Meditation & Mindfulness Journey

WEEK 2

Day 8: Revisiting Past Experiences

 

Learning From Our History

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Understanding Patterns -

By revisiting our past, we can identify patterns in our behavior and decision-making.

• What choices have led to positive outcomes?

• What choices have taught us hard lessons?

Embracing Growth -

Challenges can teach us resilience, empathy, and self-awareness.

• What are the ways you can see this has unfolded in your own life?

Releasing the Past -

Letting go of past hurts creates space for healing and allows us to move forward with a renewed sense of purpose.
Think of specific past experiences that have shaped you.

• What lessons have you learned?

• How have those experiences contributed to your growth?

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Meditation:  Reflection on Past Lessons and Growth

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Reflect on the meditation - when you went in your mind to the safe and peaceful place and reflected on a specific past experience that has had a significant impact on your life -

• What were your thoughts at that time?

• Can you identify where you felt the feelings in your body?

• How did the experience shape your perspective?

If you noticed any lingering negative feelings tied to this challenging experience -

• How did it feel imagine them as dark clouds, and visualize them dissipating?

• Were you able to feel lightness and clarity to fill the space instead, and how did that feel?

Reflect on any lessons that emerged from this moment, positive or challenging.

• What insights have you gained?

• How have they contributed to your growth?

Affirm:
“I embrace my past experiences as valuable lessons that shape my journey.”

 

 

Day 9: Heart-Centered Living

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Aligning With Our Heart’s Desires

 

How are you doing right now with -

• Listening to Your Heart

• Trusting Your Intuition

• Embracing Authenticity

• Nurturing Heart-Centered Connections?

When you connect in with your heart’s desires in this moment -

• What brings you joy?

• What dreams have you set aside, for whatever reason?

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Meditation:  Tuning Into Heart Wisdom & Guidance

 

When you focused on your heart center, connected deeply there, and visualized a warm, glowing light -

• What colors did you see?

• How did this feel?

As you listened to your heart -

• What does your heart long for?

• What desires or dreams come to mind?

• What does your heart desire right now, at this moment in your life, more than anything in the world?

• What is the simplest answer that comes - in a word, a phrase, or a sentence?

Seeing yourself in your mind’s eye, living in alignment with your heart’s desires -

• What does that look like?

• How does it feel?

Affirm:
“I honor my heart’s desires and allow them to guide me.”

 

 

Day 10: Releasing Limiting Beliefs

Identifying and Letting Go of Self-Imposed Limitations

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Recognize Limiting Beliefs:

As you recognize your own beliefs about yourself and your life -

• What self-imposed limitations have been holding you back?

• How have they manifested in your life (doubt, fear, unworthiness, etc.)?

• How does it feel to acknowledge and let go of these self-imposed limitations?

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Meditation:  Transforming Doubts Into Affirmations

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Challenging the Limiting Belief:

• What comes when you ask yourself, Is this belief truly serving me?

• What evidence do I have that contradicts this belief?

Replace with Empowering Beliefs:

• What does it look / feel like to visualize the object that represents your limiting belief(s) dissipate?

• What is your affirmation?

Cultivate Courage to embrace your growth, though it may be uncomfortable.

• How do you feel now?

• What feels different from before?

 

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Day 11: Cultivating Patience

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Embracing the Journey and Timing

 

Write about your challenges in facing the following -

• Accepting the Pace of Change

• Trusting the Timing

• Savoring the Present Moment

• Embracing Setbacks?

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Reflect on the areas of your life where you could cultivate more patience.

• What goals or desires are you eager to achieve?

• How can you embrace the timing and savor the present moment?

• Can you view setbacks as silver linings or gifts / messages from the Universe?

 

Meditation: Finding Peace in the Present Moment

Reflect on visualizing the journey of your life as a winding path and approaching any obstacles or challenges with a calm  demeanor, trusting in divine timing -

• What did this look and feel like for you?

• How does this perspective shift things for you?

Affirm:
"I trust the timing of my life. All is unfolding as it should."

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Day 12: Mindful Communication

Enhancing Our Interactions with Others

 

Mindful Communication looks like:

• Active Listening

• Speaking from the Heart

• Presence and Awareness

• Cultivating Patience and Clarity

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Reflect on your own communication habits.

• How can you bring more mindfulness and presence to your interactions with others?

 

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Meditation: The Art of Active Listening and Speaking from the Heart

 

How did you feel when you -

• visualized yourself engaging in a conversation with someone important to you?

• practiced active listening?

• saw yourself speaking from a place of authenticity and compassion, expressing your thoughts and feelings with clarity and empathy?

Affirm:
"I communicate with mindfulness and care."

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• How did you feel when you noticed the sense of connection and mutual understanding that developed between you and the other person?

Affirm:
"We are in this together, and I honor our connection."
 

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Day 13: Finding Clarity

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Gaining Insight Into Our True Desires

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Identify Your Core Values (integrity, courage, adaptability, etc.)

• Write them down, and reflect on how you can live in alignment with those values.

 

Explore Your Desires -

• What brings you joy and fulfillment?

• What do you feel called to pursue?

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Letting Go of Distractions -

• What external influences are most distracting you or preventing you from connecting with yourself more deeply?

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Embracing Introspection

• What are your favorite practices of introspection for tuning in to your inner voice?

 

Reflect on the areas of your life where you seek greater clarity.

• What’s calling out to you?

• What do you feel drawn to explore or uncover?

Meditation:  Clearing Mental Clutter for Better Focus

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Getting clear & tuning in to your deepest desires:

• What dreams, passions, or longings are calling out to you?

• What does your heart truly desire, more than anything else in the world right now?

• What is the short and sweet answer?

• What is the affirmation / manifestation statement you created based on your heart’s desire?

Affirm:
"I am clear about my desires and purpose. I move forward with intention and focus."

 

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Day 14: Emotional Awareness

 

Understanding and Accepting Our Emotions

Acknowledge the Spectrum; Accept Emotions as Valid; Cultivate Self-Compassion; Explore the Root Causes.

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• What triggers certain feelings?

• How do our past experiences shape our emotional responses?

• What emotions have you been noticing coming up lately?

• How can you approach them with greater acceptance and understanding?

Exploring these questions via journaling can lead to greater self-awareness and personal growth.


Meditation: Observing Feelings Without Judgment

"I observe my emotions with acceptance and compassion."

When tuning in to your emotions -

• Were there any particular emotions that felt especially strong or persistent?

• What experiences or beliefs might be contributing to this feeling?

• How did you feel surrounding yourself with a sense of self-compassion, wrapping your heart in a warm, soothing embrace?

Affirm:
"I accept this emotion with kindness. I am here for myself."

 

 

WEEK 3

Day 15: Visioning the Future

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Dreaming Big and Setting Goals

1 - The Power of Imagination. When you let yourself dream without restriction -

• What does your ideal life look like?

• What experiences do you want to have?

2 - Once you are getting a clear vision of the big picture of your ideal life, or of achieving specific aspirations -

• How can you articulate your “SMART” Goals, seeing them through the framework of being -

  • specific,

  • measurable,

  • achievable,

  • relevant, and

  • time-bound?

 
3 - Breaking Down Goals so that you can celebrate progress along the way helps to keep your motivation up.

• What are some smaller steps you could begin now-ish which are in the interest of your big picture Goals?

4 - Cultivating Resilience. Learn to embrace the journey, and trust that every step is part of the process.

• What does your future look like?

• How can you begin to take steps toward making that vision a reality?

• What helps you to have faith in the process and stay in the flow when things don't go the way you imagined?
   

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Meditation: Seeing Ourselves Living Our Dreams

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When you focus in your mind’s eye and begin to visualize a future scene that represents your ideal life -

• What do you see?

• Who is with you?

• What are you doing?

• What does it feel like to be living your dreams?

• What goals can you set to align with this future?

Affirm:
"I am worthy of my dreams. I embrace my future with confidence.
I am committed to taking action toward my goals.
I trust the process. I am open to the possibilities that await me."

 

 

Day 16: Gratitude Practice

 

Gratitude Practice

Here are some ways to embody gratitude.

• Recognize Your Worth

• Appreciate the Journey

• Shift Focus

• Create a Gratitude Ritual

Reflect on the things you appreciate about yourself and your journey.

• What moments have brought you joy?

• What lessons have you learned?

 

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Meditation: Cultivating a Sense of Gratitude

Tune in to feelings of gratitude, and ask -

• What are you thankful for in this moment?

 

As you express your gratitude for the simple things in life, and shift your focus to yourself -

• What qualities or strengths do you appreciate about who you are?

As you reflect on your life’s journey -

• What experiences, lessons, or moments have shaped you?

• What did you realize in this meditation?

 

Affirm:

"I'm grateful for my unique qualities and the journey I am on.

I'm grateful for the lessons I have learned along the way.
I cultivate gratitude in my heart and embrace abundance in my life."

 

Day 17: Reconnecting with Nature

 

Finding Grounding Through the Natural World

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• When was the last time you felt truly connected to the earth?

• How can you integrate more nature-based experiences into your life?

• What are the benefits you notice in your life from spending time in nature?

 

Meditation: Visualizing Connection with the Earth

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• What is the beautiful place you chose to stand in?

• How did you feel noticing the energetic connection between your body and the earth?

• How did it feel extending roots down, from the soles of your feet into the earth?

• How did it feel drawing energy and nourishment from the Earth?

Affirm:
"I am grounded and connected to the earth.
I am thankful for the beauty and support of nature."
 

Day 18: Forgiveness and Release

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Letting Go of Past Grievances

 

We all make mistakes and face challenges. When we cultivate empathy for ourselves and others, we can begin to understand the motivations behind actions that may have hurt us. This understanding can soften our hearts and facilitate the forgiveness process.

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Reflect on any grievances you may still be holding onto.

• Who or what do you need to forgive to reclaim your peace?

• How can you begin the process of release?

 

 

Meditation: Offering Forgiveness, to Ourselves and Others

 

In the meditation -

• What past grievances or hurt feelings did you tune into?

• How did that feel? 

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With each statement & phase of this meditation below, journal about -

• Who / what did you identify that you wish to forgive?

• What did you notice when you said the affirmations?

• What did your actions of seeing and releasing the grievances look like?

• Was it easier for some than others, for example, easier to forgive yourself, or others?

• How did you feel in your body?

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“I acknowledge the pain I feel regarding [x situation or person].”

Imagining the grievances as heavy stones & releasing their weight.

Allowing the resentment or anger to dissolve.

 

“I forgive you for the pain you caused me. I release you, and free myself from this burden.”

Shifting your focus inward.

 

“I forgive myself for my past mistakes. I am human, and I am deserving of compassion and love.”

Warm light permeating your whole being, lifting the weight from your heart.

"I am free from the past. I choose forgiveness and compassion."

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Day 19: Embracing Vulnerability

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Honoring Our Authentic Selves

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Vulnerability is often seen as a weakness, however, it’s actually an essential part of honoring our authentic selves and connecting deeply with others, and I think of it as a Superpower.

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As you prepare for the meditation, reflect on the areas of your life where you may be holding back and not showing up as authentically as you’d like.

• What fears or insecurities are preventing you from embracing your authentic self?

• How can you begin to honor your vulnerability?

 

Meditation: Vulnerability as Superpower

 

As you visualize your most authentic self standing in front of yourself, and allow yourself to embrace this version of you -

• What does this look like?

• What does this feel like?

 

Affirm:
"I embrace vulnerability as a superpower that leads me to my most authentic life.
I honor my authentic self. I am worthy just as I am.
I release the need for perfection. I embrace my journey with love and compassion."

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Day 20: Celebrating Progress

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Acknowledging Growth and Achievements

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• Do you already have a personal ritual for celebrating your wins in life?

• What does, or what might, it look like?

As you think about your own journey -

• What growth have you experienced recently, either through your participation in Recalibrate, or in some other specific area of your life?

• What achievements are you proud of?

• How can you honor and celebrate these milestones?

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Meditation: Reflecting on Our Journey and Celebrating Milestones

In this meditation -

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If you’ve been doing the program in sequence, you can reflect on your journey throughout the course of the 21 themes.
If not, you can reflect on another journey you’ve been going through in life recently.

You’ll explore -

• What insights have you gained?

• What challenges have you overcome?

• What do you notice when you acknowledge the growth you’ve experienced?

“I’m grateful for the lessons I’ve learned and the progress I’ve made.”

As you visualized the milestones you’ve achieved, each as a light glowing brightly within you, honoring and recognizing the effort and commitment it took to reach where you are now -

• How did you feel? What did it look like?

• How can you anchor this memory in your body?

"I celebrate my progress and honor my journey."

Now, envision the path ahead.

• What are the next milestones you wish to achieve?

 

 

Day 21: Integration and Moving Forward

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RECALIBRATE Day 21 - True Life Integration

Today, on the final day of RECALIBRATE, our theme is Integration and Moving Forward.

As you wrap up this, or any life journey, it’s a great time to reflect on the lessons you’ve learned and how you can carry them into your everyday life.

Reflect on the key insights you’ve gained throughout Recalibrate (or another life journey) -

• What practices resonated with you the most?

• Which ones have had a significant impact on your well-being?

• How will you integrate new insights into your life and create daily rituals that honor the lessons you’ve learned?

• How do you see yourself in your mind’s eye when you are letting this sense of mindfulness permeate your life, leading you to live more and more authentically and intentionally?

Remember, as human beings, we are constantly evolving.
Flexibility will empower you to adapt and thrive as you move forward.

As you prepare for the meditation, Visualizing You, Recalibrated, consider -

• What specific insights and practices do you wish to integrate into your life?

• How can you honor your journey this far, and continue making space for yourself to grow?

 

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Meditation - Visualizing You, Recalibrated

As you reflect on your journey over the past 21 days, if you’ve been doing Recalibrate in sequence, or else reflect on some other arc of a journey in your life recently -

• What insights have you gained?

• What practices have resonated with you, what rituals have grounded you, what have you learned about yourself?
   

Affirm:
“I’m grateful for the growth I have experienced.
I integrate these lessons into my life with ease and grace.
I embrace the future with an open heart and a commitment to my growth."​​​