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Zen In Ten
WELCOME
Welcome To Zen In Ten! (1:34)
Pre-Course Health Checklist: Please Read Before Continuing
DAY 1
LESSON 1: How To Sit (4:18)
PRACTICE 1: Awareness Of The Breath
TOOLSHEET 1: Progress Tracker
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DAY 2
LESSON 2: Introducing The Body (3:44)
PRACTICE 2: Outer Body Scan
TOOL SHEET 2: Bedtime Body Scan
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DAY 3
LESSON 3: The Triangle Of Awareness (4:17)
PRACTICE 3: Inner Body Scan
TOOL SHEET 3: Mindfulness Through The Day
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DAY 4
LESSON 4: How To Navigate Thoughts (6:09)
PRACTICE 4: Awareness Of Thoughts
TOOL SHEET 4: How To Overcome Negative Thinking
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DAY 5
LESSON 5: Practicing With Emotions (4:37)
PRACTICE 5: Emotional Awareness
TOOL SHEET 5: How To Work With Difficult Emotions
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DAY 6
LESSON 6: Preparing For Silence (4:29)
PRACTICE 6: Silent Practice - 5 Minutes
TOOL SHEET 6: Mindfulness Cues
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DAY 7
LESSON 7: How To Let Go (3:29)
PRACTICE 7: Letting Go
TOOL SHEET 7: Zen In Ten Recap
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DAY 8
LESSON 8: How To Slow Down (3:07)
PRACTICE 8: Slowing Down
TOOL SHEET 8: Overcoming Impatience In Meditation
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DAY 9
LESSON 9: Exploring Acceptance (4:16)
PRACTICE 9: Practicing Acceptance
TOOLSHEET 9 - Weekly Meditation Planner
TOOLSHEET 9 - 1 Page Version - Weekly Meditation Planner
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DAY 10
LESSON 10: Meditate Anytime Anywhere (3:52)
PRACTICE 10: Silent Practice - 10 Minutes
TOOL SHEET 10: BOIHS Silent Practice
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COURSE COMPLETION
Closing Party! (1:02)
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TOOL SHEET 3: Mindfulness Through The Day
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