Welcome to Day One of the 21 Day Mindfulness Program

Today we will meditate on fear. Understand how fear feels in your body. After your meditation, spend time reflecting on the following:

What is my deepest fear?
How does it make me feel in my body?
Does it stop me from achieving my goals?
How does it affect my life?
What would happen if I didn’t let my fear control me?
What is one step you can take today to overcome one slight fear

Task for today
Do something you are shy or afraid of and then when you do it, go ahead and reward yourself. Make it a small or big task, you have the power of choice.

Journal/Gratitude before bed:
List 3 blessings from your fears.

End your day once eagain with the meditation.
Give thanks!

Meditation to Release Fear:

Welcome to Day Two of the 21-Day Mindfulness Program

Today we will meditate on jealousy. Understand how jealousy feels in your body. After your meditation, spend time reflecting on the following:
Who am I jealous of?
How does it make me feel in my body?
Does it stop me from reaching out?
How does it affect my life?
Do I find myself feeling inadequate?
Can I break the cycle and appreciate the success of others and use it as a stepping stone to chart my success?
Can I acknowledge my journey and be proud of myself?

Task for today
Today identify one situation that makes you jealous. Stay with it and keep asking yourself what you feel and why you feel so. Then just let go and practice the breathing meditation.

Journal/Gratitude before bed:
List 3 blessings from your jealousy.

End your day once again with meditation.
Give thanks!

Meditation to Release Jealousy:

Welcome to Day Three of the 21-Day Mindfulness Program

Today we will meditate on hatred. Understand how hatred feels in your body. After your meditation, spend time reflecting on the following:
Whom do I hate?
How does it make me feel in my body?
How does it affect my life?
Do I suffer from any chronic pain?
Do I suffer from digestive issues?

Task for today
Today identify one situation or person that you hate. Stay with it and keep asking yourself what you feel and why you feel so. Then just let go and practice the breathing meditation.

Journal/Gratitude before bed:
List 3 blessings from your jealousy.

End your day once again with meditation.
Give thanks!

Meditation to Release Hatred:

Welcome to Day Four of the 21-Day Mindfulness Program

Today we will meditate on revenge. Understand how revenge feels in your body. After your meditation, spend time reflecting on the following:
To whom do I seek revenge?
How does it make me feel in my body?
How does it affect my life?
Will I feel better after I get my revenge?
Will my life improve?
Is my life improving as I hold these thoughts?
Am I productive when I’m thinking of revengeful scenarios?
How will it be if I shift the focus from others to me?
How will it be if I focus on improving my skills instead?
How would it be if I surrounded myself with loving thoughts for me?

Task for today
Today identify one situation or person for whom you want revenge. Stay with it and keep asking yourself what you feel and why you feel so. Then just let go and practice the breathing meditation.

Journal/Gratitude before bed:
List three blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Release Revenge:

Welcome to Day Five of the 21-Day Mindfulness Program

Today we will meditate on greed. Understand how greed feels in your body. After your meditation, spend time reflecting on the following:
Do I hoard things?
Does wanting more make me feel adequate?
Do I want more in life to feel superior or worthy?
How will my life be with simplicity?
What emptiness am I trying to fill?

Task for today
Today focus on clearing the clutter in your house. Pick five items and donate. See if you can keep up this task daily for the rest of the program. You can declutter your phone, emails, closet, etc.

Journal/Gratitude before bed:
List three blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Release Greed:

Welcome to Day Six of the 21-Day Mindfulness Program

Today we will meditate on anger. Understand how anger feels in your body. After your meditation, spend time reflecting on the following:
Identify a person or situation that makes you angry and frustrated.

Task for today
Could you write a letter to this person about how you feel? Please don’t worry; this letter is just for you to burn. SO pour your heart out. You don’t need to worry about making it perfect. The idea is to vent out. After you are done writing, burn the paper and flush the ashes down the toilet.

Journal/Gratitude before bed:
List three blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Release Anger:

Welcome to Day Seven of the 21-Day Mindfulness Program

Today we will meditate on sadness. Understand how sadness feels in your body. After your meditation, spend time doing three things you enjoyed doing as a child. Perhaps playing outside or singing or painting.

Task for today
Buy yourself your favorite flowers and make it a point to smell them a couple of times today.

Journal/Gratitude before bed:
List three blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Release Anger:

Welcome to Week two and Day Eight of the 21-Day Mindfulness Program

We did our release work, released the dense emotions, and emptied ourselves; it’s time to invite the gifts of uplifting emotions now. These high-frequency waves of feelings help us manifest our dreams, goals, and desires. A positive outlook is what makes things possible.

Today we welcome the energy of gratitude. We allow it to warm our hearts and fill our bodies and minds with healing energy. After your meditation, continue vibrating in this healing frequency and notice more opportunities to feel grateful for.

Task for today
Keep saying thank you to the universe as you keep counting your blessings throughout the day.

Journal/Gratitude before bed:
List five blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Welcome Gratitude:

Welcome to Week two and Day Nine of the 21-Day Mindfulness Program

Today we welcome the energy of joy. Allow the vibration of joy to create a lightness in your body, releasing all muscle tension. After your meditation, continue vibrating in this healing frequency and recollect more joyful memories.

Task for today
Find joyful moments throughout your day today and notice the smile on your face. Today try to smile with your eyes as well.

Journal/Gratitude before bed:
List five blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Welcome Joy:

Welcome to Week two and Day Ten of the 21-Day Mindfulness Program

Happy Winter Solstice!! The day to honor the serenity and stillness within. Today we will honor and invite silence to align with the light within us.

Task for today
Spend time in silence to deeply rest, reflect and recharge ourselves.

Journal/Gratitude before bed:
List five blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Welcome Serenity:

Welcome to Week two and Day Eleven of the 21-Day Mindfulness Program

Today we invite and honor the energy of pride in our practice. I want you to know that acknowledgment and appreciation always feel good. But how often do you feel proud of yourself?

Task for today
Spend time remembering your achievements one by one and acknowledge and appreciate how far you have come.

Journal/Gratitude before bed:
List five achievements that make you feel proud of yourself and your journey.
List five blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Welcome Pride:

Welcome to Week two and Day Twelve of the 21-Day Mindfulness Program

Today we invite and honor the energy of amusement in our practice. Have you ever sat on a roller coaster ride? How did it make you feel? Can you relive the thrill and rush? When we invite wonder and amazement into our lives, we affirm the richness and the very pulse of a fulfilled life.

Task for today
Today notice the beauty around you and invite curiosity and wonder back into your life.

Journal/Gratitude before bed:
List five things that had you thrilled today
List five blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Welcome Amusement:

Welcome to Week two and Day Thirteen of the 21-Day Mindfulness Program

Today we invite and honor the energy of inspiration in our practice. Have you ever been inspired by someone or something?

Task for today
Today you can take a look at the things around you for inspiration. Then sit down at the end of the day and reflect on any messages or guidance you received to start something from the things that inspired you.

Journal/Gratitude before bed:
List five things that inspired you today
List five blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Welcome Inspiration:

Welcome to Week two and Day Fourteen of the 21-Day Mindfulness Program

Today we invite and honor the energy of LOVE in our practice.

Task for today
Today spend time with your loved ones offering and receiving love. Enjoy the company of your loved ones.

Journal/Gratitude before bed:
List five things that you do as a self-love self-care practice. Commit to doing one self-care practice every week. 
List five blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Welcome Love:

Welcome to Week three and Day Fifteen of the 21-Day Mindfulness Program

Finally, we enter week 3: We have done our release and invited the gifts, but we need to remind ourselves that we are always guided and surrounded by divine guidance. So, week 3 is about honoring the divine frequency in our awareness. 

Today we invite and honor the energy of Generosity in our practice. As we tap into this frequency of giving, we invite lessons of detachment and oneness.

Task for today
Today, reflect on ways you can be generous, sharing your gifts and talents with the world.

Journal/Gratitude before bed:
List five things you can commit to sharing with the world or community.
List five blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Welcome Generosity:

Welcome to Week three and Day Sixteen of the 21-Day Mindfulness Program

Today we invite and honor the virtue of humility in our practice. As we release the need to be perfect and accept our mistakes as lessons for self-growth, we begin to open our hearts to the humanness of others.

Task for today
Today, reflect on your seeming mistakes and try to find the lessons in them. Reflect on a project or dream you had but postponed for fear of failing. Then sit in silence and listen to your intuition to take the necessary action to fulfill your dreams.

Journal/Gratitude before bed:
List five goals you can commit to for 2023.
List five blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Welcome Humility:

Welcome to Week three and Day Seventeen of the 21-Day Mindfulness Program

Today we invite and honor the virtue of faith in our practice. Do you need help with confidence? Do you hold fears and worries about your capabilities?

Task for today
Today, could you reflect on a task you have been postponing? Then see how faith and trust can bouy you in the direction of your purpose. Focus on your intentions and release your fears to the divine. Move forward one step at a time with faith.

Journal/Gratitude before bed:
List five blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Welcome Faith:

Welcome to Week three and Day Eighteen of the 21-Day Mindfulness Program

Today we invite and honor the virtue of fortitude in our practice. When we face our fears and move forward with courage, we open our lives to unlimited possibilities for growth.

Task for today
Today, could you reflect on a challenging situation in your life? Then visualize yourself coming up with solutions and approaching them with courage. Say a little prayer to the divine, asking for assistance.

Journal/Gratitude before bed:
List five blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Welcome Fortitude:

Welcome to Week three and Day Nineteen of the 21-Day Mindfulness Program

Today we invite and honor the virtue of patience in our practice. To move forward, we need focus and discernment as our guides. However, if change intimidates us, we panic and become anxious. Patience is a virtue that helps us regain our focus and become comfortable with the unknown.

Task for today
Today, could you find out if change intimidates you? Do you suffer from control issues?  Then make a list of things you have been postponing and do something out of the ordinary. Something that was not part of the plan.

Journal/Gratitude before bed:
List five blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Welcome Patience:

Welcome to Week three and Day Twenty of the 21-Day Mindfulness Program

Today we invite and honor the virtue of kindness in our practice. Do you make time for yourself? Do you maintain healthy boundaries, or do you find it hard to say no and then overextend yourself?

Task for today
Today, could you make time to nourish yourself? Eat fruits, book a massage, or practice mindful breathing in nature.

Journal/Gratitude before bed:
List five blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Welcome Kindness:

Welcome to Week three and Day Twenty-One of the 21-Day Mindfulness Program

Congratulation!! You did it! You made time for yourself and created an excellent practice. You released, welcomed, and fortified your energy and aura. 

Today we invite and honor the virtue of hope in our practice. 

Task for today
Today, reflect on your goals and plans for this fresh new start. And as you read your goals, invite hope to fortify your enthusiasm.

Journal/Gratitude before bed:
List five blessings from your day today.

End your day once again with meditation.
Give thanks!

Meditation to Welcome Hope: