Time spent laying foundations saves many a lifetime of replacing fallen bricks.

 
Hi %%FIRST_NAME%%,
Welcome to your 90 day life-changing course: How To De-Stress With Mindfulness.

Over the next 90 days, you will receive twice-weekly messages, bringing you an inspired blend of ancient mindfulness techniques, relaxation techniques and modern practical psychology, to help you deal with stress.

The first message each week will bring you the ‘how to’ and that week’s core techniques.

The second message each week will be a ‘top up’, to help you go a little deeper into the techniques that have resonated for you.

The idea is to bring you all the stress-busting secrets you need, without overwhelming you or adding to your stress levels! 😉
 

In this week’s two emails, we will be looking at:

This time		Next time
	What on earth stress really is		How to spot the progress you’re making
	The hidden link between stressful thoughts & feeling stressed		How to magically find time to finish this course
	How mindfulness & NLP can help you to de-stress		How to get moral support for your de-stressing
	Experiencing a wonderful mindfulness foundation technique		Exploring the symptoms of ‘mindlessness’.
	Discovering how to keep yourself motivated for the next 90 days – and beyond
	How breathing impacts stress – and how stress impacts breathing

 

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All the resources you need for week one are in the members-only area of the online community:
Week One Resources
We’ll go through them in more detail at the relevant points of today’s message.

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Let’s get started with a whistle-stop tour of what stress is and its impact on us.
 

What On Earth Is Stress?

You’ve signed up for a course about de-stressing, so you must already have a pretty good idea of what stress means for you. But I’m going to start with a provocative statement (or ten!) about the nature of stress.

I’m going to start by saying something that might annoy some of you – but unless I’m honest about this, up front, then you’re not going to benefit from this course.
[If what I’m about to say means you want to opt out and get a refund, that’s cool – simply email my team at hello@ClareJosa.com!]
So here goes:

At some level – perhaps deeply unconsciously – stress and feeling stressed is a choice.

And that’s brilliant news!
Why?

Because it means you can do something about it!
You and you alone are responsible for – and in control of – how you ‘do’ stress.
No one and nothing can make you feel stressed.

Sure, there can be amazingly effective prompts, situations and stimuli, but the bottom line is that stress is an inside job.
 

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Want to have your say on this one? Want to find out what others are thinking? Here’s a special discussion thread over at the members-only forum for this course:
“Stress is something you do; not something you are.” – Discuss!

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How Does Stress Work?

Here’s a simplified explanation of the stress cycle:
 

 
Stress – and the experience of feeling stressed – is all down to whether or not your mind tells you that a situation is stressful and how your body has been trained to react to your thoughts.

If we experience one of our stress triggers, we start thinking stressful thoughts. Although it might not be our current habit, we can choose whether or not to feed those stressful thoughts, conscientiously nurturing them to become super-stresses, or whether to accept them and gently let them go, moving on to more supportive and empowering thoughts.

Whether you tell yourself you are feeling stressed or whether you tell yourself you are not, you’re right.

What’s The Link Between Stressful Thoughts And Feeling Stressed?

We think of something stressful, our body releases its stress hormones, engaging the sympathetic nervous system and the chemical reactions in our body produce our emotions.
Aside: Not convinced how closely mind and body are linked? How about trying this simple test:

Stressful thoughts automatically trigger your body’s physiological stress response. This includes:

• Activating the sympathetic nervous system (‘fight or flight’)
• Releasing stress hormones, such as adrenalin, into your nervous system
• Activating the hypothalamus (primitive brain) to go into short-term survival-type decision making patterns
• Increase heart rate and breathing rate, ready for flight or fight
• Diverting oxygen from the organs and even the brain, to increase blood oxygen levels, ready for ‘emergency’ activity
• Pause the body’s natural healing and regenerative processes, to leave more energy for the fight or flight

 

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Before we go too far through this course, I’m curious: How do you currently experience stress? Which thoughts do you think? Which emotions do you feel? Which physical sensations do you notice? Here’s a discussion thread, where you can share your thoughts on this one:
How do you experience stress?

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What’s The Problem?

Most of us feel stressed, much of the time.
We live our lives as though that sabre-toothed tiger is constantly roaring at the door of our cave.
This means that we spend long periods of time in our body and mind’s ‘emergency response’ mode, rather than using that for genuine times of need and returning to balance – to equilibrium – in between. We usually don’t even notice that we’re doing it; it’s happening at a subconscious level.

The long-term consequences of living from a point of view of stress include mental illness, adrenal fatigue, slow healing and recovery from illness, inability to think clearly and long-term ‘dis-ease’ and chronic disease.

The purpose of our sympathetic nervous system and the impact of our ‘fight or flight’ processes was first observed by Walter Cannon, back in 1932. Since then scientists and psychologists have repeatedly proven the link between the thoughts, the physiological response and the emotional experience.

Stress is an entirely appropriate reaction to the modern equivalent of the sabre-toothed tiger. But it’s NOT useful as an everyday, auto-pilot response to day-to-day situations.
Ongoing stress is NOT normal, necessary or ok.

It doesn’t means that ‘doing’ stress is ‘bad’ or ‘wrong’. There’s no point in beating yourself up over this; it would only make things worse.

However, it does mean it’s time to take action – and that’s what the next 90 days are about: inspiring you to take action that works for you!

Fortunately the whole point of the techniques you’ll get to experiment with over the next 90 days is to help you to break that subconscious cycle, reclaiming your power over which thoughts to feed and setting yourself free from the old auto-pilot stress responses.

NLP (Neuro-Linguistic Programming – a bit like ‘practical psychology’) is like a user manual for your brain. It’s brilliant at helping you to spot the thought patterns, beliefs and habits that have been keeping you stuck, so you can choose to do something about them. And it’s good at making that ‘something’ straight-forward and highly effective, too.

Mindfulness is an ancient meditation philosophy that helps you to get out of living in your ‘thinking mind’ (also called the ‘Monkey Mind’ or ‘Grasshopper Mind’) and back into the ‘here and now’. It helps you to see what’s real and what’s ‘story’, as well as creating the space between your thoughts to give you back your choice over how to respond to life.

Mindfulness has helped millions of people to shift their experience of life – including cutting their stress levels – for thousands of years. So it’s going to work for you.

How Can Mindfulness And NLP Help With De-Stressing?

Combining these powerful techniques will help you to:

	Gain awareness into your personal habits and thought patterns that have been feeding your experience of stress.
	Be easily able to ‘see’ the difference between what is ‘real’ and what is your mind’s ‘story’ or ‘projection’.
	Rebalance your sympathetic (‘fight or flight’) and parasympathetic (‘relaxation’) nervous systems, making it less likely that you’ll think stressful thoughts
	Be more able to choose whether you want to open up the cascade of stress hormones in your body, giving yourself a well-earned break from the stress cycle
	Let go of old habits that have been keeping you stuck, surrounded by stress triggers
	Gently retune your thoughts to be more positive and empowering
	Let go of fretting about the past or worrying about the future
	Discover your personal de-stress toolkit, to help you shift your experience of life

The Bottom Line
Stress is a habit.
No matter how ‘auto-pilot’ it all feels, you can change any habit, with the right tools and support.
The next 90 days are going to bring you the tools and support you need, to help you do it!

Now that we have got the whole ‘what is stress’ bit out of the way, it’s time to take a look at why you’re bothering to do all of this. What do you want from the next 90 days?

What’s your ‘why’?

It’s the key to keeping yourself motivated for the next few months – and beyond. So let’s dive in and find out.

The Secret To Keeping Yourself Motivated

 

Know Your ‘Why’
Before we start any journey – any challenge – any change – it is really important to know why we are doing it.
Knowing our ‘why’ – what is motivating us – helps keep us going.

So, before we go any further with this course, I invite you to take a few moments to do the following exercise.

And when you are ready, write that whole sentence up somewhere. Pin it up around your home or around your office. If you notice distractions getting in the way of your efforts to de-stress over the next 90 days (and longer!), you can remind yourself:

I choose to complete “How To De-Stress With Mindfulness” because……

You might be surprised how often that allows you to prioritise working through your de-stressing projects, over the distractions.

The word ‘because’ has an amazing power to get people (including yourself!) to listen to your request and to help you. When they understand why you want their help and why you want them to support you, it makes it much easier for them to buy in. You might be surprised how much friends, family and co-workers do want to support you. Some of them might even want to join in How To De-Stress With Mindfulness with you.

The key is to decide when you are going to work through the de-stressing exercises and projects, what you need to clear out of the way to allow you to do that, and to remember why you’re bothering!
 

 
Today’s Affirmation:
 
I feel excited about de-stressing over the next 90 days, especially now I know my ‘why’.
 

 
 

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Want to share your answers? Here are three discussion threads in the members-only area of the online community:

What do you want from How To De-Stress With Mindfulness? ~ Perhaps sharing your answers to questions 1,2 & 3?

How are you planning to overcome any barriers or blocks to your success? ~ Perhaps sharing your answers to questions 4, 5 & 6?

What’s your ‘because’? ~ How about sharing your ‘because’; your ‘why’? And finding out what others area saying?

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Week One Mindfulness Technique

Is it time to stop ‘pretending’ to breathe?

Most of us are just ‘pretending’ to breathe. We have trained ourselves to do just enough to survive. But most of us aren’t breathing properly. We’re denying our bodies the oxygen-rich fuel they crave, which has implications for our health – physically, mentally and emotionally.

When we’re stressed, our breathing tends to move away from our diaphragm (the area of your stomach above your belly button) up towards our upper chest and even shoulders and throat.

This triggers more stress hormones, reduces the oxygen supply available to the brain and re-engages the sympathetic nervous system (‘fight or flight’). In effect, our stressed-out breathing makes our stress worse.

Fortunately all you need to do, to turn things around, is to take 10 deep mindful breaths.

Here’s how:

Is It Time To Breathe?

{Obviously – please do this within your safe abilities. If breathing deeply is an issue for you, please get help from your chosen medical professional!}
If deep breathing is uncomfortable for you, you can start by visualising it, instead, which will still produce results for you.

This is a wonderful practice because it brings the focus back to the breath, bringing the breath back to the lower abdomen, rather than the chest and shoulders – that’s where it hangs out when we’re stressed.

Belly breathing also gives the internal organs a gentle massage (they’re designed to get one, every time the diaphragm moves). It helps re-oxygenate the blood, can improve concentration and generally has a positive impact on health.

The benefits are enormous.

How about trying it out, right now?

This week, I invite you to experiment with this mindful breathing exercise at least once a day – ideally twice or even each time you notice yourself getting stressed.

Can you imagine how things will feel, if you do this twice a day?

If you find you’re stressed when you get home from work, how about taking three or four of these mindful breaths before you open the front door to your home? You could add in the visualisation of your day’s stresses melting away, before you walk through the door.

If you are not looking forward to a meeting, how about doing some of this mindful breathing – with a gentle smile on your face – before you leave your desk to go to the appointment? Can you imagine the difference this could make for you?
Thinking about your typical day, where else might you find this mindful breathing technique helpful?
And I’m curious: how are you going to remind yourself to do it?!

It’s worth deciding on a few ideas now, before you finish reading this message.
 

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When you have had a chance to play with this a few times, how about sharing your experiences over at the members-only area of our online community?
Here’s a link to the discussion thread for the belly breathing technique:
Week One Mindful Breathing


And here’s a link to the general discussion thread for the week one topics – it’s a great place to share any insights and get answers to any questions:
Week One: How Are You Getting On?

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Next Time

Next time we’ll be looking at the symptoms of ‘mindlessness’ and why it’s such a big deal, how to handle the #1 excuse we all make, that stops us from changing our lives, discovering how to ‘magically’ create the time needed to finish this course, exploring strategies to help you spot the shifts you’re making and figuring out how to get moral support for your de-stressing efforts – as well as busting some of your favourite excuses.

I hope you enjoy the beginning of your journey with this course.

Your next email will be with you in 3-4 days.

Namaste,

P.S. If you have any techy questions, please email a member of my team at hello@clarejosa.com and they’ll help get things sorted for you.
I’m a firm believer that there’s no such thing as a stupid question, so I’d much rather have you contact us than have you feeling stuck or not able to join in at the level you want to!
[Read more…] about Day 1: How Your Body And Mind ‘Create’ Stress

Want to discover how ancient mindfulness techniques and modern psychological insights can cut your stress levels and help you to feel calmer and more relaxed, no matter what is going on?

 
This 90 day interactive online mindfulness course has been specially created to help you discover stress management techniques and quick-acting relaxation strategies, based on simple, yet powerful, mindfulness and meditation secrets.

But it doesn’t stop there.

It also brings you an inspired blend of NLP-based techniques (‘practical psychology’) to help you address the root causes of stress in your life. If you so choose, you will be able to let go of the old habits and thought patterns that fed those stresses, so that feeling happier and more calm becomes a part of your daily experience of life.
 

 
Whether you’re suffering from ‘mindfullness’ or ongoing stress, or whether you want to relax, feel more calm and reconnect with a sense of inner stillness and peace, How To De-Stress With Mindfulness will guide you on your journey.

It’s not about ‘sticky plasters’.
How To De-Stress With Mindfulness is about genuine life-long change.
Made easy.

The twice-weekly messages will help you to discover practical ways you can experience feeling more calm, happier, less stressed and more peaceful, weaving the techniques into your daily routine, no matter how hectic things are. They are specially designed to allow you to experience tangible benefits, without feeling overwhelmed and letting this course add to your stress levels! 😉

The mindfulness techniques and NLP-based strategies are simple to learn and easy to remember, yet students have found that they profoundly impact their experience of life, helping them to de-stress quickly, when they most need it.

And the magical thing is that the more you experiment with these stress relief techniques, the less you often you will feel stressed.

Over the 90 days, by applying the techniques in emails, students tell us they have experienced:

	a noticeable shift in stress levels
	a quietening of mind chatter
	a reduction in the physical symptoms of stress
	fewer stressful times, during a typical day
	being able to handle stressful situations, more calmly and effectively
	more times when you feel calm and at peace
	being able to let go more easily, at the end of the day
	improved quality of sleep
	feeling more patient, calmer and happier

 

During the 90 days, you’ll receive:

	Twice-weekly emails… Each message brings you powerful mindfulness techniques and NLP-based exercises, to help you lower your stress levels, feel more relaxed and calm your mind. They gently guide you, step by step, along your de-stressing journey.
	Positive affirmations These have been specially designed to support each email message, helping you to let go of the old thought patterns that fed those stresses, gently supporting you on your journey to feeling more relaxed and calm.
	MP3 recordings of each message Sometimes just ‘reading’ isn’t enough. With MP3 recordings of each of the twice-weekly messages, you can listen to them whenever you want to and allow them to shift your experience of life.
	Videos demonstrating the key techniques It can be easier to learn new techniques if you can see them being demonstrated. It makes it easier to really ‘get’ them, discovering how mindfulness and NLP can help you de-stress.
	Membership of an exclusive area of our Soul-Sized Living forum This forum area is only available to people who have taken the How To De-Stress With Mindfulness course. Get the moral support you need and share your experiences of the course, as well as getting answers to your questions.
	A 20 minute deep relaxation and guided visualisation MP3 audio This specially-designed deep relaxation audio will help you to really relax and make shifts in your life.
	Free access to Clare Josa’s monthly newsletter: Soul-Sized Living Get your hands on all the extra articles, members-only MP3s, worksheets and other life-changing treats that are only available to Soul-Sized Living subscribers.

 

My passion is helping people to let go of the old baggage, habits, limiting beliefs and excuses that have been holding them back. Whether that’s stress, overwhelm or feeling like you need to reconnect with your inner peace, I have created How To De-Stress With Mindfulness to bring you the tools you need to make life-changing shifts.
The twice-weekly emails are designed to be quick to read and easy to absorb. And if you want to take things further, dive in and enjoy the MP3s, the videos and get involved in the forum.
It is my deepest wish that this course helps you to feel less stressed, more calm and a strong sense of peace, in a hectic world.
Namaste,
Clare

 

What’s The Investment?

To get the most from How To De-Stress With Mindfulness you should expect to invest:

• About half an hour, once or twice a week, to work through each week’s techniques…
  … completing any exercises and doing the ‘background thinking’ that gives you the answers you’re looking for. Sometimes it will be less. Others it might be a little more. It’s up to you how deeply you go into this.
  Note: you need to put the effort in, if you’re going to make changes in your life. I know it sounds silly, but I have seen it happen so often with people: signing up for a course isn’t enough to change your life. You actually have to put in the effort to apply what it teaches you, if you want to see shifts! 😉

 

• Take it at the speed you need.
  If you feel the need to go more deeply into a particular day’s message, it’s ok to put the future messages on hold for a little while. The resources you need will still be there, waiting for you, when you’re ready to move forwards.
  In fact, there is no time limit on the resources – so there’s no rush – no stress.

 

• About 5-10 minutes per day on the mindfulness exercises.
  This short amount of time has the potential to dramatically shift your experience of life, so it’s well worth it.

 

• Any time you want to spend in the online community…
  … sharing your experiences and getting answers to your questions, as well as perhaps supporting others on their de-stressing journey.

 

It’s not much to ask of yourself, given the results you will experience by the end of the 90 days!

 
This course has been developed from over a decade of one-to-one mentoring of stressed Executives, leading NLP seminars and teaching mindfulness and meditation.
 
It is the first time I have offered such a comprehensive stress-relief programme as an online course. To be guided through this as an Executive would have cost you £3000+ and would have taken over six months.
 
I have taken the key components from my one-to-one stress-relief mentoring programmes and woven them into this unique interactive online course.
 

Through twice-weekly emails, regular MP3 audios, videos, worksheets and an online peer support forum, you have access to my £3,000+ Senior Executive stress relief programme:

• at a time that suits you
• in the comfort of your own home
• at a fraction of the cost

… Yet bringing you similar results! 🙂

 

This mindfulness course has been proven to help you reduce your stress levels.

 
We have been told by students that it should be priced at more than ten times what we are asking you to contribute. But we want to make sure it reaches as many people as possible, whilst also honouring the fact that there must be some form of energy exchange, in order for the course to work for you. 🙂
 

 
If you are unwaged and genuinely can’t afford even the lowest donation level, please contact us to agree an alternative energy exchange.
 

How about getting started with How To De-Stress With Mindfulness today?

You’ll know by now whether your heart is calling you to join in with How To De-Stress With Mindfulness.
 
If your heart is telling you that this course is something the ‘future you’ wants you to do, then make your commitment today.
 
Connect with your less stressed, calmer, happier future self by choosing your donation level now and you can start to experience the de-stressing benefits of this unique course in the next five minutes.
 

Choose your conscious pricing donation and you can start de-stressing in the next five minutes!

 

 
 

“Love It Or Leave It!” Guarantee

To help take any risk out of your decision to join in with this course, I offer a “Love It Or Leave It!” guarantee.
It’s really simple:

• Try the course out for the first four weeks to see how it fits for you.
  That’s four weeks of emails, insider secrets, life-changing techniques, mindfulness meditations, audios, videos and forum membership.
  .
• Let us know if it’s not right for you, by day 30.
  If, by day 30, your heart is telling you that this isn’t the right course for you, simply reply to one of the daily emails and let us know that you’d like to stop.
  .
• We would then arrange for your membership to stop and give you a full refund.
  No quibble, no hoops to jump through, no sulks, no awkward feelings. It’s ok.

So you’ve got nothing to lose – and a lot of de-stressing and inner peace to gain!
 

 

Fancy learning to meditate, changing your life and helping to raise money for Duncan’s stroke rehab suppport fund?

Thank you!!!!

Here’s what we’re up to and how you can join in.

For the first time ever, I am running a face-to-face version of the popular 28 Day Meditation Challenge online course and book – a series of meditation & mindfulness classes. These will be in Colemans Hatch (next to Forest Row, East Sussex).

The course has made a massive difference to people’s lives over the past year and I’d love to be able to share it with you, whilst also helping Duncan and his family.

Come to the series of 4 weekly classes, on:
Monday evenings from 20:00 to 21:30

from 26th November to 17th December 2012.

All profits from these workshops are going to the ‘Help Duncan’ fund. 🙂

To find out more and book your space (please book early as spaces are limited), go to: www.28DayMeditationChallenge.com/forestrowworkshops

~ or ~

Can’t make it to a workshop? Join the special version of the online course.

It’s running from 25th November to 23rd December 2012.

To thank you for either getting sponsored to learn to meditate or promising to make a donation to Duncan’s rehab fund (we have set up a special fundraising donation page), I am giving you the course for just £1, instead of the usual £28. 🙂

Please make sure you enter the code HELPDUNC in the ‘coupon code’ box, right, to get your discount.Thank you SO MUCH for raising donations / getting sponsored to meditate, to help raise funds for Duncan’s post-stroke rehab and recovery.You can either dive in and get started now or, if you want to find out more about the 28 Day Meditation Challenge & the online course first, keep reading below. If you have any friends who would like to join in with this, please let them have the link to this page. It is: www.28DayMeditationChallenge.com/helpdunc Namaste, Meditation Teacher | NLP Trainer | Author Michael Hall parent & massive fan of Anna, Duncan & Family

To dive in and get started today for just £1, your coupon code is: HELPDUNC Enter Coupon Code:

 

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More about the 28 Day Meditation Challenge Online Charity Fundraising Event

As Gandhi said, we need to be the change we wish to see.
There’s no point waiting for the world around us to change, if we’re not making changes to our own life.
And one of the best ways to spread a wave of peace and happiness around the world is to nurture those feelings inside ourselves.

And one of the most effective and almost magical ways to do that is to practise meditation and mindfulness – just 10 minutes a day can make a life-long difference.

But sometimes we need a little bit more incentive… 😉

So, running from 25th November to 23rd December 2012, I am inviting you to learn how to create the meditation habit that your future self will thank you for, whilst also raising money for Duncan’s stroke rehab fund.

• How about getting sponsored for the 28 days?
• How about committing to making a donation, at the end of the course?
• How about roping your friends in and doing this together?

To help incentivise you even further, and to thank you for raising money for Duncan, I am offering you a massive discount coupon for you to get the step by step guidance and moral support of the online 28 Day Meditation Challenge course for just £1, instead of the usual £28.

So there has never been a better time to dive in and create your new habit.

Please sign up today to make sure you have grabbed your space.

How about dragging some of your friends along? Or even getting your work colleagues involved?

The coupon code you need to enter in the registration form is:

HELPDUNC

Please note, this is ONLY for people who are genuinely going to be raising money for Duncan and his family, this November / December.

For those of you who live near Forest Row in East Sussex, there will even be (for the very first time!) a  4-week face-to-face class, to help you through the 28 Day Meditation Challenge.

Here’s where to join in with the online course, which has already had a massive impact on the lives of those who have taken it this year. 🙂

Remember your coupon code: HELPDUNC

 

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Want to discover the impact that 10 minutes a day can have on your life?

Students tell us that the 28 Day Meditation Challenge Course has helped them to:

• feel happier, less stressed and more grounded.
• be more calm and focused.
• feel more centred, even if emotions are running high.
• live more ‘in the moment’, free from worries and stresses.
• feel a sense of peace, even when life is hectic.
• discover that ten minutes a day – of the right techniques – is enough to have a massive impact on your life.
• finally create a meditation and mindfulness habit that works for you, no matter how busy you are.

How does it do this?

Inspiration can give you the idea.
Motivation can get you started.
But it is habit and routine that create the change.

It guides you, step by step, through the practical aspects of how to meditate and be mindful – as you would expect. 😉

BUT it also acknowledges that we need help to create new habits.

The 28 Day Meditation Challenge combines ancient meditation and mindfulness techniques with an inspired blend of modern psychology (NLP), to help you with the ‘how to’ of creating your new habit.

It tackles the reasons why most of us have failed to create new habits in the past, no matter how much we wanted to do them and how strong our willpower was. It shows you how to:

deal with your meditation excuses, calmly and effectively.

avoid the most common myths and mistakes that prevent people from being able to benefit from meditation.

overcome the fears, blocks & limiting beliefs that may have stopped you from making changes in the past.

discover how to find more time in your day.

learn how to keep yourself motivated, even when you’re not in the mood.

learn how to easily handle common meditation challenges, that could normally de-rail you.

weave practical relaxation strategies into your day-to-day life.

find simple ways of making meditation practice – and its enormous benefits – an integral part of your life.

 

I love inspiring people to make shifts in their life.
And I get a real kick out of helping people to make changes that they haven’t been able to before.
And I love teaching meditation – and NLP. I used to find it frustrating, how few people I had time to reach with face-to-face workshops, so being able to adapt this course for online students has been an amazing experience.
The 28 Day Meditation Challenge was a joy to create. And I get really excited when students have breakthroughs, from using these techniques.
I’d love to have you join us.
Namaste, Clare Josa
Meditation Teacher, NLP Trainer, Author

All you need to do is…

Decide how to raise funds for Duncan’s stroke rehab – perhaps either go grab your mates to sponsor you – or commit to making a donation at the end of the 28 days (there’s a special page set up for you to do this).

Then:

• Read each day’s message – they’re designed to contain what you most need for that step, whilst being quick to read and absorb.
• Apply the bits of the message that resonate for you – some of the techniques are simple and quick to apply, others will be a longer-term project. You will instinctively know, as you read the messages, which will make the most difference for you.
• Do each day’s 10 minute guided meditation – Audio MP3s are provided, with a new one each week. A CD version is also available.
• Join in on the members-only peer support forum

Make the most of the daily discussions.

Get answers to your questions – and support others in their journey.

Share your experiences – brilliant for moral support 🙂

The forum is moderated by meditation teachers, to help make sure you get the answers you need.

Get started today:

To get started with the daily ‘how to’ and motivational messages, the weekly guided meditation audio MP3s, the videos, the extra resources and the members-only online peer support forum, register today.
The 28 Day Meditation Challenge course usually costs only £1 per day – a total of £28. This is already great value.

As a special thank you and incentive for those of you who want to make the most of the month to also raise money for Duncan’s stroke rehab, enter the word HELPDUNC into the ‘coupon’ box below to get a whopping 95% discount, making the price for a month of daily emails, 4 guided meditation MP3s and exclusive membership of the peer support forum only £1. 🙂

Here’s The Deal

As Gandhi said, we need to be the change we wish to see.
There’s no point waiting for the world around us to change, if we’re not making changes to our own life.
And one of the best ways to spread a wave of peace and happiness around the world is to nurture those feelings inside ourselves.

And one of the most effective and almost magical ways to do that is to practise meditation and mindfulness – just 10 minutes a day can make a life-long difference.

But sometimes we need a little bit more incentive… 😉

So, running from 25th November to 23rd December 2012, I am inviting you to learn how to create the meditation habit that your future self will thank you for, whilst also raising money for your favourite charity.

• How about getting sponsored for the 28 days?
• How about committing to making a charity donation, at the end of the course?
• How about roping your friends in and doing this together?

To help incentivise you even further, and to thank you for raising money for charity, I am giving you a massive discount coupon for you to get the step by step guidance and moral support of the online 28 Day Meditation Challenge course for just £5, instead of the usual £28.

So there has never been a better time to dive in and create your new habit.

Please sign up today to make sure you have grabbed your space.

How about dragging some of your friends along? Or even getting your work colleagues involved?

The coupon code you need to enter in the registration form is:

CHARITY

Please note, this is ONLY for people who are genuinely going to be raising money for charity this November / December.

For those of you who live near Forest Row in East Sussex, there will even be (for the very first time!) a one-day workshop and a 4-week face-to-face class, to help you through the 28 Day Meditation Challenge.

For everyone else, please join in with the online course, which has already had a massive impact on the lives of those who have taken it this year. 🙂

As a special thank you and incentive for those of you who want to make the most of the month to also raise money for your favourite charity, enter the word CHARITY into the ‘coupon’ box below to get a whopping 80% discount, making the price for a month of daily emails, 4 guided meditation MP3s and exclusive membership of the peer support forum only £5!

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Want to discover the impact that 10 minutes a day can have on your life?

Students tell us that the 28 Day Meditation Challenge Course has helped them to:

• feel happier, less stressed and more grounded.
• be more calm and focused.
• feel more centred, even if emotions are running high.
• live more ‘in the moment’, free from worries and stresses.
• feel a sense of peace, even when life is hectic.
• discover that ten minutes a day – of the right techniques – is enough to have a massive impact on your life.
• finally create a meditation and mindfulness habit that works for you, no matter how busy you are.

How does it do this?

Inspiration can give you the idea.
Motivation can get you started.
But it is habit and routine that create the change.

It guides you, step by step, through the practical aspects of how to meditate and be mindful – as you would expect. 😉

BUT it also acknowledges that we need help to create new habits.

The 28 Day Meditation Challenge combines ancient meditation and mindfulness techniques with an inspired blend of modern psychology (NLP), to help you with the ‘how to’ of creating your new habit.

It tackles the reasons why most of us have failed to create new habits in the past, no matter how much we wanted to do them and how strong our willpower was. It shows you how to:

deal with your meditation excuses, calmly and effectively.

avoid the most common myths and mistakes that prevent people from being able to benefit from meditation.

overcome the fears, blocks & limiting beliefs that may have stopped you from making changes in the past.

discover how to find more time in your day.

learn how to keep yourself motivated, even when you’re not in the mood.

learn how to easily handle common meditation challenges, that could normally de-rail you.

weave practical relaxation strategies into your day-to-day life.

find simple ways of making meditation practice – and its enormous benefits – an integral part of your life.

 

I love inspiring people to make shifts in their life.
And I get a real kick out of helping people to make changes that they haven’t been able to before.
And I love teaching meditation – and NLP. I used to find it frustrating, how few people I had time to reach with face-to-face workshops, so being able to adapt this course for online students has been an amazing experience.
The 28 Day Meditation Challenge was a joy to create. And I get really excited when students have breakthroughs, from using these techniques.
I’d love to have you join us.
Namaste, Clare Josa
Meditation Teacher, NLP Trainer, Author

All you need to do is…

Decide which charity to raise money for and either go grab your mates to sponsor you – or commit to making a donation at the end of the 28 days.

Then:

• Read each day’s message – they’re designed to contain what you most need for that step, whilst being quick to read and absorb.
• Apply the bits of the message that resonate for you – some of the techniques are simple and quick to apply, others will be a longer-term project. You will instinctively know, as you read the messages, which will make the most difference for you.
• Do each day’s 10 minute guided meditation – Audio MP3s are provided, with a new one each week. A CD version is also available.
• Join in on the members-only peer support forum

Make the most of the daily discussions.

Get answers to your questions – and support others in their journey.

Share your experiences – brilliant for moral support 🙂

The forum is moderated by meditation teachers, to help make sure you get the answers you need.

Get started today:

To get started with the daily ‘how to’ and motivational messages, the weekly guided meditation audio MP3s, the videos, the extra resources and the members-only online peer support forum, register today.
The 28 Day Meditation Challenge course usually costs only £1 per day – a total of £28. This is already great value.

As a special thank you and incentive for those of you who want to make the most of the month to also raise money for your favourite charity, enter the word CHARITY into the ‘coupon’ box below to get a whopping 80% discount, making the price for a month of daily emails, 4 guided meditation MP3s and exclusive membership of the peer support forum only £5!

If you’re raising funds for the Duncan Harrap stroke rehab fund, please click here first 🙂