Cultivating Resilience in Difficult Times: Guided Meditation and Affirmations
£149.00
Description
No matter who you are or where you live, it is likely that you will go through some difficult times during the course of your life. This is because it is simply not possible to prepare for every catastrophe which may come your way.
When tough times hit, if you don’t have the proper tools, they can be quite challenging to navigate through. One of the most important tools for surviving difficult times which could also change your life is guided meditations.
The importance of using healthy tools in tough times
You may be wondering why you would ever need something like guided meditation, especially if your life is currently going great. Well, when tough times hit, they are often unexpected, which can be what makes them so difficult. This is why you need to have tools to help you navigate these tough times before they happen.
Guided meditation is a great tool, because it is something you can use all the time, not just during a crisis. Besides helping you remain peaceful and calm during the crisis, it can help you further develop yourself and prepare yourself for future problems.
Module 1
Introduction
Module 2
What is guided meditation?
How does guided meditation work?
Visualization
Imagination
10-Minute guided meditation
Breaking down a meditation
Meditation prep
Music
Comfortable place
Palms facing up – why
Palms facing down – why
Optional tools
Relaxation breath
Verbal cues
Balanced breath
Body scan
Guided meditation makes it easy
Video: Guided meditation – feeling safe
Module 3
Benefits of guided meditation
Stress reduction
Anxiety reduction
Better focus and attention
Emotional intelligence and awareness
Behavioral control
Better sleep
Pain reduction
Lower blood pressure
The added perks of guided meditation
Accountability and consistency
Beginner friendliness
Options and flexibility
Training and personal experience
Module 4
Creating your own meditation space
Choose with care
Keep it simple
Personalize with sacred items
Sight
Smell
Sound
Touch
Taste
Finally, add a touch of nature
Module 5
Guidelines for successful meditation
Sit for just two minutes
Do it first thing each morning
Don’t get caught up in the how
Check in with how you are feeling
Count your breaths
Come back when you wander
Develop a loving attitude
Don’t worry too much that you are doing it wrong
Don’t worry about clearing the mind
Stay with whatever comes up
Get to know yourself
Become friends with yourself
Do a body scan
Notice the light, sounds, energy
Really commit yourself
You can do it anywhere
Follow a guided meditation
Check in with friends
Find a community
Smile when you are done
Common mistakes
When the mind wanders
Bring a good attitude
A 20-minute meditation for anxious emotions
Module 6
Essential elements of meditation
Set a goal
Get comfortable
Follow the breath
Just relax
Focus your attention
Expand your awareness
Practice non-judgment
Make friends with the mind
Surrender
Building your meditation skills
Module 7
The Spirit of meditation
Be mindful of cause and effect
Reflect on impermanence and the preciousness of life
Realize the limitations of worldly success
Practice nonattachment
Cultivating patience and perseverance
Simplify your life
Live with honesty and integrity
Face situations with the courage of a warrior
Trust the technology of meditation
You are not your thoughts or feelings
Module 8
Breathwork
Magical, pleasurable and wonderful to be alive
The art of conscious breathing
Breathing is regenerative and restorative
Breathing exercise: The complete breath
Expand your breath capacity
Breathe to purify and cleanse
Increase in your energy, clarity and peace of mind
Healing breath to manage your energy
Module 9
Essential oils for meditation
Diffuser blends
Essential oils safety guidelines
Module 10
Thoughts and feelings during meditation
Handling thoughts
Here is how it works
Processing emotions
Module 11
Meditation as a retreat
Get back to basics
Take refuge during difficult times
Find peace
Surrender
Module 12
Affirmations
Words that work: Defining positive affirmations
Choosing the right words and thoughts
How to use positive affirmations
Guidelines for creating positive affirmations that work
Do you really believe them?
Module 13
Stress and anxiety
The negative effects of anxiety
Central nervous system
Excretory and digestive systems
Immune system
Respiratory system
A summary of causes and treatments
A meditation for investigating panic attacks
A meditation to create space between you and your anxiety
A meditation to sit with difficult emotions
Video: A 10-minute meditation
Module 14
Loving Kindness Meditation
Benefits of Loving Kindness Meditation
Increased positive emotions
Reduced self-criticism
Increased empathy
Improved vagal tone
Immediate relaxation benefits
Loving Kindness Meditation script
Video: Loving Kindness Meditation
Module 15
Turning your attention inward
Self-love
Creatures of compassion
Profound peace
Module 16
Dealing with uncertainty
The role of uncertainty in life
Learning to cope with uncertainty
Take action over the things you can control
Actively deal with your emotions
Challenge your need for certainty
Excessively seek reassurance from others
Micromanage people
Procrastinate
Repeatedly check things
How to challenge these behaviors
What are the advantages of certainty? What are the disadvantages?
Learn to accept uncertainty
Identify your uncertainty triggers
Recognize when you feel the need for certainty
Allow yourself to feel the uncertainty
Let go
Accepting uncertainty does not mean you do not have a plan
Module 17
When affirmations don’t work
Reasons why your affirmations are not working
Module 18
Acceptance – Let go of that which you cannot control meditation script
Audio: Acceptance – Let go of that which you cannot control meditation
Module 19
You are bigger than your problems meditation script
Audio: You are bigger than your problems meditation
Module 20
Calm frustration meditation script
Audio : Calm frustration meditation
Module 21
Find courage from within meditation script
Audio: Find courage from within meditation
Module 22
The power of empathy meditation script
Audio: The power of empathy meditation
Module 23
Manage grief and loss meditation script
Audio: Manage grief and loss meditation
Module 24
It won’t feel this way forever meditation script
Audio: It won’t feel this way forever meditation
Module 25
Have faith in yourself meditation script
Audio: Have faith in yourself meditation
Module 26
Let go of fear meditation script
Audio: Let go of fear meditation
Module 27
Embrace optimism meditation script
Audio : Embrace optimism meditation
Module 28
Relax body and mind meditation script
Audio: Relax body and mind meditation
Module 29
You are resilient meditation script
Audio: You are resilient meditation
Module 30
See past the hardship meditation script
Audio: See past the hardship meditation script
Module 31
Stress management during hard times meditation script
Audio: Stress management during hard times meditation
Module 32
Trust in yourself meditation script
Audio: Trust in yourself meditation
Module 33
Release frustrations meditation script
Audio: Release frustrations meditation
Module 34
Feel your feelings meditation script
Audio: Feel your feelings meditation
Attunements
Divine Love Light Reiki
Brain Heart Connection attunement
Chaos Flush
Clear Light Flush
Clear Light Purifier
Generalized Anxiety Disorder Flush
BONUSES
Meditation Journal
18 Affirmations
30 Affirmation coloring pages
51 Positive affirmation slides
A practical guide to meditation that works guide
Calm mind guide
Dealing with adversity guide
Effects of stress on the body presentation
The power of gratitude guide
Zazen meditation
The Art of Stress Management mini course
The Art of Stress Management eBook
The Art of Stress Management Cheat Sheet
Look for the good in in life
Upheaval at work article
Upheaval at work audio
Stop worrying article
Stop worrying audio
More supportive article
More supportive audio
Disagreements article
Disagreements audio
Imperfection article
Imperfection audio
The art of meditation
11 Video
