7 Day Total Mind and Soul Cleanse

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

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
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
Day 5 - Looking After Your Body 16
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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.
Daily Thought 16
Daily Task 16
Quick Declutter! 17
Day 6 – Altruism 18
Daily Thought 18
Daily Task 18
Quick Declutter! 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 23
Page 3

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!
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.
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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.
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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”
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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.
Page 7

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?
Page 8

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: 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
“The world is a better place with me in it”
Page 9

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!
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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?
Page 11

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.
Page 12

Daily Thought
“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?
Page 13

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’.
We are going to practice forgiveness and learn to be vulnerable.
Daily Thought
“I acknowledge the negative but I choose to let it go”
Page 14

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.
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?
Page 15

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
“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?
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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– give your pantry and fridge an overhaul and trash the foods you don’t
want to be eating!
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?
Page 17

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
“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.
Page 18

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.
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?
Page 19

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.
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Daily Thought
“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?
Page 21

Conclusion
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.
Use them whenever you’re feeling stressed, or as a fast and easily maintainable
daily practice.
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...
The beauty of these tracks is that they use effective, science based techniques... and
they work, FAST!
Page 22

7 Minute Mindfulness
Learn more today
Thanks for reading and....
always remember to be Mindful!
Learn more about how the
7 Minute Mindfulness method can inject your
day with calm, creativity and joy...
Stephanie
Page 23

7 Day Total Mind and Soul Cleanse

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