Lesson 1
You Deserve Happiness
In Day 1 we acknowledge our commitment to waking up from the trance of modern day busyness and to embracing this one precious and beautiful life. We shall learn that by investing in our own happiness, we are also investing in the happiness of those we love, our community and the world in which we all live. In our practice, we will invite a sense of happiness into our minds, bodies and our hearts through the essence of a smile.
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Lesson 2
Letting Go Of What Stands In The Way
In Day 2 we shall explore the idea that happiness is not a destination we arrive at when certain conditions are met. We will come to understand that happiness is available to us anywhere, anytime, with the right focus, attention and intention. In our practice together, we shall learn to let go of what stands in the way of our own deep and enduring sense of happiness and fulfilment.
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Lesson 3
Exploring The Red & Green Zones
In Day 3 we shall explore the red and green zones, what they feel like in our bodies, minds and hearts. In our practice together, we will connect to our breath, arrive into the green zone and into an experience of stillness and peace. We shall come to understand that the green zone is the foundation of an enduring sense of happiness and fulfillment.
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Lesson 4
Learning To Respond Rather Than React
In Day 4 we will develop practical strategies for responding to life’s challenges from the green zone, not the red. In our practice together, we will explore what reacting and responding feel like in our minds, our bodies and our hearts. From here, we shall come to understand that learning to respond to life’s challenges from the green zone ultimately contributes to our sense of happiness and fulfillment.
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Lesson 5
Exploring Our Sensate World
In Day 5 we will explore the idea that presence, pleasure and happiness come largely from our sensate world, not our thinking minds. We will learn that engaging our senses involves attention, curiosity and sustained focus. In our practice together, we will explore our sensate world as a way of getting out of our busy thinking minds and into the world of presence and pleasure.
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Lesson 6
The Power Of A Pause
In Day 6 we will reflect on the power of pausing during our day. We will learn that over time, a commitment to a series of mindful pauses each day will reduce feelings of stress, anxiety and overwhelm and encourage a sense of presence, peace and balance within you. In our practice together, we will experiment with different types of mindful pauses so you are ready to weave these into your busy days.
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Lesson 7
Befriending Our Thoughts
In Day 7 we will turn our awareness to the nature of our minds, to our habitual thought patterns, to the recurring themes and stories that gain our attention. During our practice together, we shall be curious about our thoughts, their focus, tone and the impact they have on our happiness and well-being. We shall begin to understand the idea that we are not our thoughts, we are the awareness that notices our thoughts.
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Lesson 8
Being Curious About Self-Critical Thoughts
In Day 8 we shall continue to engage with our minds, and our thoughts, in more skilful ways. In particular, we shall be curious about our self-critical thoughts. In our practice together, we will reflect on these persistent self-critical thoughts, the way they make us feel and the impact they have on our sense of happiness and fulfilment. Through this reflection, we shall release their grip and create a space for greater freedom and happiness.
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Lesson 9
Letting Go Of Limiting Thoughts
In Day 9 we will continue to explore the idea that when we become aware of our thoughts, we create a sense of space and perspective, and within this, comes the freedom to interact with our minds in more skillful and compassionate ways. In our practice together we will learn to let go of thoughts, beliefs and ideas that no longer serve us and to experience the freedom and relief that comes from learning to let go.
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Lesson 10
Lingering In Sound, Music & Pleasure
As Part One draws to a close, Day 10 offers us the opportunity to reflect on all we have learnt and experienced so far. During our practice together we will draw our awareness to sound and music as a way of learning to really linger in our sensate world and the experiences of peace and pleasure that comes from this.
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Lesson 11
Growing Gratitude, Acceptance, Compassion & Joy
As we enter Part Two, Day 11 begins with a reflection on why we need to intentionally grow inner resources for happiness and fulfilment. It continues with a discussion on how we can intentionally cultivate these inner resources both in our daily lives and in meditation. In our practice together, we begin the process of building new neural pathways for greater happiness.
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Lesson 12
Coming Home To Your Compassionate Self
In Day 12 we explore how self-compassion is a powerful inner resource for happiness and fulfilment. We explore what self-compassion looks and feels like both in meditation and in daily life. In our practice together, we shall connect with our hearts and come home to our compassionate self. Day 12 concludes with ideas for bringing a sense of self-compassion into our everyday lives.
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Lesson 13
Accepting Yourself Just As You Are
In Day 13 we will explore the deeply grounding practice of self-acceptance. We will learn to let go of what stands between us and self-acceptance. In our practice together we will rest in the awareness that even amidst our imperfections, in this moment “we are enough”. In this moment, we are safe to accept ourselves just as we are.
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Lesson 14
Everyday Compassion
In Day 14 we will broaden our experience of compassion to include all people and creatures on this earth. We will explore what compassion looks and feels like both in meditation and in daily life. In our practice together, we shall enjoy a loving kindness meditation that will strengthen our capacity for connection, love and peace. Day 14 concludes with ideas for bringing a sense of compassion into our everyday lives.
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Lesson 15
Gratitude For What Is Simple, Real & Enduring
In Day 15 we explore the powerful practice of gratitude and the ways we can transform gratitude from a fleeting experience into a more deeply felt enduring sense of thankfulness. In our practice together we shall cultivate a sense of gratitude for what is simple, yet so real and enduring in our internal and external worlds.
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Lesson 16
Feeling Grateful For Those You Love
In Day 16 we shall continue to cultivate this sense of gratitude deep within. In our practice together, we will enjoy the opportunity to feel thankful for people in our lives, both past and present, who have touched our hearts. Through meditation, attention and reflection, we shall allow this felt sense of gratitude to sink deep into the fabric of who we are.
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Lesson 17
Gratitude For Your Amazing Body
In Day 17 we shall turn our awareness to our incredible bodies, and all they do for us each day. In our practice together, we shall swap the habitual self-criticism we so often direct towards our bodies with a felt sense of gratitude, appreciation and wonder. This meditation will leave you feeling both thankful and amazed at the miracle that is you.
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Lesson 18
Inviting In Joy
In Day 18 we will explore the nature of joy. We shall reflect on what joy teaches us about surrender and flow. We shall be curious about what brings us joy, and what gets in the way of joy. In our practice together we shall bring to mind a past experience of joy, connecting with how joy feels in our minds, bodies and hearts. From here, we will invite joy into our present moment experience.
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Lesson 19
The Magic Is The Mess
In Day 19 we discuss our tendency to wish our lives were in some way different to how they actually are. Together, we will explore the liberating possibility of accepting our lives, with all their imperfections, just as they are. During our practice we will draw our awareness to what stands between us and acceptance. We will learn to let go of these thoughts and beliefs, and to cultivate a sense of freedom and liberation that comes from greater acceptance.
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Lesson 20
Reflections On Growing The Good
As Part Two draws to a close Day 20 offers us the opportunity to reflect on our journey so far, being curious about any moments of personal illumination or growth. In our practice together, we surrender once more into the world of acceptance, compassion and gratitude. Through breath and mindful presence, we encourage these experiences to flow between our minds, bodies and hearts, allowing them to sink deep into the fabric of who we are.
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Lesson 21
How Are You?
As we enter Part 3, Day 21 offers an opportunity for each of us to reflect on any sense of resilience, happiness or fulfilment growing within. We begin to explore the inner resource of connection and the powerful impact this resource has on happiness and fulfilment. In our practice together, we shall cultivate connection with ourselves by being genuinely curious as to how we are today.
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Lesson 22
Communicating From The Heart, Body & Mind
In Day 22 we will continue to grow the inner resource of connection within us. Our focus will broaden to include cultivating connection with those people in our lives we know and love. We will explore the idea of mindful communication, what it really means and what gets in its way. In our practice together we will allow a sense of connection for others to grow within our minds, bodies and hearts.
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Lesson 23
Beyond The Mask Is The Real You
In Day 23 we explore the powerful act of taking off our masks and allowing people to see who we really are, with all our hopes, needs and vulnerabilities. We learn that taking off the mask, whilst scary, can be exciting, liberating and affirming. In our practice together, we rest in the experience of feeling cared for and safe to share our true selves with others.
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Lesson 24
Everyday Empathy
In Day 24 we explore the practice of empathy, what real empathy looks and feels like and why people often shy away from being empathetic. In our practice together, we will cultivate a felt sense of empathy for someone we care for and desire to understand a little more. In so doing, we create a space to interact in more skilful and loving ways.
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Lesson 25
Connection, Wonder & Awe
In Day 25 we turn our awareness to cultivating a deep sense of connection for “something more”. For you this may include nature, the universe, the power of love or compassion or a sense of spirit. In our practice together, we will arrive at a place of peace and stillness, a place where we are free to expand our awareness to include a growing sense of connection to something larger than ourselves.
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Lesson 26
Igniting The Fire Within
In Day 26 we explore the importance of identifying our values and purpose. We discuss the idea that when we live our values each day we experience greater happiness, fulfilment, meaning and purpose. In our practice together, we focus our awareness on a growing sense of what is deeply important to us. Through breath, mindful awareness and intention, we ignite a fire within us, a fire that holds our values and our purpose.
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Lesson 27
Stoking The Fire Within
In Day 27 we will learn that a happy and fulfilled life involves taking small steps each day to live our values and be true to our purpose. In our practice together, we will return to the flame within us that holds our values and purpose. Through breath and connection to this fire within, we will commit to small acts each day that bring to life our values and purpose and ultimately lead to fulfilment.
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Lesson 28
Sharing Your Uniqueness
In Day 28 we will reflect on the importance of sharing our uniqueness with those we love, and our gifts with the world. We will learn that when we do this, we grow in energy, confidence, inspiration and ultimately, in happiness and fulfilment. In our practice together we shall come home to our unique ourselves. Through breath, reflection and intention, we shall allow our uniqueness to grow within us so that we can then share it with the world.
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Lesson 29
Creativity & Confidence
In Day 29 we will learn that when we live from our values and embrace our unique self, we experience a natural sense of energy, inspiration, creativity and confidence. In our practice together we will allow these experiences to grow deep within us so that we can share this sense of confidence and creativity with the world.
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Lesson 30
Letting It Land One Last Time
In our final day together we will celebrate all we have shared, experienced and learnt. We shall celebrate our deep commitment to a happy and fulfilled life. In our practice together, we will allow this experience to land one last time, ensuring that we are able to bring this felt sense of happiness and fulfilment into our lives, holding it in our minds, bodies and hearts even amidst the challenges of modern day life.
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