Looking forward to starting this new 7 day challenge with you! The switch off series.
Day 1 Launches Jan 1st.

As always do let me know if you have any questions, feel free to connect with me on the Freeco Instagram - The_Freeco_Podcast
or email me at [email protected]

If you want to help out the show you can rate and leave a review on apple podcasts, follow on Spotify, support on Patreon, like and comment on YouTube, and check out the shows sponsors:

Human Food - the tasty, dense, organic superfood bar that covers all your nutritional bases - https://humanfood.bio

PureSportCBD - the one stop shop for all your CBD needs - https://puresportcbd.com

Cheers,
Will

CONGRATS! You made it, unbelievable effort.

If you want to cement in these techniques we've been learning and practicing, please head back to day 1, you always learn more the second time round!

I hope you enjoyed this series, you leant something new about mindfulness or mindset, and you took something away that puts you in a more calm, focused, productive, happy and healthy place.

If you want to learn what's next, listen to this outro :)

As ever feel free to send this challenge to friends, colleges or family members to try this challenge. Or challenge someone to do it with you, you never know who could really use this podcast but just needs a little push from someone who cares.
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If you want to help out follow @The_Freeco_Podcast on instagram for more updates. And if you want to really help boost getting this into more peoples ears then please rate and review the show on apple podcasts (5 stars obvs haha) or follow on Spotify, it only takes a sec and REALLY HELPS!

Thanks so much.

Any questions, feedback, general excitement about the challenge, or you just want to connect, feel free to contact Will at [email protected].

Much love,

Will

The final practice! Amazing work for making it this far. Today we will do our longest sets of Focused attention - 3 x 90 seconds = 270 total mindful seconds.

Don't forget to hit play on the series Outro next!

Cheers,
Will

Day 6 - So close! Today we talk about recognising and defeating your self saboteur.

Then 3 more sets of focused attention, 60 secs each = 180 secs today.

Stay strong and ill catch you tomorrow, for our final session.

Cheers,
Will

Day 5 we talk about how we can apply what we are learning here, and react to thoughts in a healthier way.

Then we continue with 4 more sets of focused attention - 40 secs each. Thats 160 secs total today.

Nice work you are doing great, keep using that patience and perseverance with this exercise, you will improve!

See you tomorrow for Day 6.

Day 4 touches on that gratitude exercise once more, then we dive into 3 more quick sets of focused attention - 45 seconds each. Thats 135 total seconds today.

Halfway through todays session marks the halfway point of this challenge, keep this up and stay strong! :)

Cheers,
Will

Day 3 sees the introduction to another hugely beneficial scientifically proven mental tool that we can use anywhere - Gratitude.

Then we will continue on with 3 more slightly longer sets of focused attention: 60 secs x 3 sets = 180 seconds of mindfulness today.

For the science on gratitude please defer to this video - https://www.youtube.com/watch?v=WPPPFqsECz0 . It's amazingly well done.

Throughout this series id like you to continue being patient with yourself. Understanding that this process of learning these skills takes practice but is massively worthwhile. Stay strong and keep going.

Cheers,
Will

Day 2 we will continue on with some slightly longer sets of focused attention. 3 x 45 seconds = 135 seconds of focused attention.

We also talk about another useful skill and mindset that we can implement not just to help us complete this series, but spread out to everything we choose to focus on in life.

Hope you enjoy.
Cheers,

Will

Welcome to day 1 of the challenge.

Today will be our first introduction to focused attention, the main theme that runs through most meditations. Today we will try 3 short sets and see how we do.

No matter how bad or well you think you did, come back tomorrow for day 2 where we will build upon todays session.

Cheers,
Will