7 Day Total Mind and Soul Cleanse

1. Total Mind & Total Mind & In Just 3 Minutes Per Day! Soul Cleanse Soul Cleanse Stephanie Crimes

2. Total Mind & Soul Cleanse Table Of Contents Disclaimer 3 Welcome to the Total Mind & Soul Cleanse! 4 Day 1 – Gratitude 6 Daily Thought 6 Daily Task 7 Quick Declutter! 7 Reflection Exercises 8 Day 2 – Connecting to our world 9 Daily Thought 9 Daily Task 10 Quick Declutter! 10 Reflection Exercises 11 Day 3 – Meaning & Purpose 12 Daily Thought 13 Daily Task 13 Quick Declutter! 13 Reflection Exercise 13 Day 4 - Letting Go 14 Daily Thought 14 Daily Task 15 Quick Declutter! 15 Reflection Exercises 15 Day 5 - Looking After Your Body 16 Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 2

3. Total Mind & Soul Cleanse Daily Thought 16 Daily Task 16 Quick Declutter! 17 Reflection Exercises 17 Day 6 – Altruism 18 Daily Thought 18 Daily Task 18 Quick Declutter! 19 Reflection Exercises 19 Day 7 - Engage Your Brain 20 Daily Thought 21 Daily Task 21 Quick Declutter! 21 Reflection Tasks 21 Conclusion 22 What Next? 22 7 Minute Mindfulness 7 Minute Mindfulness 23 23 Disclaimer IMPORTANT: The information in this ebook is for general guidance only and is not intended to be a substitute for professional medical advice, emergency treatment or formal first- aid training. Don't use this information to diagnose or develop a treatment plan for a health problem or disease without consulting a qualified health care provider. If you're in a life-threatening or emergency medical situation, seek medical assistance immediately. Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 3

4. Total Mind & Soul Cleanse Welcome to the Total Mind & Soul Cleanse! I wrote this after feeling overwhelmed with living in a state of chaos. To be honest I was only just keeping my head above water. I was always one step behind and constantly apologising or feeling awful about something I’d done or forgotten to do! I knew I needed to change something! Which is when a good friend introduced me to the 7 Minute Mindfulness. With the 7 Minute Mindfulness, I was able to create a calm space for myself each day and untangle the stress and busy thoughts running through my mind… Essentially I learned that by taking care of myself first, I was able to perform better in all areas of my life. And these positive changes inspired me to write this Mind and Soul Cleanse quick guide Mind and Soul Cleanse quick guide! Here’s how it works… Below you’ll find a 7 day plan to cleanse your mind, soul and home… Each day you have simple 3-10 minute exercises to cleanse and rejuvenate specific areas of your life. These aren’t difficult, but they will reinvigorate you and give you a fresh perspective on life. Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 4

5. Total Mind & Soul Cleanse With this Mind and Soul Cleanse, you will start each day with a short thought to prepare your mind, plus a daily task that you will be able to do as you go through your day. You’ll also get one home-decluttering task. I discovered that having a decluttered house lead to a decluttered mind. These tasks are fast and simple, but they have a powerful decluttering effect on your mind. And for those of you who love to go one step further, I have included some reflection exercises that will magnify your cleanse. Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 5

6. Total Mind & Soul Cleanse Day 1 – Gratitude We live in a world full of stress and negativity, which we know is bad for our health. It’s nearly impossible to exist in our modern world without experiencing some element of stress and negativity so we must combat these forces. Which is where today’s task comes in… Today we are going to focus on gratitude. Why? Because we know that being thankful for what we have makes us feel more positive and better about ourselves. Practicing gratitude gives us perspective and allows us to declutter the tangle of fears, worry, stress, tiredness and other thoughts that negatively impact our lives. When we practice gratitude, we reset our mode of thinking… so positivity becomes the controlling force in our lives. Daily Thought Begin your day by repeating this phrase 3 times in front of a mirror: “Today I am going to focus on what I have, not what I haven’t” Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 6

7. Total Mind & Soul Cleanse Daily Task Now you are going to set yourself an alarm on your phone that goes off at three separate times of the day i.e. 10am, 2pm, 7pm. When your alarm goes off, I want you to write down 3 things you are grateful for. Time 1: Time 2: Time 3: Quick Declutter! Today you are going to declutter your bathroom. Grab a bin liner and spend 3 minutes having a quick tidy up and throw away any old or empty bottles. Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 7

8. Total Mind & Soul Cleanse Reflection Exercises 1. What is the most beautiful thing you’ve seen? 2. What do you love about your family? 3. When was the last time you showed appreciation to your friends and family? 4. How do you show your appreciation to others? 5. When was the last time you treated yourself? Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 8

9. Total Mind & Soul Cleanse Day 2 – Connecting to our world Even though we are surrounded by people we can often feel lonely. Feeling connected boosts our mental and physical health. In fact, research shows that it can increase our immunity and longevity. However, there is a word of warning word of warning: you need to find your connections with people who embody what you are trying to achieve. So if you are searching for a state of peacefulness and happiness then you need to make an effort to connect with others who share those values. Now, feeling connected with the world does not just mean social interactions with people. You can also experience the feeling of connectedness through nature or animals. This form of connectedness helps us cope with stress and allows us to thrive. Daily Thought Begin your day by repeating this phrase 3 times in front of a mirror: “The world is a better place with me in it” Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 9

10. Total Mind & Soul Cleanse Daily Task Your task today is to connect with your world. Make the effort to have a conversation with a friend or a stranger, and shape the conversation to be positive and uplifting in some way. You could simply discuss the beautiful weather, or the color of the trees at this time of year, discuss a book or art, or call an old friend who lifts you up. Be creative and look for the opportunities you have for an uplifting connection. You could also get outside and connect with nature. Notice the plants, trees and landscape around you. I can guarantee you have at least 5 opportunities for uplifting connections if you look for them. Quick Declutter! Time to get out into the garden and spend 5 minutes pulling out weeds or clearing some rubbish. If you don’t have a garden, check on your house plants or sweep the path! Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 10

11. Total Mind & Soul Cleanse Reflection Exercises 1. When do you feel the most connected to your world? Is it when you are with a friend? At a party? Or on a hike? 2. How often are you going to connect with your world? 3. Can you schedule time each day to connect with a person or nature? When? How Often? How? Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 11

12. Total Mind & Soul Cleanse Day 3 – Meaning & Purpose We all have those days where you feel you haven’t achieved anything. Maybe your whole day was spent running errands, or you spent the whole day trying to recover a document lost on your computer... The reason why we all hate these types of days is because they make us feel like we haven’t achieved anything of any worth. It wasn’t meaningful to us. Having a sense of purpose or meaning makes us feel more positive. It makes us enjoy life more and research says it can even help us live longer! When we have a strong sense of meaning, we are more: Productive Intelligent Creative Resilient Energetic The science behind all of this is chemical. When we feel positive our brain floods us with dopamine which makes us feel happier. Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 12

13. Total Mind & Soul Cleanse Daily Thought Begin your day by repeating this phrase 3 times in front of a mirror: “I have a sense of purpose” Daily Task Start your day by writing a To Do List and list them in order of priority. 3-5 main items is perfect. Make sure you tick them off as you complete them! Quick Declutter! Declutter your living room. Throw out any old magazines or newspapers Donate any books that you don’t want to keep anymore Throw out anything broken or unfixable Reflection Exercise 1. What would you like to achieve this year? 2. What do you think gives you a sense of purpose? 3. What would you like to be doing? Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 13

14. Total Mind & Soul Cleanse Day 4 - Letting Go Whether we know it or not we all carry thoughts or issues that make us feel more anger and stress. It might have been the feeling that you are not good enough or that because you received one critical comment you believe that everyone thinks you are bad at your job. When we harbour these negative thoughts about ourselves and the people around us we develop a tough exterior which makes it hard for people to connect. And holding a grudge has been shown to negatively impact your own happiness. Researchers have discovered that the simple act of ‘Letting Go’ is directly correlated to reducing tension, stress and depression. They have also discovered that the act of forgiving is beneficial for our own emotional health. So today we are focus on ‘Letting Go’. So today we are focus on ‘Letting Go’. We are going to practice forgiveness and learn to be vulnerable. Daily Thought Begin your day by repeating this phrase 3 times in front of a mirror: “I acknowledge the negative but I choose to let it go” Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 14

15. Total Mind & Soul Cleanse Daily Task Today you are going to write down every persistent negative thought that comes into your head. At the end of the day I want you to analyse each negative thought and ask yourself: Is it valid? How can I make it positive? Carry around a small notepad or piece of paper and write down any persistent negative thoughts. Quick Declutter! Go through your phone and social media accounts and... remove anybody you wouldn’t want to sit down and have a coffee with. Reflection Exercises 1. If you had to sum up the root cause of the negativity in your life, what would you say it was? 2. Can you change anything in your life to remove the negativity? If not, how are you going to manage the negativity so that you can let it go? Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 15

16. Total Mind & Soul Cleanse Day 5 - Looking After Your Body It is so easy to neglect our physical self when life becomes busy! But (and I know this won’t come as a surprise) anxiety, depression, pessimism, unhappiness and dissatisfaction with your life are all effected by your physical wellbeing. So… what do we mean by looking after our body? It means including some physical activity into your week, eating a healthy well balanced diet and making sure you get enough rest. Daily Thought Begin your day by repeating this phrase 3 times in front of a mirror: “Today I am going to be kind to my body, I will nourish it with good food, I will allow it to rest & I will do what I have to make sure it is well” Daily Task Keep a food diary and record everything you eat today. Did you get enough rest (sleep, relaxing, meditation?) How much exercise did you do today? Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 16

17. Total Mind & Soul Cleanse Quick Declutter! Move to the bedroom today and declutter your room so that it becomes a calm, serene environment for sleep. Remove any old bottles of perfume/aftershave or items of make up you don’t use Put any read books away or any old newspapers in the recycling Wash bed linen **Bonus **Bonus– give your pantry and fridge an overhaul and trash the foods you don’t want to be eating! Reflection Exercises 1. How do you feel about your diet? What would you like to change or improve? 2. How could you improve the quantity or quality of your sleep? 3. What is a realistic exercise goal for you? Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 17

18. Total Mind & Soul Cleanse Day 6 – Altruism Today we are going to practice altruism. The act of doing something for someone else without expecting anything in return. Here’s what we know about altruism – that happiness and altruism go hand in hand. Researchers have discovered that it’s not the amount of money you earn that is important but how you choose to spend it. Helping others releases endorphins which make us feel connected and happy with our life. It is important to remember that altruism isn’t only about giving away money… your time, energy, and love, are all important gifts. Daily Thought Begin your day by repeating this phrase 3 times in front of a mirror: “I am a generous and kind person” Daily Task Choose one of the following tasks to complete today: Donate your time to helping a charity or someone you know who needs help. Complete a random act of kindness. Give money to the next person you see who needs it more than you. Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 18

19. Total Mind & Soul Cleanse Quick Declutter! Clear out your wardrobe and donate any clothes that don’t fit, or you don’t like, to a charity that resells clothing. Reflection Exercises 1. What do I currently do for others (outside of my family)? 2. What else could I do? 3. When am I going to start doing this? Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 19

20. Total Mind & Soul Cleanse Day 7 - Engage Your Brain There are literally hundreds and hundreds of studies that list one of the keys to happiness is learning something new. But it goes much further than that. Learning something new affects us in wide and varied ways. Challenging our brain with new ideas and concepts helps us to stay curious about the world that we live in. Gaining knowledge or a new skill boosts our self confidence and gives us a positive feeling of accomplishment. By learning something new we are widening our view of the world, allowing us to appreciate life more. Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 20

21. Total Mind & Soul Cleanse Daily Thought Begin your day by repeating this phrase 3 times in front of a mirror: “I am going to feed my brain by challenging myself” Daily Task Find one topic you currently know nothing about but really want to know more about. Quick Declutter! Throw out any old magazines, books, paperwork you no longer need. Create a clear space perfect for learning. Reflection Tasks 1. What is something you have always wanted to learn or try? 2. When was the last time you learnt something that really excited you? Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 21

22. Total Mind & Soul Cleanse Conclusion Congratulations! Congratulations! I know how you must feel… more organised, more positive and happier. It’s amazing how small changes can make such dramatic differences to your life! I know that when I started being more mindful and taking action to care for myself, things quickly fell into place and my life started constantly improving. What Next? If you want to feel calmer, more focused, more creative, and more vibrant every single day, then I highly recommend you check out the 7 Minute Mindfulness. Inside you’ll get beautifully crafted 7-minute guided meditation sessions that de- stress and declutter your mind. The beauty of these tracks is that they use effective, science based techniques... and they work, FAST! Use them whenever you’re feeling stressed, or as a fast and easily maintainable daily practice. PLUS PLUS you’ll also get the “Follow Your Breath” mindfulness course, where you’ll get a treasure chest of mindfulness knowledge, research, and practical techniques that you can use to improve all areas of your life. With 7 Minute Mindfulness you’ll be able to quickly release stress,improve your relationships and communication skills, address problems related to stress or injuries, achieve your goals, and create a mind that is constantly improving. Check it out on the next page now... Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 22

23. Total Mind & Soul Cleanse 7 Minute Mindfulness 7 Minute Mindfulness Learn more about how the Learn more about how the 7 Minute Mindfulness method can inject your 7 Minute Mindfulness method can inject your day with calm, creativity and joy... day with calm, creativity and joy... Learn more today Thanks for reading and.... always remember to be Mindful! Stephanie Feel calmer, focused and more ALIVE with 7-Min-Mindfulness. Check it out HERE... Page 23