In the first week your focus will be on the basics of meditation and showing compassion for your breath and using it to center your awareness. This is called Mindfulness. It’s about acknowledging, letting go, and coming back to the breath and body in the present moment.

Today's Exercise: Perform Mindfulness Meditation on your own for at least 10 minutes. This session you will be on your own! There will be no guided meditation provided by me today. You can find some on Spotify or Apple Music, etc. if you'd like. Once meditation has been completed, please refer to the Journal Entry below and answer the prompt. The Daily Task can be done whenever you like. That is solely up to you! Have an amazing day!!

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Quick Tip: As we expand the duration once again, remember to continue being present, resilient, and fight through any urges telling you to stop. Observe the traffic of your mind and be accepting of all the thoughts you encounter. Then bring it back to the breath, just as we started the week. I am so proud of you! One week is in the books!

Journal Entry: Reflect on this week. Did you encounter any struggles? If so, please describe them. How do you feel about your meditation practice? What benefits did you receive?

Daily Task: I encourage you to focus on your sniffer today. When you encounter certain smells, be mindful and take a moment to reflect on how they make you feel.