Like most people, I began learning meditation during a challenging period in my life. I was utterly overwhelmed with running a business, being a single parent and selling my home. I was taking pain killers for chronic back pain and drinking myself to sleep most nights. I knew I needed something to not just help reduce the feelings of anxiety and overwhelm but to also prevent me from getting to that state in the first place. I had a friend who struggled with bipolar and alcoholism who meditated and encouraged me to try it. But when I tried to meditate, I couldn't sit still for more than 5 minutes or count to 10 breaths! I struggled to learn through an app or on my own, so I began researching teachers and studying mindfulness and meditation. I went on to complete training and qualifications in Mindfulness Meditation Teacher Training, Guiding & Teaching Meditation, Mindfulness for Wellbeing & Peak Performance, and Corporate Mindfulness. Realising how beneficial these tools would be for kids, I also completed Connected Kids, Meditation Capsules, Inspired Kids Yoga, Calm Kids Coaching, and Youth Psychology and Counselling. I have been teaching mindfulness and meditation to adults, teens and kids since 207 after establishing Meditation Sunshine Coast. During that time, I moved home again, shut down my party business, opened and closed a meditation studio, managed events for high-profile speakers (including the Obamas), and lost that events job due to Covid. I may not have done all these things with complete grace, but I credit my ability to transition through all of it without falling apart or contemplating drowning in a bottle, to my meditation practice. It has not only made me feel calmer, more peaceful, and resilient, but it has also increased my clarity, creativity, productivity, and focus. It’s also given me the patience and compassion needed to look after two teens, a grandmother with dementia, two dogs and two cats! I enjoy bringing the practical applications of mindfulness and meditation to the home and the workplace, by educating others, and demonstrating the profound mental, emotional and physical benefits it can have in your day-to-day life. As well as offering workshops, retreats, programs, and online courses, I facilitate mindfulness meditation programs for Mindfulness Works Australia and run community classes as part of the council's Healthy Sunshine Coast Program. I am a member of the Australian Meditation Association and mindful.org and a Veriditas trained and certificated labyrinth facilitator. In 2021 I wrote my first book - Cultivating a Calm Mind available in audiobook, print, pdf, ebook and kindle format. In 2022 I launched Mindful Soul Adventures where I get to combine my event management skills with my passion for meditation and travel. You can listen to, watch or follow me on: Facebook - www.facebook.com/meditationsunshinecoast Instagram - www.instagram.com/meditationsunshinecoast Linked in www.linkedin.com/company/meditationsunshinecoast YouTube - www.youtube.com/@meditationsunshinecoast Insight timer app - https://insighttimer.com/michelleeckles

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 30 – COLOUR BREATH MEDITATION              Your challenge for today is to listen to this 5 minute Colour Breath Meditation which is a gentle but effective way to release any emotional energy that may be trapped in your body.   Host: Michelle Eckles Download 30 Day Challenge PDF: ⁠https://www.cultivatingacalmmind.com/Subscription-30Day-Mindfulness-Challenge

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 29 – TELL THAT THOUGHT TO F OFF              Your challenge for today is to tell a persistent or annoying thought or your inner critic to go away or f off.  As many times as you need to. 😊 Host: Michelle Eckles Download 30 Day Challenge PDF: ⁠https://www.cultivatingacalmmind.com/Subscription-30Day-Mindfulness-Challenge⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 28 – HEALING LIGHT MEDITATION             Your challenge for today is to listen to this 15 minute healing light meditation. Using visualising can be a powerful tool in releasing pain in the body or deeply relaxing your mind and body in preparation for a quality night sleep.      Host: Michelle Eckles Download 30 Day Challenge PDF: ⁠https://www.cultivatingacalmmind.com/Subscription-30Day-Mindfulness-Challenge⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 27 – BOX BREATHING             Your challenge for today is to practise Box Breathing or Square Breathing as it’s also called. This is a short simple breathing meditation used in the military and corporate world as it is very effective for enhancing focus and concentration. All you need to do is: Breathe in for a count of four Hold your breath for a count of four Breathe out for a count of four Hold your breath for a count of four Repeat for around a minute or 10 breaths. If you would like a visual guide you can download this Box Breathing Animation from destressmonday.org.   Host: Michelle Eckles Download 30 Day Challenge PDF: ⁠https://www.cultivatingacalmmind.com/Subscription-30Day-Mindfulness-Challenge⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 26 – SENSORY AWARENESS             Your challenge for today is to do this short Sensory Awareness exercise. Tuning into your senses is a simple yet effective way to: * Boost mindfulness by bringing you into the present moment * Manage stressful situations by getting you out of freeze mode * Improve focus and concentration   Sit with your eyes closed and name: 5 things you can see 4 things you can feel/touch 3 things you can hear 2 things you can smell 1 thing you can taste Host: Michelle Eckles Download 30 Day Challenge PDF: ⁠https://www.cultivatingacalmmind.com/Subscription-30Day-Mindfulness-Challenge⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 25 – MINIMISE WORKPLACE INTERRUPTIONS             Your challenge for today is to minimise distractions and interruptions at work. Avoid eating at your desk Turn off your email notifications Unsubscribe from spammy emails (not mine lol) Put your phone on silent when you are trying to finish a task Don’t take your phone to meetings For more workplace tips check out my video Tips for Practising Mindfulness in the Workplace on my YouTube channel.   Host: Michelle Eckles Download 30 Day Challenge PDF: ⁠https://www.cultivatingacalmmind.com/Subscription-30Day-Mindfulness-Challenge⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 24 – ALLOW AN EMOTION            Your challenge for today is to simply allow an emotion. So often we either try to avoid feeling emotions or try to ignore them. But it’s already there! And emotions are just energy in the body that need to be released. Step 1 – recognise you are feeling an emotion and what it is. Step 2 – notice where you are feeling it in your body. Step 3 – say out loud what it is and where, e.g. I am feeling sad right now and I can feel it as a heaviness in my chest. Step 4 – simply allow yourself to feel that emotion for 60-90 seconds without trying to fix it or analyse or beat yourself up about it.   Did you notice a difference after the 90 seconds?   Host: Michelle Eckles Download 30 Day Challenge PDF: ⁠https://www.cultivatingacalmmind.com/Subscription-30Day-Mindfulness-Challenge⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 23 – WRITE IT DOWN            Your challenge for today is to get those distracting thoughts out of your head and on to paper. Some options: Write a to-do list – so you can stop worrying about all the things you need to do and trying to remember them all Write a letter – if there’s something you wish you had said to someone write an email or letter (but don’t send it if it’s not going to bring you peace) Free write – journal about all those distracting thoughts, ideas, dreams so you can get back to what you are doing. How does it feel to clear some of that mind clutter?   Host: Michelle Eckles Download 30 Day Challenge PDF: ⁠https://www.cultivatingacalmmind.com/Subscription-30Day-Mindfulness-Challenge⁠

Cultivating a Calm Mind 30 Day Mindfulness Challenge DAY 22 – WALKING MEDITATION            Your challenge for today is to do a walking meditation. You can listen to a guided walking meditation if you need some guidance but all you need to do is: Choose a spot where you won’t be interrupted or feel silly   As you breathe in move one leg As you breathe out move the other leg Continue at this pace for 10 steps or five minutes if you have the space Notice what you feel, see and hear.   Host: Michelle Eckles Download 30 Day Challenge PDF: ⁠https://www.cultivatingacalmmind.com/Subscription-30Day-Mindfulness-Challenge⁠