of thinking about what is next. For weekly blog, additional meditations, & free trainings go to www.mymbse.com For more resources check out: FREE Mindset Makeover Training: www.mymbse.com/pages/free-trainings Mindset Makeover 10 Day Challenge: www.mymbse.com/store/mCkS3AYc Mindful Book Collections: Mindfulness Guide (3 Mindful Books in 1)-Complete Guide to Happiness & Peace in Every Moment: www.amazon.com/dp/B0744LX99S Beginner’s Guide to Mindfulness in a World of Chaos: amzn.to/2BLXVCQ Mindful Mornings: Daily Reflections and Meditations to Start Your Day Off Right: www.amazon.com/dp/B06Y3C2556 30 Day Mindfulness Challenge: Step-By-Step Guide to Living a Stress-Free & Happy Life: amzn.to/2Bz7jav
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 Six (Mindful Sensations Relaxing Meditation). ** 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/ What to expect? Not Thinking About the Future Today will be similar to yesterday, but opposite! Today you will not allow yourself to think of the future. What?!! This sounds crazy! How will you ever get anything done?? Yes, this may be the most anxiety-provoking activity so far, if you let it. Ideally, mindfulness is the consistent practice of being in the present moment which means there is no thought about the future. However, with work and responsibilities, it can be almost impossible to live in such a manner. For this exercise, feel free to engage in a modified version true mindfulness. Make a schedule for the day and/or plan out what needs to be done for work or any other responsibilities. Other than this brief planning, do not think about anything besides what you are doing at that moment. If you are answering emails, focus only on what you are writing at the time and not what you need to do after you send the email. If you are eating lunch, enjoy your lunch and do not think about what you need to do after you finish. If you are driving your children to an activity, be fully present in that experience instead of thinking about what you have to do after you drop them off. This will likely be very challenging at moments, but by now you are fully equipped to handle it. When you notice your thoughts drifting to the future, near or far, let them drift out of your mind and refocus yourself in the present situation. Draw from any practices you learned during this challenge to help you do this. You will likely find everything you need to get done, gets done, and with a lot less stress and drained energy. If you need to take a few moments in your day to re-plan, that’s okay. Just be sure to engage in every present moment fully instead of thinking about what is next. For weekly blog, additional meditations, & free trainings go to www.mymbse.com For more resources check out: FREE Mindset Makeover Training: www.mymbse.com/pages/free-trainings Mindset Makeover 10 Day Challenge: www.mymbse.com/store/mCkS3AYc Mindful Book Collections: Mindfulness Guide (3 Mindful Books in 1)-Complete Guide to Happiness & Peace in Every Moment: www.amazon.com/dp/B0744LX99S Beginner’s Guide to Mindfulness in a World of Chaos: amzn.to/2BLXVCQ Mindful Mornings: Daily Reflections and Meditations to Start Your Day Off Right: www.amazon.com/dp/B06Y3C2556 30 Day Mindfulness Challenge: Step-By-Step Guide to Living a Stress-Free & Happy Life: amzn.to/2Bz7jav
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 Six (Mindful Sensations Relaxing Meditation). ** 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/ What to expect? Not Thinking About the Past There is peace in the present. The past does not affect you unless you remember it and associate feelings with it. The past is simply a moment in time. Today, practice living in the moment and not thinking about the past. Notice anytime a thought of a past experience enters your mind. This can be a situation, a person, a conversation, or a moment. Do not continue to think about or pair any emotion with this thought, good or bad. Just let it pass out of your mind as easily as it came in. If it tries to come in again, let it go again. Do not put any more energy into it other than noticing it is a thought passing through. As soon as the thought passes, be extra mindful in that moment. What are you doing? Draw from all of the exercises to practice this mindfulness. Remember the past is any moment that has passed. It can be 10 years ago or 10 minutes ago. Today, you will aim not to think about anything that has passed. If you have a conversation with a parent on the phone, as soon as the conversation is over, you will not think about what was said. That moment has passed. Simply focus attention on the current moment. If you just heard a hilarious joke, do not think about that joke afterward. Not reminiscing about positive events may seem counterproductive, but anytime you think of something from the past you are not being mindful. For today, do not focus on anything that comes up about any passed event, good or bad, near or far, and just stay present. Say it now: Today I will not think about any past event, good or bad, and will only focus on each present moment.
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 Six (Mindful Sensations Relaxing Meditation). ** 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/ What to expect? Mindful Bedtime and Sleep Prep As the final stage of the day-long mindfulness practice, you are going to focus on being mindful right before sleep. During this period, people like to replay all the events of the day, think about stressful situations in their lives, and plan and/or worry about everything they need to get done the following day. This is not beneficial and can be very detrimental to your sleep quantity and quality. It may be helpful to journal in the evening before you practice mindfulness, especially if bedtime is something you struggle with. You can write down a to-do list for the next day or write anything you need to get out your mind about present or past situations. This is not part of the mindful practice but fosters a beneficial mental state for mindfulness. The instant you get into bed, only focus on sensations during each present moment. Feel the pressure of your body against the mattress and feel the covers touching different areas of your body. Focus on the temperature of your body and if any parts are warmer or cooler. Focus on how your body feels and if parts are tense or relaxed. Focus on your breathing and how the breath feels entering and exiting your lungs. Focus on any sounds and smells. Remember not to place a single judgment on anything you observe. If your partner is listening to TV loudly in the other room, do not say the TV is loud, but simply note it is a sound and move on to other sensations. The less you allow thinking and judgments to enter your mind, the less likely you are to spin into a state of negativity or anxiousness, which prevents you from falling asleep. Note the feelings as you become more tired and allow yourself to drift off naturally. If you fall asleep one minute after lying down, great! Do not feel pressure to stay up just to be mindful, but be mindful for as long as you are awake. If you struggle, pick a mindful meditation that worked well for you and go through it to calm your mind and body in preparation for sleep.
Part of 21 Day Mindfulness Challenge! Preparation: Sit or lie in a comfortable position. Take 5 slow, deep, calming breaths to get you into your meditative state. Body Sensations Focus on the sensations of your body as a whole. Feel its weight. Feel its temperature. Feel any sensations inside of it. Feel any sensations outside of it. Do not judge any sensation. Focus on your body being present in the moment. When your mind starts to wander, bring your attention back to the sensations. If it helps, you can pick one part (i.e. legs) or one sensation (i.e. the feeling of clothing against the skin) to bring your attention back when your thoughts start to wonder. 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 Five (Mindful Mind Meditation). ** 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/ What to expect? Mindful Evening Just as you have done the previous two days, you will be mindful for a pre-determined period of time. Whatever time you stopped your mindful exercise yesterday, begin at that time today. Remain mindful for the entire evening. End the exercise before bed as that will be the focus tomorrow. Make sure you are mindful during eating, relaxing, all tasks, preparations for the next day, and during all conversations. Try to only engage in tasks that will make it easy to be mindful. For example, watching mindless TV or searching the web are situations that make it challenging to stay mindful. Instead, think of activities such as exercise, an artistic endeavor, or even meditation you can engage in to relax and remain present.
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 Five (Mindful Mind Meditation). ** What to expect? Mindful Afternoon Just as yesterday, you are going to be mindful in every task during a chunk of time. Pick the time you stopped the exercise yesterday as a beginning point. It may even be helpful to set an alarm for yourself so you do not forget. Also, pick an end time in the early evening (between 4-7 o’clock) to finish the exercise. Your mind will inevitably wander during this time, and when you notice it does, simply bring yourself back to the present. Be mindful during any relaxing, walking, eating, commuting, conversations, afternoon tasks, thoughts that arise, and anytime you experience emotions. You are equipped to be mindful in all these situations; it is simply time to put them together and practice. Notice if this time period is easier or harder than the morning. Often, we become tired in the afternoon, which may benefit or hinder our mindful attempt. You may also observe times that are challenging, such as after a meeting or during your evening commute. Be aware of what makes certain situations or times harder to remain mindful. It can provide invaluable insight into thinking patterns and sources of stress 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/
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 Five (Mindful Mind Meditation). ** What to expect? Mindful Morning Focus on being mindful from the time you wake up until midday. Set an end time for yourself around noon and aim to be mindful for the entire chunk of time. Your mind will stray, but when you notice it does, simply bring yourself back to the present. Be mindful during any relaxing, walking, commuting, conversations, morning tasks, thoughts that arise, and anytime you experience emotions. You are equipped to be mindful in all these situations; it is simply time to put them together and practice. After the morning is over, reflect on how it went for you. Did you struggle during a particular time, with certain situations or tasks? Try to figure out what happened during those times that led you to become unmindful. Once you are aware of challenges, you are able to be extra mindful during these situations in the future. Don’t worry, you will have time again tomorrow to practice this exercise. 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/
Mindful Mind Meditation Part of 21 Day Mindfulness Challenge! Preparation: Sit or lie in a comfortable position. Take 5 slow, deep, calming breaths to get you into your meditative state. Head Focus For this meditation, you will focus on the sensations of your head. Typically we associate the head with a place where thoughts are constantly being fired off, but in this meditation, you will focus only on the sensations and feel what it is like to have a peaceful head space. Feel the sensation of the top of your head. Temperature, hair follicles, etc. Move down to your forehead and repeat. Next feel your eyelids closed over your eyes. What do you see? Move down to your nose and feel your breath moving in and out. Move down to your lips. Notice if they are closed or open and if they are tense or relaxed. Finally, pay attention to any sensations of your chin. Move now to the back of your head. What sensations do you feel? Is there pressure or weight? Finally, pay attention to the inside of your head without any thoughts. Are there any sensations? Keep this mindful focus until the end of the meditation. 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 Four (Mindful Focus Meditation). ** What to expect? Mindful Gratitude Expressing gratitude has been shown to drastically decrease stress, anxiety and a variety of other negative emotions. When we express gratitude we focus on what we have to be grateful for in our lives. This practice, combined with mindfulness, can drastically shift one’s outlook. For today, be mindful of everything you have to be grateful for. Often, our minds want to focus on negatives, especially in moments of agitation, but there is always something to be grateful for. Perhaps, be mindful that your heart and lungs are working efficiently, or you have full control over all of your limbs, or you are surrounded by people you love. Throughout the day, bring mindful attention to what you are grateful for in each moment. Any time you experience a negative emotion, anger, frustration, guilt, anxiety, overwhelm, etc. refocus your mind on what you are grateful for at that moment and watch how this impacts the negative emotion. 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/
Our TOPPODCAST Picks 
