100 Days of Mindfulness: Heart: A Daily Mindfulness Journal of Heart, Meaning, And Compassion.

By Tracey Moore Lukkarila

What's possible for you when you open your heart?

Mindfulness is the practice of living in the moment with focused attention. It's a life-changing practice that teaches us to set aside our random, unhelpful thoughts to focus on the here and now. We learn to get out of heads and engage more fully in life. "Heartfulness" is being mindful of our heart in the present moment using this focused attention to see, hear, touch, and engage with the world around us through our heart. We learn to connect with who we are and who we really want to be. Author Tracey Moore integrates the heart in this follow-up to her first journal "100 Days of Mindfulness: Presence." In this "Heart" journal, Tracey shares mindfulness techniques focused on tuning into your heart physically, emotionally, and spiritually.

Embark on a journey of your heart.

Tracey's journal is easy-to-do and doesn't require extensive writing. You aren't faced with lots of blank space to fill or asked intimidating questions. This journal is simple and straightforward. In fact, you'll complete just one short page a day. The intention is to hold yourself accountable to doing the work, not writing a novel about it. Each day, you'll list what you're grateful for and acknowledge yourself for big and small successes. This establishes a practice of gratitude. You'll also do a simple "heartfulness" exercise each day, then reflect on it through writing.

See what happens when you integrate your heart in your life! See what possibilities open up to you. This could be big!

• Language: English
• Publisher: BookBaby
• Release date: Aug 12, 2019
• ISBN: 9781543978636

Book preview

We don’t have to go anywhere to obtain the truth. We only need to be still and things will reveal themselves in the clear water of our heart.

. —Thich Nhat Hanh, Moments of Mindfulness

Contents

Copyright

Preface

Acknowledgements

Introduction

Days 1-4: Reframing, Gratitude and Successes

Journal Format for the Rest of Your Journey

Days 5-8: Heart Pulse

Days 9-11: Silent Meal

Days 12-16: Heart Fix

Days 17-21: Thought Watching Meditation

Days 22-25: Water Gratitude

Days 26-30: Heart-Based Living

30 days complete!

Days 31-34: Silent Listening

Days 35-38: Open Heart

Days 39-42: Mindful Listening Walk

Days 43-46: Generous Listening Part 1

Days 47-51: Breathing Heart

Days 52-54: Heart Hugs

Days 55-57: Heart in Words

Days 58-60: Nature in Detail

60 days complete!

Days 61-65: Walking Meditation

Days 66-71: Generous Listening Part 2

Days 72-77: Mindful Bathing

Days 78-82: Un-busy Bee

Days 83-87: Mindful Marbles

Days 88-92: Breathing Meditation

Days 93-97: Heart Sight

Days 98-100: Heart Cycle

Appendix

Growing Your Mindfulness Practice

More Gratitude Ideas

More Successes

More about I Language

More about Value-Based Living

About the Author

Credits

Copyright

Copyright ©2019 Tracey Moore Lukkarila

All rights reserved. No part of this book may be reproduced in any form without written permission from the author.

eBook ISBN 978-1-54397-863-6

Preface

In 2014, I broke mentally and spiritually. It was a horrific time for me. My depression was so severe I wasn’t sure I could make it back. Through hard work and lots of journaling, I did indeed find my way back.

My journey has been one of self-exploration. Mindfulness has been my #1 tool for staying sane. Through mindfulness, I have learned to manage my thoughts and emotions, and stay focused on what’s important in life.

Journaling has been important to my recovery and growth, keeping me accountable to the work of maintaining sanity. Over the years, I bought dozens of journals but none fit what I needed. I wanted something simple that kept me focused on mindfulness, so I developed my own. In 2016, I published 100 Days of Mindfulness: Presence journal based on my personal journey. Presence reflected my mindfulness practice at that time; focused on getting present through awareness of sensation, breath, and thought.

I didn’t know what the next theme would be, or if I’d publish another journal. But in the past year, I’ve become curious about mindfulness of my heart and began creating exercises focused on tuning into my heart physically, emotionally,