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Twenty-One Day Challenge For Mindfulness, Meditation And Self-Awareness
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5h 33m

This course is designed for those interested to learn the basics of mindfulness, meditation and self-awareness, and know exactly what steps to take next to create your dream startup or side hustle.

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Time Estimate
5h 33m



Joeel and Natalie Rivera are freedom junkies and prolific content creators who have launched over a dozen business. They have also been coaching, speaking, writing, and teaching for more than a decade. Through their online education company Transformation Academy, they empower life coaches, INDIEpreneurs and transformation junkies to create a purpose-driven life and business and master the power of their mind so they can create their destiny. Joeel is a former psychology professor with a Maste

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About This Course

Who this course is for:

  • Anyone who wants to be more mindful in daily life and fully aware, awake, and alive!
  • Beginner meditation: anyone who has been curious but either resistant to meditation or has tried it but never developed a meditation habit
  • Anyone who is tired of being stressed out, overwhelmed, and lost in worry or anxiety.
  • Anyone who wants more peace, happiness, and confidence.
  • Anyone who wants to increase their attention, concentration, focus, health, and ability to handle stress.

What you’ll learn: 

  • Master your monkey mind
  • Reduce stress
  • Manage negative emotions
  • Enjoy your life more and increase happiness and well being
  • Increase focus and attention
  • Increase productivity
  • and more importantly live a more intentional life


  • No prior knowledge is required to take this course

Are you tired of being stressed out, frustrated, unable to stop negative thinking and you’re ready to finally live fully aware, awake, and alive? Then, join us for the 21 Day Mindfulness, Meditation and Self-Awareness Challenge.

If you’re like most people, you live more than half your life on autopilot, lost in thought, worry and stress. But the good news is that learning to become more mindful will not only help you stop missing out on life, it will make you enjoy life more, too! 

In fact, nearly all extremely successful people, including professional athletes, credit mindfulness and meditation with being a key to their success, and more importantly, their happiness.

This course will teach simple, powerful mindfulness and meditation techniques that will help you transform your life in just 20 minutes a day for 3 weeks.

Here’s what you’ll be doing during the 21 Day Challenge:

  • In Week 1, you’ll practice enjoying the present moment and learning how to be mindful in everyday life.
  • In Week 2, you’ll learn to be an observer of your thoughts and emotions so you can master your monkey mind and manage negative emotions.
  • In Week 3, you’ll take what you’ve learned and use it to develop self-compassion, take back control of what and who you allow to influence you, and practice being more present with others.

The best part is that these simple exercises will become natural parts of your everyday experience, allowing you to bring more intentionality, focus, calm and joy to your life every day, no matter where you go or what is going on around you.

Our Promise to You

By the end of this course, you will have learned how to be successful with mindfulness and meditation.

10 Day Money Back Guarantee. If you are unsatisfied for any reason, simply contact us and we’ll give you a full refund. No questions asked.

Get started today and learn more about mindfulness and success.

Course Curriculum

Section 1 - The Power Of Mindfulness
Why Practice Mindfulness? 00:00:00
Cultivating Mindfulness And Self-awareness 00:00:00
Jump Right In: The 2-minute Bell Exercise 00:00:00
Use Mindfulness To Change Emotions In 90 Seconds 00:00:00
How To Take The 21 Day Challenge 00:00:00
The 3 Core Skills Of Mindfulness 00:00:00
Mindfulness And Meditation Plus 7 Common Myths 00:00:00
3 Types Of Meditation 00:00:00
Section 2 - Week 1: Mindful Awareness Of The Present Moment
Day 1: Present Moment Awareness 00:00:00
The Mini-Mindfulness Exercise 00:00:00
3 Minute Breathing Space 00:00:00
2 Minute Bell Exercise 00:00:00
Simple Mindfulness Meditation 00:00:00
Square Breathing 00:00:00
Day 2: Shifting From The Thinking Mind To The Sensing Mind 00:00:00
The 5 Senses Exercise 00:00:00
Mindful Seeing Exercise 00:00:00
Meditation: Candle Meditation 00:00:00
Day 3: Body Awareness 00:00:00
Meditation: Progressive Relaxation 00:00:00
Day 4: Mindful Eating 00:00:00
Mindful Curiosity While Eating 00:00:00
Day 5: Mindful Listening 00:00:00
Meditation: Music Meditation 00:00:00
Day 6: Mindful Walking 00:00:00
Day 7: Mindful Driving 00:00:00
Section 3 - Week 2: Awareness Of Thoughts And Emotions
Day 8: The Psychology Of The Monkey Mind 00:00:00
Mindfulness Of Thoughts And How They Create Emotions 00:00:00
Observing Your Train Of Thought 00:00:00
Day 9: Sifting Thoughts Into Boxes Exercise 00:00:00
Urge Management: Urge Surfing Activity 00:00:00
Day 10: Awareness Of Self-talk – Part 1 00:00:00
Awareness Of Self-talk – Part 2 00:00:00
Day 11: Developing Emotional Awareness 00:00:00
Rain Technique For Accepting Emotions 00:00:00
Day 12: Mindfulness For Anger And Other Negative Emotions 00:00:00
Willing Hands Exercise 00:00:00
Day 13: Intentionally Creating Desired Emotions 00:00:00
The Half-Smile Technique 00:00:00
The Power Of Gratitude 00:00:00
Meditation: Gratitude Meditation 00:00:00
Day 14: Surrender, Acceptance, And Letting Go 00:00:00
Meditation: Release And Surrender Meditation 00:00:00
Section 4 - Week 3: Awareness Of Self And With Others
Day 15: Everything We Experience Is Internal 00:00:00
Meditation: Self-inquiry Meditation 00:00:00
Day 16: Self-compassion Exercise 00:00:00
Meditation: The Mindfulness Mountain 00:00:00
Day 17: The Importance Of Choosing Inputs 00:00:00
Day 18: Being Present With Others And Holding Space 00:00:00
Mindful Arrivals 00:00:00
Day 19: Random Acts Of Kindness 00:00:00
Meditation: Loving Kindness Meditation 00:00:00
Day 20: Developing A Mindfulness Routine 00:00:00
Mindful Morning Routine 00:00:00
Mindful Bedtime Routine 00:00:00
Day 21: Creating A Formal Meditation Practice 00:00:00
Section 5 - Conclusion And What's Next
Congratulations And Next Steps 00:00:00
Downloadable Materials 00:00:00