Hey there, I’m Michelle. And I would like to thank you for signing up for this three day program. If you’re here, you’re probably curious about meditation and its benefits. And maybe someone you know has recommended your start meditating. But the issue is you probably don’t really know where to start or even what to do. So this course is about to tell you just that whatever your reasoning is, for meditating, you will get started fast. We will of course, learns three easiest and powerful techniques that will really help you get started and see results. But, you know, this course is about way more than that. And you see, you don’t just want to learn to meditate. You also want to be seeing the benefits into your daily life for years. And we will learn just that one day at a time from creating the habit to bringing meditation To your life, and avoiding common obstacles. So before we start a bit more about me, I started meditating seriously with a 10 day Silent Retreat. Yeah, I really practice what I teach. I was not able to meditate at all when I was younger and I went from this to teaching meditation regularly so you have hope for yourself. I had tried meditating many times without proper technique, and I didn’t really know what I was doing. But I knew I had so many thoughts racing through my head and I was motivated to kill my mind. So I decided to get really serious about it and plan for 10 day Silent Retreat in a in a forest monastery. So right away, I could feel the benefits of meditation from better focus to better sleep, and also just a feeling of being more at peace with my feelings and myself. Now, I teach meditation. I also teach mindfulness. I’m a certified yoga teacher by yoga LMS. I’m also a certified Holistic Health Coach. So I have a really broad approach on mindfulness. And the founder of the mindful lifestyle, brand new steel hr.com. This is my website. You’ll see it on the slides. And I also teach mindfulness online and mentor mindful entrepreneurs. So this course has three modules and three days. So first, we’ll see everything about meditation, what it is, why do it how to create the habit, this is really your meditation one on one. The second day will meditate, practice happiness in our daily life. So we’ll really see how to bring the benefits of meditation into your daily life. Because meditation doesn’t end in your standalone meditation session. It’s something You have to practice in your everyday life. And then on the last day, we’ll also see the obstacles. So, for example, what to do when you feel it’s not working. There are many common obstacles that we can avoid. And on each day, we’ll be learning a very easy and powerful meditation technique that you can practice with me. There will be a guided meditation you can read on your own. So we’ll see that let’s jump in into day one meditation one on one. You’ll learn what meditation is why you shoulder it to feel good every day. That’s probably why you’re here. You’ll also learn how to create the habit of meditating to make it sure, don’t miss a day. This is really important. consistency is key when you’re starting a meditation habit. Then we’ll go into guided meditation. It is so easy. It’s just about counting your breath. You’ll see when I teach you, you can really do it anywhere, including in board meetings. So what is meditation and why? Why do it? So, one thing that’s really important about meditation and its definition, it’s just about focusing your mind to make it call no more. It’s that easy. One other concept you want to know before jumping into a meditation course is the concept of mindfulness. Mindfulness is a gentle nonjudging awareness of your thoughts and of the present moment. usual care about it because it has so many benefits that are widely studied, such as decreased stress and anxiety. It can really help you cope with daily stressors without avoiding them. For example, On my side, it’s way easier to make a better distinction between useless worries and real problem solving also will totally decrease your reactivity to stressful situations, she can do anything about it, there is no need to overthink it. The other benefits is that it will increase your emotional awareness. It’s really a tool for developing resilience and self knowledge. So when you’re observe your thoughts, you can start noticing patterns and addressing them. And overall, it can affect or performance in everything from learning to sports. And meditation. Mindfulness are so important for that because stress affects your memory and learning capacities. So everyone should master stress management techniques, whatever that is. Maybe you don’t like meditation after this course. Try something else. So the way to improve your performance is by helping you find your state of flow and be in the zone. The state of flow is a type of focus, when you don’t think about anything else are really in your task and time passes really fast. It’s really the best type of focus when you’re trying to listen to something or learn a new skill, or maybe you’re playing a game or something that that’s the type of focus we want there. So when you find the right amount of effort, when you’re aware of the present in a gentle way, your preference will increase. In fact, this mindfulness trainings are used by athletes and teams as well as innovative companies. That’s something I teach a lot in corporations to increase performance. One thing to note is mindfulness will of course not erase all of your problems, it will just give you options on how you choose to respond. to them. And for example, when I got serious with mindfulness, I started to notice how some thought patterns school occur. And maybe some of these thoughts were not serving me. So maybe I was anticipating something and leaving in the future and being anxious and with a regular practice now, I can catch myself and come back to balance and so can you. But meditation is all about being a habit and doing it regularly. So if you learn one thing from this training is five minutes a day is enough. Do it often don’t do it a lot. You don’t want to get burnout and like try to meditate for an hour every day and then never do it again. This is super important and that’s the main thing you need to remember of this training. consistency is key here. But one thing that will help you be consistent is really coming back to your Why? Why are you meditating? What are you hoping to achieve? Why did you choose a specific technique? Take some time to understand your intention around this habit and really dig deep on the why you need to start meditating. Then, of course, we open to any of the others benefits you might make it. Like maybe you starting for stress and then like you enjoyed the focus. It’s bringing you just be open and keep an open mind throughout the process. One thing you need to know is you’re already the kind of person who meditates sometimes meditation can seem very inaccessible and maybe reserved to some kind of people who I don’t know who practice yoga or have a certain kind of lifestyle. You don’t need to do anything else to meditate. Just need to Want to meditate and want to train your mind to build awareness. So for example, there are many workouts you can do to improve your physical fitness. Well, meditation is one of the many tools that can train your mind. The effects are very wide and different for everyone. So I’m sure there’s something in there for you. If you don’t like a technique, wait until tomorrow I’ll be teaching another one. There’s three here to choose from. And there are many, many techniques. So, on my side, I feel that meditation has really helped me as a habit to manage my stress in my everyday life, and I will get into that a bit more later in the training. It can really change the way you react and how you perceive the world. By changing your thoughts, you can change who you are and you can really become the person you want. So, one way to stick to habits and that is really important to do is to commit to doing it and make it easy to do. So. If you make a meditation complicated, you will not meditate. So, do it at a specific time have all optionen comfortably seated, get a habit tracking app, do everything you need so that you feel really good. can even play some music but make it very nice moment. One thing I have found that helps is meditating at a specific time every day, I really stress that. You can also stack that on top of other habits for example, doing a quick meditation while you’re commuting to work. I will tell you more about that tomorrow. And maybe doing a quick meditation before bed as part of your bedtime. routine, really, five minutes a day is enough. On my side, I love using a tracking app as well. The one I recommend is called done. It helps me keep accountable when I’m forming a new habit. And after a few months it will become automatic and you will not even need a tracking app you will probably feel the need to meditate by yourself and that’s what we’re looking for. So okay, let’s practice right now. So we’ll do a counted breath meditation. It’s really easy. We’re going to count up to 10 anyone can do it. So get comfy take a pillow maybe you can sit on the ground, if that is not comfortable. For you sit on a chair. You can even lay down but really take a moment to be comfortable. Maybe grab a blanket. Grab a pillow, drink water, do everything you need to do. Okay, so now you’re probably set up very comfortably, and we’re going to start with a technique. So first of all, we’ll ease into it. So just close your eyes. Feel how your body heals, matches how your mind heal, you have a lot of thoughts. It’s very quiet. And notice how your breath feels, or your breathing fast or slow, deep or shallow. Take a moment to notice that she noticed anything that you need to change about your position, now is a good time to do it. Make sure nothing is bothering you. You need to be fully comfortable here. And we’ll go into this technique. So let me first tell you a bit more about it while you keep relaxing. So we will just Count to 10 adding accounts at every step. So we will inhale, exhale. Inhale. Exhale two and this up to 10. Okay, so let’s do a first round together. So exhale all of your air out. Inhale. Exhale. Inhale. Exhale to inhale. Exhale, three. Inhale, exhale for you Inhale. Exhale. Inhale. Exhale, six. Inhale. Exhale, seven. Inhale. Exhale. Eight. Inhale. Exhale. Nine. Inhale. Exhale. Then now go to run. pace starting up from one to 10. Again, whenever you arrive at 10, come back and start again from what? So the reason we’re doing that, we’re here by counting on the excels, really focusing on the exhale. And this is a way to activate a relaxation response. You’re activating the part of your nervous system that is responsible for resting, digesting and healing your body. It’s also very easy to focus on counting up to 10. Anyone can do it, you don’t need to do anything fancy. You just need to count and this gives your mind something very easy to focus on. Whenever your mind wanders, just take a note of that drum shirt church herself. Just come back and count from one to 10 again, this is the most basic meditation technique for beginners. The easiest way to meditate you can do it anywhere can do it at work, you can do it in traffic, can do it while speaking to someone. Just being aware of your breath in a gentle way, and counting. So if your mind had wondered, just come back to counting, and notice how you can mindfully listen to the sound of my voice as I’ll tell you a bit more about the practice. Sometimes as a beginner, you can still find this challenging, so don’t judge yourself. Your mind is still not trained for this process. But you’ll see as you progress, your mental concentration will improve and you will have the power to eliminate Negative thoughts tilt your mind because you will be focusing on counting your breath. I also love this technique for sleeping. So it’s great part of an evening routine. You can use it to settle down during bedtime and not get caught up in your thoughts. I really like it as well to reduce stress and increase concentration. I also see it as a way to prepare for the other techniques and you will see this is a great concentration building meditation technique. So keep breathing, counting up to 10 for a few more rounds and next time you arrive at 10 come back to normal breath without counting. Really let go of the counting If you’re still counting, you’re exactly where you need to be. Don’t worry, we are waiting for you. If you’re done with accounting, just focus on your breath without doing anything else and just notice your breath in your body. Okay, now we’re probably all back to a normal breath. And I want you to take a minute to notice how your body feels. Whoa, your mind feels and hold your breath feels. Now read compared to how you felt at the beginning of this meditation. Has anything shifted for you? Did you feel any specific benefits? If you didn’t show anything? That’s totally okay. That’s why it’s a practice. You need to do irregularity to feel benefits. Stay focused on your breath, on your mind and on your body. Now, you can let go of any truckers and let your mind be free. Your mind is totally free to do anything it wants to then open your eyes. Look around you maybe stretch a little bit, shouldn’t you too and this will be the end of session one day one. I’ll see you back here tomorrow for more meditation techniques and concrete ways to bring meditation into your daily life. Until tomorrow, have a great day.