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Meditation for Stress and Anxiety Reduction

Before You Start – Course Introduction
Introduction Survey
Welcome to the 15-day Journey
What Causes Anxiety?
Why Mindfulness Helps
What to Expect Over the Next 15 Days
Tips on Posture and Position for Meditating
Schedule for the 15 Days
Download Cheat Sheet
Day 1 – Meditations and mindfulness practices for handling anxious thoughts
Topic Introduction
Relaxation meditation: 10 Breaths
Understanding Thoughts And Our Anxious Minds
10-Minute Meditation: Monkey Mind
Everyday Mindfulness Exercise For Noticing
Everyday Mindfulness Exercise For Letting Be
Your Commitment For The Next 5 Days
Your Daily Commitment
Download Cheat Sheet
Day 2 – Practices
10-Minute Meditation: Monkey Mind
Day 3 – Practices
10-Minute Meditation: Thinking, Thinking
Day 4 – Practices
10-Minute Meditation: Follow The Leader
Day 5 – Practices
10-Minute Meditation: New Beginnings
Day 6 – Meditations And Mindfulness Practices For Melting Emotions Related To Anxiety
Topic Introduction
Relaxation Meditation: Happy Place
Understanding The Emotions Related To Anxiety
10-Minute Meditation: Just a Note
Everyday Mindfulness Exercise For Noticing
Everyday mindfulness exercise for letting be
Your Commitment For The Next 5 Days
Download Cheat Sheet
Day 7 – Practices
10-Minute Meditation: Just a Note
Day 8 – Practices
10-Minute Meditation: Balloon
Day 9 – Practices
10-Minute Meditation: Discomforts
Day 10 – Practices
10-Minute Meditation: Being Content
Day 11 – Meditations And Mindfulness Practices For Calming The Physical Symptoms of Anxiety
Topic Introduction
Relaxation meditation: The Power of Touch
Understanding physical anxiety
10-Minute Meditation: Spotlight
Everyday Mindfulness Exercise For Noticing
Everyday Mindfulness Exercise For Letting Be
Your Commitment For The Next 5 Days
Download Cheat Sheet
Day 12 – Practices
10-Minute Meditation: Spotlight
Day 13 – Practices
10-Minute Meditation: One Foot
Day 14 – Practices
12-Minute Meditation: Step-by-Step
Day 15 – Practices
15-Minute Meditation: Barcode
Day 16+ – Keeping Up The Good Work
End Of Journey Wrap-Up
What’s Next?
Making It A Habit
Overcoming Barriers To Meditation
Practicing With Care And Self-Compassion
My Commitment To You
Post-Course Survey
Download The Cheat Sheet For Keeping Up The Good Work

10-Minute Meditation: Just a Note

Meditation for Stress and Anxiety Reduction Day 7 – Practices
By: Hanna Bilko
10 minutes
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