Set the trajectory: Start each week of the course by first listening to the guided meditation for that week. Next, dig into the lesson below.

Week 1: Intention Setting Meditation - 25 minsJess Holliday
00:00 / 25:52

Lessons/Week 1

WEEK 1: Nourish and Notice

This week is all about nourishing your body and raising your awareness. Training your consciousness by being present to your goals, your food, your mind, your body and your behaviours. 

Make sure you have completed your HEALTH QUESTIONNAIRE at the start of your journey.

 

It's important to track and review your personal development. We'll ask you to take the questionnaire again at the end of the 3 weeks, so you can have an objective way to track your progress.

  

 

Skip to 

 

What to expect: 01:14
How to get the most out of this course: 03:50
Enhancements and the buffer zone: 06:05
Empty Breath Hold Test: 08:14
The two most important things. to add to your diet: 12:46
Intentions and goal setting: 15:38
Dedication: 21:00
Journalling tips: 22:07
Couch to 5K meditation: 23:03
Set yourself up for success: 27:09
The 6 Human Hungers: 27:55
Releasing the diet mentality: 35:33
Week 1 Enhancements: 37:22
Fruit: 37:39
Vegetables: 42:00
Green Energiser: 43:30
Processed Foods: 44:58
Buddies! 47:10
Takeaways: 49:18

Q&A: 52:34

The Four Dimensions Of Your Life:

 
* Health & Wellness
* Love & Relationships
* Career & Wealth
* Creative Expression

The 6 Human Hungers:

#1 - Thirst
#2 - Nutritional Hunger
#3 - Empty Stomach Hunger
#4 - Emotional Hunger
#5 - Low blood sugar
#6 - Variety/Boredom

Your Instructor

 

 

 

Jess Holliday is the founder of Be Here Well, a wellness movement that supports you in making your world a better place, starting from within. 

Jess is a meditation, yoga, breath-work, stress management and Eastern philosophy nerd. She has studied Eastern and Western approaches to the mind and understands the therapeutic application of Eastern Philosophy and meditation.

Jess offers personal life coaching as Head Coach at Be Here Well. 

Health Disclaimer: Jess Holliday is not trained to treat, diagnose or cure any illness or disease.

jess bhw.jpg

Jess Holliday,

BSc

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Download WEEK 1 Guidelines

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Download and make a copy of the measurements form

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Complete your BEFORE Health Questionnaire

Week 1: Triangle Breath, 5x5x5Jess Holliday
00:00 / 03:57
Week 1: 5-Minute Breath Awareness Meditation Jess Holliday
00:00 / 07:02
Week 1: Intention Setting Meditation - 25 minsJess Holliday
00:00 / 25:52

Summary of Tasks & Enhancements: Week 1

   HOW YOU FUNCTION

  • Drink 6-8 glasses of water per day

  • Increase the amount of vegetables with each meal

  • Eat 2-3 pieces of fruit on an empty stomach

  • Drink the green energiser mild smoothie

  • Avoid processed food, additives, preservatives, colouring

   HOW YOU FEEL

  • Start triangle breathing 5x5x5

  • Use the guided audios to meditate for at least 5 minutes a day

  • Journal for 5 minutes

  • Meditate and journal on your intentions

   HOW YOU LIVE

  • Complete the before health questionnaire

  • Take your before photos and measurements

  • Set your alarm 15 minutes earlier

  • Download the weekly guidelines and print out your practice diary

  • Use the buffer zone!

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Great Job! Keep Going!

Next Lesson: Lighten Up, Let Go