AAH Week 1 Guide - jesslively.comjesslively.com/wp-content/uploads/2017/04/AAH-Week-1-Guide.pdf ·...
Transcript of AAH Week 1 Guide - jesslively.comjesslively.com/wp-content/uploads/2017/04/AAH-Week-1-Guide.pdf ·...
WELCOME TO AWARENESS AT HOME
Hello!
I’m so excited to work with you.
Over the next two weeks, we are going to focus on one of the
most foundational + transformational aspects of personal growth -
We are going to be widening the space between our consciousness
and our thoughts.
To get started, please read this Week 1 Guide. Inside you’ll find:
• The Retreat Calendar
• Week 1 Meditations
• Suggested At Home Retreat Ideas
Ready? Let’s get started.
Love,
Jess!
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
WEEK 1 GUIDE + LESSON 1 LESSON 2 COACHING CALL* 8-10 PM EDT
LESSON 3
WEEK 2 GUIDE + LESSON 4 LESSON 5 COACHING CALL* 8-10 PM EDT
LESSON 6
END OF RETREAT
RETREAT CALENDAR
* Coaching call login details to come in email.
Week 1: Meditation RecommendationsThis week, the most important “homework” is to
begin (or continue) a daily meditation practice.
There truly is no better way to begin to build
awareness than by dedicating 5-20 minutes to
watching our thoughts everyday.
However: I’m not asking you to have “zero
thoughts” - only to observe the thoughts that do
come up during your mediation practice + daily
life as much as possible.
If you don’t already have a regular 5-20 minute
meditation practice, I’ve included 5 different
meditation styles on the next page which I
recommend trying this week.
01 03 04 0502
Rituals Oprah + Deepak Tara Brach My Personal Meditation
Headspace
“Yoga style” guided meditations focusing on
body awareness. rituals.com/en-de/
app.html
Mindfulness explained in a free 10 day app. headspace.com
Meditations with Oprah + Deepak Chopra. They
are free a few times per year.
chopracentermeditation.com
Tara Brach’s podcast has a bevy of meditations with different focuses. Usually 20-30 min. long. tarabrach.com/guided-
meditations
To hear how I do my personal meditation,
listen to Lesson 1. insighttimer.com/meditation-timer
re- treat ideas
Some of the most fun aspects of a retreat
are the new rituals and mindful touches of
the space and overall experience.
In the coming pages, I’ve shared a dozen
ideas that you can use to add more ‘zen’
to your in-home retreat.
Feel free to use as many as you like!
Fresh FlowersPlace a bunch of blooms near your
meditation space to brighten up this
ritual.
JournalOne way to increase awareness is to
write down what you experience and
feel each day.
Go To Bed 20 Minutes EarlyIncrease the desire to meditate each
day by going to bed a bit earlier than
usual.
Silent PeriodsMany retreats have periods of silence to reflect
and observe thoughts beyond meditation. Try
this for a few evenings, if possible.
Eat SimplyMany retreats focus on fresh, healthy foods
(often, but not always, vegan). Feel free to
simplify the foods you eat for the next 2 weeks.
Meditate In The EveningThough this is not ‘required,’ it can be very
powerful to meditate before bed as well as in
the morning.
Share With a FriendIf you have a friend who also meditates,
chat with them about their experience
and swap meditation tips.
Yoga + Mindful MovementMindfulness in movement can be just
as powerful as mindfulness in stillness.
Airplane ModeIf you sleep with your phone in your
bedroom, try putting your phone on
airplane mode each night and only
remove this setting after meditating
each morning. (It works!)
Create a Meditation SpaceOne way to stay excited about meditation is to create
a little space dedicated to your practice. Create a
space with a candle, crystals… whatever you like!
Accountability PartnerAsk a friend or family member (regardless of whether
they are in the retreat, too) to check in with you and
see how you are doing every few days.
Pause Social MediaAlmost all retreats I’ve gone to
ask you to stop using social
media during the retreat - try
eliminating or limiting your use
during this time.