Week 1: Settling In – Awareness & Breath
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Day 1: "Press Pause" Setting an intention for the 30 day & Breath awareness (following the inhale/exhale) (13:58)
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Day 2: "You Are Here" Breath awareness (counting the breath, following the inhale/exhale) (10:17)
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Day 3: "From Thinking to Feeling" Breath awareness (So Hum, following the inhale/exhale) (12:26)
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Day 4: "The Power of the Exhale" Body scan (grounding from the feet to the head) (13:37)
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Day 5: "Come Back to Now" Body scan (grounding through physical sensations) (13:52)
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Day 6: "Quiet the Noise" Noticing thoughts without attachment (gentle intro to mindfulness) (12:46)
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Day 7: "This Is Your New Normal" Letting go (mindfulness) (12:07)
Week 2: Cultivating Presence & Compassion
Week 3: Inner Clarity – Focus & Intention
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Day 15: Visualizing Your Safe Space (safe space visualization) (13:28)
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Day 16: Nature Visualization (calming nature scene) (13:29)
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Day 17: Mantra meditation ("Who am I") (14:05)
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Day 18: Mantra meditation (“So hum”) (13:03)
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Day 19: Intention setting & sankalpa (heart-based goals) (14:36)
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Day 20: Intention Setting – Affirming Your Sankalpa (12:11)
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Day 21: Silent meditation (sit with your intention) (13:36)
Week 4: Integration & Stillness
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Day 22: Observing Emotions Without Judgment (12:47)
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Day 23: Allowing Emotional Energy to Move (14:30)
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Day 24: Gratitude Meditation – Honoring the Good (12:25)
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Day 25: Gratitude for the Self (15:15)
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Day 26: Silent Presence – Open Awareness (14:19)
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Day 27: Breath as Your Anchor in Silence (13:11)
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Day 28: Free Choice – Return to What Resonates (15:03)
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Day 29: Integration – Reflective Journaling (12:46)
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Day 30: Closing Circle – Celebrate & Set New Intentions (15:12)
