Lesson 1
Day 1: Welcome To Gentle Mindfulness
I’m excited to guide you through this journey into a gentle approach to mindfulness that can help you find a more peaceful relationship with your thoughts, emotions, and experiences.
In today’s practice, we’ll explore this idea of gentle awareness.
You don’t need to do it perfectly—just follow along with an open heart.
Over the next five days, we’ll go deeper into the themes of curiosity, self-compassion, and gentleness in our practice together.
As you begin, take a moment to consider what brings you to this journey.
There’s no right or wrong answer—just reflect with an open, gentle curiosity.
Thank you for joining me, and I look forward to sharing this path with you.
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Lesson 2
Day 1 Bonus Meditation: Embodying Presence – A Guided Body Scan Meditation
This is a great practice for embodying presence, enhancing non-judgmental awareness, cultivating a deeper connection to the present moment, and increasing compassion for ourselves and those around us.
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Lesson 3
Day 2: Cultivating Curiosity
Today, we’ll explore how curiosity can transform our mindfulness practice and open up new dimensions of awareness.
When we approach our experience with genuine interest rather than judgment, something profound shifts in our relationship with the present moment.
In today’s practice, we’ll discover how bringing curious attention to our thoughts, sensations, and emotions can naturally deepen our presence.
Remember, there’s no need to force anything—simply allow your natural curiosity to guide you.
As you practice, notice what happens when you meet each moment with fresh interest, as if experiencing it for the first time.
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Lesson 4
Day 2 Bonus Meditation: Nothing To Do – A Guided Meditation On Presence
Today’s bonus meditation is an 11-minute practice designed to help you cultivate stillness, deepen your sense of presence, and reconnect with the present moment by gently bringing your attention to the senses.
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Lesson 5
Day 3: Awakening Self-Compassion
Today, we’ll explore how self-compassion can profoundly transform our mindfulness practice.
We’ll discover that treating ourselves with the same kindness we’d offer a good friend can shift our entire relationship with our experience.
In today’s practice, we’ll learn to meet our thoughts, emotions, and challenges with gentle understanding rather than judgment.
Remember that self-compassion isn’t about fixing yourself—it’s about connecting with the felt sense that we are all in this together and acknowledging your fundamental worthiness exactly as you are.
As you practice, notice what becomes possible when you approach yourself with kindness rather than criticism.
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Lesson 6
Day 3 Bonus Meditation: Harmony Of The Heart – Cultivating Self-Compassion
Today’s bonus meditation gently guides you through a tranquil 14-minute journey of self-discovery, self-compassion, and deep understanding. With soothing guidance, you’ll cultivate presence, kindness, and inner peace.
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Lesson 7
Day 4: Embracing Gentleness
Today, we’ll explore gentleness as a powerful gateway to deeper presence and awareness.
We’ll discover that true transformation often comes not through force, but through creating the conditions that allow presence to naturally emerge.
In today’s practice, we’ll experience how bringing a gentle touch to our attention can help us settle more fully into the present moment.
Remember that gentleness isn’t weakness—it’s a profound strength that allows us to be with our experience just as it is.
As you practice, notice what shifts when you let go of striving and allow yourself to rest in gentle awareness.
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Lesson 8
Day 4 Bonus Meditation: The Freedom Of Surrender – Releasing The Illusion Of Control Through Mindfulness
If you’re up for going a little deeper into your exploration of gentleness, today’s 17 minute bonus meditation gently leads you through the process of releasing the illusion of control and surrendering to the natural flow of life.
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Lesson 9
Day 5: Integrating The Practice
Today, we’ll explore how to weave mindfulness into the fabric of daily life.
We’ll discover that every moment offers an opportunity to practice presence, whether we’re engaged in formal meditation or moving through our day.
In today’s practice, we’ll learn practical ways to bring mindful awareness into our everyday experiences.
Remember that integration isn’t about being perfectly mindful—it’s about creating moments of presence throughout your day.
As you continue your journey, know that each moment offers a fresh opportunity to begin again.
Thank you for sharing these five days of practice with me. Your commitment to showing up for yourself matters, and I honor the work you’ve done here.
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Lesson 10
Day 5 Bonus Meditation: The Hero’s Journey Within
Today’s 12-minute bonus meditation invites you on a hero’s journey of self-discovery, using mindfulness to gently reveal the stories, conditioning, and false identities that often cloud our true nature. Through presence and awareness, you’ll cultivate deeper clarity and inner peace.
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