50+ mindfulness & meditation practices to reduce stress, manage negative emotion & live fully awake, aware, alive! | taught by Joeel & Natalie Rivera

Studies have shown that people spend almost 50% of their daily life on autopilot, meaning that your probably missing out on your life because you’re lost in thought, worry, or stress. 

And if you’re like most people, you probably put countless energy and money into things that you believe will help you be happier, healthier, and live longer

But what if I told you that there is one simple thing that you can do every day that will not only help you extend your life but will help you actually experience more OF your life? 

The solution is MINDFULNESS.

So, if you are tired of being stressed out, frustrated, unable to stop negative thinking... 

...and you’re ready to finally live fully aware, awake, and alive... 

Then join us for the 21 Day Mindfulness, Meditation and Self-Awareness Challenge

In just 20 minutes a day for 3 weeks you will learn mindfulness and meditation techniques that will help you: 

  • Master your monkey mind

  • Reduce stress

  • Manage negative emotions

  • Enjoy your life more and increase happiness and well being 

  • Increase focus and attention

  • increase productivity 

  • and more importantly live a more intentional life 

You will achieve this things with simple yet powerful mindfulness techniques that you can practice anywhere and at anytime.  You will also finish the 21 day mindfulness challenge with momentum and foundation to make mindfulness part of your  unconscious daily routine. Keep  in mind that this mindfulness course comes with life time access so you will be able to  come back to it and utilize the tools and meditations as many times as you wish. 

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<<<A Personal Note from Joeel>>>

We are passionate about teaching people to develop self-awareness and mindfulness because our ability to remain centered and focused is what has allowed us to thrive through even the most challenging parts of life. In fact, when I was sick and bed ridden for a year I used many of these mindfulness techniques to not only help me find peace but also find joy in the darkest places. In my many emergency room visits,  the doctors wondered why I would be laughing and joking around with Natalie while my body was basically shutting down. The reason was that mindfulness helped me detach from the chaos and see the light at the end of tunnel, regardless of how dim it was because we were able to focus in the moment rather than being lost in worrying thoughts. Therefore, we know the power of mindfulness and this is why we are so excited to share these tools with you!

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21 Day Mindfulness and Meditation Challenge OUTLINE: 

  1. In Week 1 you’ll practice enjoying the present moment and learning how to be mindful in everyday life. 

  2. In Week 2 you’ll learn to be the observer of your thoughts and emotions so you can master your monkey mind and manage negative emotions. 

  3. In Week 3 you’ll take what you’ve learned and use it to develop self-compassion, take back control of what and who you allow to influence you, and practice being more present with others


Why practice mindfulness? 

Nearly all people who are extremely successful, as well as most professional athletes, use mindfulness because study after study have revealed the amazing benefits! Mindfulness and meditation have been shown to actually change the areas of the brain associated with memory, learning and regulation of emotion. This leads to increased mental clarity and concentration, reduced stress, and increased experiences of peace and happiness. Plus, it’s been shown to have powerful health benefits, including improving sleep, raising energy, increasing immune function, lowering blood pressure and reducing pain and headaches. 


Course Syllabus

  • 1

    The Power of Mindfulness

    • Full Workbook: 21 Day Mindfulness Challenge (ADA ACCESSIBLE) - This document contains all PDF attachments found throughout the course, in a single document.

    • All Course Documents in One Handy Place

    • Why Practice Mindfulness?

    • Cultivating Mindfulness and Self-Awareness

    • Jump Right In! 2 Minute Bell Meditation

    • 2 Minute Bell Meditation Downloadable Audio

    • Use Mindfulness to Change Emotions in 90 Seconds

    • 3 Core Skills of Mindfulness

    • The 3 Core Skills of Mindfulness

    • Mindfulness and Meditation (and 7 Common Misunderstandings)

    • How to Take the 21 Day Mindfulness Challenge

    • How to Take the 21 Day Mindfulness Challenge

    • 21 Day Challenge Schedule

    • 21 Day Mindfulness Journal

    • 3 Types of Meditation - Formal, Informal and Retreat

    • 7 Common Myths about Mindfulness

  • 2

    WEEK 1: Mindful Awareness of the Present Moment

    • DAY 1: Present Moment Awareness

    • Day 1 Present Moment Awareness

    • The Mini-Mindfulness Exercise

    • The Three Minute Breathing Space

    • 2 Minute Bell Meditation (Bell Only)

    • 2 Minute Bell Meditation (Bell Only ) Downloadable Audio

    • Simple Mindfulness Meditation

    • Square Breathing

    • DAY 2: Shifting from the Thinking Mind to the Sensing Mind

    • Day 2 Shifting from the Thinking Mind to the Sensing Mind

    • 5 Senses Exercise

    • Mindful Seeing Exercise

    • MEDITATION: Candle Meditation

    • Candle Meditation Downloadable Audio

    • DAY 3: Body Awareness

    • Day 3 Body Awareness

    • MEDITATION: Progressive Relaxation

    • Progressive Relaxation Downloadable Audio

    • DAY 4: Mindful Eating

    • Day 4 Mindful Eating

    • Mindful Curiosity - Eating

    • DAY 5: Mindful Listening

    • Day 5 Mindful Listening

    • MEDITATION: Music Meditation

    • DAY 6: Mindful Walking

    • Day 6 Mindful Walking

    • DAY 7: Mindful Driving

    • Day 7 Mindful Driving

  • 3

    WEEK 2: Awareness of Thoughts and Emotions

    • DAY 8: The Psychology of the Monkey Mind

    • Day 8 The Psychology of the Monkey Mind

    • Mindfulness of Thoughts (and How They Create Emotions)

    • Observing Your Train of Thought

    • DAY 9: Sorting Thoughts Into Boxes Exercise

    • Day 9 Sorting Thoughts into Boxes Exercise

    • DAY 10: Awareness of Self-Talk, Part 1

    • Day 10 Awareness of Self-Talk

    • Urge Management/Urge Surfing

    • Awareness of Self-Talk, Part 2

    • DAY 11: Developing Emotional Awareness

    • Practicing Emotional Awareness

    • RAIN Technique for Accepting Emotions

    • DAY 12: Mindfulness for Anger (and Other Negative Emotions)

    • Day 12 Mindfulness for Anger and Other Negative Emotions

    • Willing Hands Exercise

    • DAY 13: Intentionally Creating Desired Emotions

    • Day 13 Intentionally Creating Desired Emotions

    • Half-Smile Technique

    • Power of Gratitude

    • MEDITATION: Gratitude Meditation

    • Gratitude Meditation Downloadable Audio

    • DAY1 14: Surrender, Acceptance and Letting Go

    • Day 14 Surrender- Acceptance, Letting Go of Thoughts and Worries

    • MEDITATION: Release/Surrender Meditation

    • Release and Surrender Downloadable Audio

  • 4

    WEEK 3: Awareness of Self and with Others

    • DAY 15: Everything that We Experience is Internal

    • Day 15 Everything We Experience is Internal

    • MEDITATION: Self-Inquiry Meditation

    • Self-Inquiry Meditation Downloadable Audio

    • DAY 16: Self-Compassion Exercise

    • Day 16 Self-Compassion Exercise

    • MEDITATION: Mountain Meditation

    • Mountain Meditation Downloadable Audio

    • DAY 17: The Importance of Choosing Your Inputs

    • Choosing Inputs

    • DAY 18: Being Present with Others and Holding Space

    • Being Present with Others and Holding Space

    • Mindful Arrivals

    • DAY 19: Random Acts of Kindness

    • Day 19 Random Acts of Kindness

    • MEDITATION: Loving Kindness Meditation

    • Loving Kindness Meditation Downloadable Audio

    • DAY 20: Developing a Mindfulness Routine

    • Establishing a Mindfulness Routine

    • Mindfulness Morning Routine

    • Mindful Bedtime Routine

    • DAY 21: Establishing a Formal Meditation Practice

    • Establishing a Formal Meditation Practice

  • 5

    Conclusion and What's Next

    • Congratulation!

Instructor(s)

Lead Instructors & Coaches

Joeel & Natalie Rivera

Joeel and Natalie Rivera are professional speakers, trainers, and coaches. Their mission is to provide tools that empower people to ignite their dreams,  unleash their potential and fulfill their purpose. Through their  company, Transformation Services, Inc., they provide digital content  publishing, online courses, and life coach training programs that act as  a catalyst for personal empowerment. Joeel  is a former psychology professor with a Master’s Degree in Counseling  and Education and is currently completing his dissertation for his Ph.D.  in Psychology, with an emphasis on happiness. Using the science of  psychology and human potential, they train leading edge entrepreneurs,  leaders, life coaches, and individuals how to master the power of their  mind and create their destiny.They  are serial entrepreneurs who challenge and inspire others to take their  power back through self-employment as INDIEpreneurs, (self-employed  freedom junkies). Between the two of them, they’ve started over a dozen  businesses, from photography to a non-profit teen coaching center, and  from an import business to a holistic virtual office. They  became INFOpreneurs in 2014 when they fully transitioned their print  magazine into digital format because they found they could reach an  exponential, worldwide market at a fraction of the time and cost. They  closed their physical offices and began converting their in-person  workshops and speeches into information products and online courses. Then, in 2015 they received a proverbial “kick in the pants” to go  “all-in” when Joeel fell ill after traveling overseas. Unable to leave  the house, they continued reach and inspire their market by creating 50  online courses in only 2 years, including digitizing their popular life  coach training programs and certifications. Today, they have served 300,000+ students from 195 countries.