Join us for Day 21 of our 30-day Mindfulness Challenge, where we explore Mindful Walking. Today, we're not focusing on a guided practice, but rather encouraging you to engage in a mindful working exercise. Choose a location, whether indoors or outdoors, and simply walk, paying close attention to your body and its movements. Notice the sensation of your feet touching the ground, the muscles moving in your legs, and the overall feeling of your body as you work. Gradually bring your awareness to your senses, noticing what you can see, hear, touch, taste, and smell. Allow your thoughts to arise and observe them without judgment. Continue this practice throughout your workday, and reflect on your experience at the end. Let's embrace mindfulness in our daily activities and enhance our connection with ourselves and our surroundings.

MindfulnessChallenge Day 21 - Mindful Walk

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Balancing the Heart Meridian: Cultivate Calm and Connection with Healing Frequencies

Your heart meridian is essential in managing your emotional health and connecting your mind and body. When this meridian is unbalanced, you may feel emotionally drained, anxious, or disconnected. Restoring harmony to your heart meridian using healing frequencies is a gentle way to foster emotional calm and balance.

In traditional healing practices, the heart meridian is known to regulate emotions and inner peace. Supporting this meridian with frequencies can help you achieve emotional clarity and promote a deeper connection with yourself.

Simple Steps to Heart Meridian Balance: 
1️⃣ Practice Deep Breathing: Deep, slow breaths help relax your body and prepare it to receive healing frequencies.
2️⃣ Create a Peaceful Space: Find a quiet place where you can focus on your inner peace and relaxation. 
3️⃣ Use Healing Frequencies: Align your heart meridian by incorporating specific frequencies to support emotional wellness and calm.

How to Support Heart Meridian Balance: 
🔇 Prepare a Quiet, Comfortable Space: Settle into a calm environment, allowing the frequencies to work on your emotional well-being. 
🎧 Choose Your Preferred Mode: Spend 20-30 minutes using healing frequencies to align your heart meridian and connect with inner peace. 
💧 Hydrate Afterward: Drinking water after your session helps maintain a balanced system.

What You May Notice: 
✅ Emotional Calm: A balanced heart meridian can reduce stress and support a peaceful mind. 
✅ Increased Clarity: You may feel more connected and clear-headed as emotional balance improves. 
✅ Overall Wellness: A harmonious heart meridian promotes a sense of wholeness, enhancing both emotional and physical well-being.

Healing Frequency for Heart Meridian - Spooky2 Rife Frequencies

Deep breath
Center yourself
Focus 
On each 
Inhale and exhale

The Art of Letting Go
The Art of Letting Go

Pay close attention 
To your surroundings
Notice the details 
Sounds, sights, sensations

The Art of Letting Go
The Art of Letting Go

Engage all your senses
Smell, see, touch, hear, and taste

The Art of Letting Go
The Art of Letting Go

Release judgments 
About your thoughts 
Let go of labeling things 
As good or bad

The Art of Letting Go
The Art of Letting Go

Turn off 
Notifications 
Set aside devices 
Full attention 
To the moment

The Art of Letting Go
The Art of Letting Go

One task at a time
Avoid multitasking

The Art of Letting Go          
The Art of Letting Go

Embrace gratitude
Acknowledge things around you 
Practice gratitude
 
The Art of Letting Go
The Art of Letting Go

Release past 
And future concerns
Remind yourself 
That the past 
Is gone 
And the future 
Is yet to come

The Art of Letting Go
The Art of Letting Go

Bring awareness 
To your movements
Mindful movements ground you

The Art of Letting Go
The Art of Letting Go

The Art of Letting Go

Bring awareness 
To your movements
Mindful movements ground you

The Art of Letting Go
The Art of Letting Go

The Art Of Letting Go

Join us for Day 28 of the Mindfulness 30-Day Challenge, led by Lele. Today's practice focuses on the beginnings and ends of our breath, encouraging us to capture the moment when each breath starts and ends. This exercise helps us to be more present and attentive to our experiences.

MindfulnessChallenge Day 28 - The beginnings and the ends

The Art of Letting Go

Experience the transformative power of scientifically-designed theta meditation audio, carefully crafted to unlock your creative potential and enhance your innovative thinking. This unique combination of Theta waves (4Hz), ambient sounds, and mindfulness techniques works in harmony with your brain's natural frequencies to promote deep relaxation, heightened creativity, and enhanced problem-solving abilities.

Scientific Background

Theta waves (4Hz) are brain frequencies associated with deep relaxation, enhanced creativity, and meditative states. Research has shown that increasing Theta wave activity can help:

- Enhance creative problem-solving abilities and innovative thinking
- Access deeper states of meditation and mindfulness
- Improve memory formation and learning capabilities
- Reduce mental fatigue and increase mental clarity

Combined Benefits

This meditation incorporates three powerful elements:

- **Theta Wave Technology:** Precisely calibrated 4Hz frequencies guide your brain into optimal creative and meditative states
- **Ambient Sounds:** Soothing background tones enhance focus and concentration
- **Mindfulness Techniques:** Carefully designed practices help maintain awareness while accessing deeper states of consciousness

Perfect For

- Artists, writers, and creative professionals seeking inspiration
- Individuals looking to enhance their problem-solving abilities
- Those practicing meditation or mindfulness techniques
- People seeking to improve their learning and memory capabilities

Regular use of this theta meditation can lead to enhanced creativity, improved mental clarity, deeper meditation experiences, and increased overall cognitive performance. For optimal results, listen with headphones in a quiet, comfortable setting during creative work or meditation practice.

ASMR Sleep Affirmations with RAW binaural beats | Theta Waves (4Hz) | Creativity & Focus

In this powerful episode of Inside Personal Growth, host Greg Voisen interviews visionary author and spiritual teacher Jan Phillips about her latest book, Stop Seeking, Start Finding: A Book of Hours for Spiritual Evolutionaries. Jan opens up about her transformative life journey—from being a Catholic nun to a global peace pilgrim—and shares how true spiritual awakening comes not from external seeking, but from remembering and reconnecting with what’s already within us.

They explore themes like spiritual creativity, building a personal faith outside institutional religion, and how to stay present in a noisy world. Whether you're on a spiritual path or just beginning to question old beliefs, this conversation offers deep insights and a gentle call to presence.

Learn more about Jan Phillips: https://janphillips.com

Topic Discussed:

-Jan Phillips’ book: Stop Seeking, Start Finding
-The difference between religion and faith
-The power of presence and creating sacred daily rituals
-Letting go of outdated beliefs and embracing spiritual independence
-How art, poetry, and silence guide us to inner truth

Learn more about your Inside Personal Growth host, Greg Voisen:
➥ https://gregvoisen.com
➡️Instagram:  https://www.instagram.com/insidepersonalgrowth/  
➡️Facebook:   https://www.facebook.com/InsidePersonalGrowth/
➡️LinkedIn:     https://www.linkedin.com/in/gregvoisen/ 
➡️Twitter/ X:  https://twitter.com/lvoisen/

Podcast 1209: Stop Seeking, Start Finding by Jan Phillips – A Guide to Spiritual Awakening and Presence

Welcome to today’s episode of the Do Good Podcast, where we’ll be exploring the healing power of Qi Gong with teacher Lou Walker. She'll share insights into this ancient practice that connects body, mind, and spirit. Whether new to Qi Gong or looking to deepen your practice, this episode will guide you toward greater balance and vitality.

If you enjoyed this episode then please share this with a friend & subscribe for future episodes, and be sure to check out the show notes on our website: https://www.dogoodpodcast.co.uk/

Lou Walker: https://www.instagram.com/lou_walker_



Ep 86: Lou Walker on the incredible benefits of Qi Gong

In this special live-recorded episode of The Mindfulness Podcast, we explore how mindfulness transforms our work lives. Hosted by Lele, Nieta, and Manjari, this episode features heartfelt stories and reflections from IBMers around the world. 
From emotional regulation and better planning to grounding techniques and energy management, our community shares how mindfulness helps them work smarter, stay balanced, and connect more deeply with themselves and others. 
Whether you're new to mindfulness or a seasoned practitioner, this episode offers relatable insights and practical takeaways to bring more presence into your workday.

#84 Mindfulness at work - Exploring the benefits of the mindfulness practice

In this episode of The Mindfulness Podcast, Lele Terenzani sits down with Nieta De Young to explore her transformative journey into Zen practice. From her recent four-day retreat and the ancient Jukai ceremony to the deep connections between Zen and mindfulness, Nieta shares insights on stillness, presence, and why these practices matter in our fast-paced, distracted world. Discover the beauty of Zazen, the paradox of “no goals,” and even a simple walking meditation you can try today.

#86 Zen, Mindfulness, and the Art of Stillness – A Conversation with Nieta De Young

Welcome to Day 5 of our October Mindfulness Challenge! Today’s practice is a classic grounding technique known as 5-4-3-2-1, designed to anchor you in the present moment using your senses.
Through this guided exercise, you’ll explore:

5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste

This sensory-based practice is a powerful way to reconnect with your surroundings, calm your mind, and cultivate awareness — anytime, anywhere.
🧘‍♀️ What you’ll experience today:

A full-body sensory check-in
A simple tool to reduce stress and increase presence
A reminder that mindfulness is always available, no matter the day or setting

Enjoy!

October Challenge 25 - Day 5 – Anchored in the Present: A 5-4-3-2-1 Mindfulness Practice

Welcome to Day 9 of the 2025 October Mindfulness Challenge! 
Today’s short and refreshing practice, led by Nieta, is all about making a clean transition — from one moment to the next, from one task to another, or simply from wherever you are now into what comes next.
Through a few intentional breaths and a gentle reset of your awareness, this practice helps you:

Let go of past distractions
Pause before the next thing
Step into the present with clarity and calm

Perfect for any time of day — whether you're starting your morning, shifting between meetings, or winding down. Take a few minutes to reset and begin again.

October Challenge 25 - Day 9 – A Fresh Start: Breathing into the Next Moment

Welcome to Day 11 of our Mindfulness Challenge. 

Today’s practice is a gentle visualization exercise that invites you to revisit a place that brings you peace, safety, or inspiration. It could be a cozy room, a quiet forest, or a sunlit beach—anywhere that feels like a sanctuary.

Through guided imagery, you’ll explore this space with all your senses: noticing colors, textures, sounds, and emotions. This practice helps cultivate calm, presence, and emotional resilience—especially valuable during busy or stressful times.

Let this inner journey be a reminder that peace is always accessible, even in the midst of a hectic day.

October Challenge 25 - Day 11 – Your Inner Sanctuary: A Guided Visualization

Welcome to Day 14 of our October mindfulness journey. Today’s practice is a gentle thought observation exercise that invites you to imagine your mind as an aquarium—full of colorful thoughts, emotions, and distractions swimming by.

Rather than getting caught up in each thought, this practice helps you take a step back and simply observe. Like watching fish through glass, you’ll learn to notice your thoughts without judgment, allowing them to come and go while staying grounded in your breath and body.

This is a powerful way to cultivate presence, especially as we head into the final stretch of our challenge.

October Challenge 25 - Day 14 – Watching the Mind: A Thought Observation Practice

Welcome to Day 19 of our October mindfulness journey. Today, Pat invites us to take a mindful pause outdoors—or simply by a window.

This short practice encourages you to open your senses to the world around you. Whether it’s the breeze, the colors of the sky, the sound of birds, or even the stillness of the air, allow yourself to experience it with a sense of wonder and openness.

Let nature be your meditation space today.

October Challenge 25 - Day 19 – A Mindful Pause for the Outdoors

Welcome to Day 20! With just two more days to go, you’re almost at the end of our 22-day mindfulness journey. If you’ve been practicing regularly, you’ve built something truly meaningfula habit of presence, reflection, and care.

Today’s practice is a short and simple mindful journaling exercise with Pat. 
You’re invited to write three sentences about how you feel right now. Approach this with intention and curiosity. Let the words flow without judgment, and notice what arises in your body and mind as you write.

Thank you for being here, for showing up, and for practicing together.

October Challenge 25 - Day 20 – Writing the Moment: A Mindful Journaling Practice

Welcome to Day 21 of our October mindfulness journey. Today, Nieta guides us through a powerful practice of observing emotions noticing what arises in the mind and body without judgment or labeling.

This exercise is best practiced in real-time, when a strong emotion surfaces. Whether joy, frustration, sadness, or excitement, the invitation is to simply observe and allow, rather than react. This builds equanimity the ability to remain steady and present, no matter what arises.

With just one day left, you’re almost at the finish line! Thank you for being here, for showing up, and for practicing together.

October Challenge 25 - Day 21 – Observing Emotions: Cultivating Equanimity

Congratulations! You’ve reached Day 22 of the October Mindfulness Challenge. Today’s practice, led by Lele and Nieta, is a joyful and reflective way to close the journey: mindful listening to music.

Choose a favorite song, any genre, any artist, and give it your full attention. Notice the rhythm, the melody, the emotions it evokes, and even the memories it brings. Try to hear something new, even in a song you’ve played a thousand times. Let music be your anchor to the present moment.

Thank you for being part of this challenge. Whether you joined for a few days or all 22, your presence made this journey meaningful. 

Keep practicing, keep exploring, and let mindfulness continue to be part of your everyday life.

October Challenge 25 - Day 22 – Mindful Listening: Ending with Music and Presence

Thank you for sticking with me and listening to my songs every day. I notice the ones who show up, the ones who keep coming back, the ones who let my music into their life. I hope these songs have given you as much strength and peace as they’ve given me. I write them to lift the soul and the spirit, because in these times we need every bit of light we can get.

The only thing I can tell you is this. Never give up on yourself. If you want something, you have to work for it, and sometimes you have to work hard as shit to get anywhere. But I believe in you. I believe you will reach that first goal on your journey in this life. And when you do, don’t stop. Keep going. There is always another level waiting for you.

In the meantime, I have a whole universe of musical projects you can explore. If any of them speak to you, let me know. Welcome to the way my mind works.

Welcome to my world.

Cheers!
MDRJR

Inside Personal Growth provides listeners with over 1000 high quality interviews featuring leading authors in the field of personal development. This online podcast program is curated with content from international experts in the art of transformation. It is our mission here to tune listeners into an audio experience that will entertain and educate to help improve every facet of their lives. 

Since 2007, Inside Personal Growth has connected people with the wisdom and resources they need to work through challenges and strengthen their internal compass on the pursuit toward wellness and mastery. Our archive features over 800+ podcasts. Each show offers insight into the minds of writers behind leading book titles. 

Visit the website to browse our archive. We hope you enjoy this important, public resource. 

Are you an author, speaker or publisher in the field of personal growth? Contact us to learn more about how to get interviewed, advertise on our site and become an affiliate member. Find more information on our website: www.insidepersonalgrowth.com

The Do Good Podcast, hosted by Rob Watson, shares people's inspiring and uplifting stories from around the world. 

There's so much good happening right now on the planet, which isn't getting nearly enough attention it deserves – I hope by sharing these people's stories it'll inspire listeners to go out there and show more of what they are made of and do their own bit of good in the world.

We are very happy to announce that we found a better way to create the audio frequencies, so we deleted the old ones, and are gradually uploading the new ones very soon. Also the frequencies broadcast on the internet are compressed and lose their therapeutic value. The new ones we are going to upload are pure.

New tracks tagged #mindfulnesspractice