Day 1: Reflect on meaningful relationships.

Reflect on all the people in your life (past and/or present) who you love or who love you. Think about what their presence means to you and how they enhance the quality of your life. Once the meditation is complete, carry that sensation of thankfulness with you the rest of your day. Maybe even tell someone how much they mean to you."

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​Day 2: Picture a calm day

"Cultivate calm with a short visualization. At the start of your meditation, set the stage by saying to yourself: “The calmest version of my day looks like…” Fill in the blanks by playing it out in your head and bask in the serenity."

 

Day 3:  Picture a peaceful rest. 

Visualize a peaceful day. One that is smooth sailing, full of ease. Let your mind travel to the best case scenario, knowing that whatever comes your way today, you’ve got this."

 

Day 4: Send ease to a stranger

"Loving Kindness: stranger edition. Maybe it’s the face of someone you saw in the street,  a store clerk, a service worker, a receptionist you spoke to on the phone. Don’t overthink this, just let it be the first person who comes to your mind. Picture them and begin to repeat “May you live with ease.”

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Day 5:  Lessons learned

Think of a past disappointment, challenge, failure or painful situation and FOCUS on the positive lessons or outcomes that eventually came about (small or large) and what you learned from it.

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Day 6: Refocus with your breath

"For day 6, we’ll be using a specific breathing technique that helps with focus—perfect for helping you power through that end-of-year to-do list.

• Inhale deeply through your nose.

• Once you get to the top of your breath, hold it for one to two seconds (or however long feels comfortable).

• Then exhale fully.

• When you get to the bottom of your exhale, hold your breath for a few seconds again.

• Repeat this pattern for five minutes.

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Day 7: Make trust your mantra

"Today we will be using the mantra “I trust” for your meditation. Let this mantra soothe any uncertainties you may be experiencing in your life right now, easing the mind and bringing calm to the situation. Repeat for the duration of your meditation."

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Day 8: Recognize the abundance in your life

"It can be easy to see the glass as half-empty, especially when comparing to "perfect people & lives" in social media. To combat this, reflect on the pre-existing abundance in your life during your meditation today. This could be the food in your fridge. The trees on your street. Abundance does not only mean money, it seeps into all other areas of your life. Expand your mind to look at all the things you do have, as opposed to what you’re lacking."

 

Day 9: Send love to a place.

"This may seem strange or even uncomfortable at first, but for a lot of us, places have meaning—even more so during holidays or special events. If there is a place you deeply resonate with, picture it in your mind and repeat “May you flourish.” It could be your childhood home, a room in your house, a bench in the yard or even your favorite country."

 

Day 10: Take a mental nature walk

Nature has a healing effect and this can be easily noticed when we spend enough time in it. For today’s meditation, visualize yourself someplace in nature. You could picture yourself walking through the park, watching stars at night, swimming in the lake, or lying on the beach. If you have easy and safe access, take this meditation outside to breathe the fresh air."

 

Day 11: Link your inhales and exhales

 On Day 6, you did breath holds. This practice will be the opposite of that. When you sit or lie down to meditate, link your inhales and exhales so that they effortlessly flow into one another. Take out the pause between breaths and let your breath move through a loop. Repeat for the five-minute session."

 

Day 12: Feel the love

"You are loved. Today’s mantra is a reminder of that. Repeat to yourself

“I am loved” over and over again. As you meditate, really let that knowledge sink in."

 

Day 13: Give thanks to your home

"Reflect today on what you are grateful for about your home. Maybe it’s simply the roof over your head, a fuzzy blanket, the way you can  be yourself, or the people (and pets) who share the space."

 

Day 14: Send freedom to all beings

"Today, we are going to use our meditation to embody true spirit and create a sense of community. To all beings everywhere, send out a phrase of loving kindness that reads “May your stress dissolve. May you feel free.”"

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