Using Seven Minute Mindfulness to Treat Anxiety and Depression

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There’s nothing wrong with taking prescription medication to help combat and/or manage your mental illness, but we also believe that it’s equally as important to make a conscious effort to learn how to naturally calm your mind, emotions and hormones. And as you may have noticed from reading our other articles, our favourite way to alleviate anxiety and depression is to practice mindfulness. So, when we came across the Seven Minute Mindfulness program, we eagerly got started to see how it can help! Here’s what we found.

What is Seven Minute Mindfulness?

Seven Minute Mindfulness is an online program designed to teach you the essential steps to activating your body’s natural relaxation response. This is done by taking seven minutes a day to practice mindfulness, hence the name, but unlike other programs, Seven Minute Mindfulness isn’t about sitting cross-legged in a quiet space, closing your eyes, breathing and meditating. Instead, it combines other natural relaxation techniques, such as binaural tones, into the mix to further increase effectiveness.

To put it simply, Seven Minute Mindfulness provides you with the steps and brain training techniques to naturally alleviate symptoms of anxiety and depression, while also improving sleep and increasing your overall happiness and wellbeing.

What are binaural tones?

We recently wrote an entire article on binaural tones, but to give you a quick summary, binaural tones are two frequencies (tones) played in each one of your ears. These frequencies have been proven to activate certain responses in your brain and body. As such, binaural beats are often used as a form of therapy.

But binaural beats aren’t always obvious. In fact, you can be listening to them without ever consciously being aware of the different tones playing in each ear. What you hear is deeply relaxing music, but what’s actually happening is that the tones found in the music are activating the response you desire.

This is important to know because not all relaxing music or meditation music is infused with binaural beats. So, if you are serious about using mindfulness to alleviate symptoms of anxiety and/or depression, you definitely want to get your audio from a reputable source, such as the Seven Minute Mindfulness program.

What Comes with the Seven Minute Mindfulness Program?

The Seven Minute Mindfulness program is entirely online. You simply sign in, download the content onto your preferred tech device and get started. But don’t be mistaken. Just because the program is online doesn’t make it any less of value. After all, everything is online and it’s about time natural remedies and anxiety programs jumped on board.

The Seven Minute Mindfulness program comes with:

• 10 Audio Programs
• 7 Minute Mindfulness Guidebook: Experiencing Ultimate Inner Peace
• Your Little Book of Mindfulness Exercises (Bonus #1)
• Mindful Millionaire Formula (Bonus #2)
• Your Ultimate Love Life Plan (Bonus #3)

We will elaborate on these more in just a moment. For now, we recommend downloading the audio files onto your smartphone or tablet, and the guides onto your desktop, laptop or tablet.

Breakdown of what you receive with Seven Minute Mindfulness

Let’s get into the breakdown of the content.

Audio Files

As mentioned previous, binaural beats can trigger various response within your body and brain, depending on the frequency (tone) played. The 10 audio files provided in this program are all designed with the proper binaural beats to trigger your body’s natural relaxation response. However, as you can see from the titles of the audio files, some are designed to provide a little extra. For example, some are better for someone having difficulties with anxiety in relationships, others are ideal for anxiety sufferers having problems with sleep, and so on and so forth. Here’s a list of the different sessions:

1. The Body Scan
2. Boat Ride of Calm
3. Three Part Breathing
4. A Calmer Breath
5. Declutter and Create
6. Find Your Calm
7. A Tranquil Journey

7 Minute Mindfulness Guide

We loved the 7 Minute Mindfulness guide. It is like the cherry on top of the pie, with all kinds of helpful tips, brain training techniques, stories and inspirational quotes scattered throughout. Here’s a look at some of the topics covered:

1. The long and winding story of mindfulness
2. Meet your breath
3. How to breathe mindfully
4. The first of many mindful breathing exercises
5. The curious case of Swami Rama
6. The mind-body connection
7. The deep muscle massage technique (LOVE THIS!)
8. Rumination, anxiety and letting goes
9. Imaginative exercises for letting go
10. The bubble of calm exercise
11. Defusing negative self judgement
12. 5 minute mindfulness exercise for anxiety
13. The positivity infuser
14. Affirmations and vision boards
15. Mantras
16. The power of music
17. Mindfulness for a better sleep
18. Melodies for a better sleep
19. Personal identity reset exercise
20. Are you being bullied by your emotions
21. Mindfulness for healing
22. Dissolving pain
23. The energy glow technique
24. The comb
25. Aerating the body
26. Eating and drinking mindfully
27. Brain booster nutrition plan
28. Morning checklist for a mindful life
29. The calm mind mist technique
30. Serotonin booster checklist
31. Journaling
32. Becoming an effortless Zen master

As you can see, it’s an exceptionally comprehensive guide that tackles anxiety specifically, which we really loved. The checklists are awesome for keeping your mindfulness and mood in check – pardon the pun – and the techniques are described perfectly, allowing for easy reading and following.

Your Little Book of Mindfulness Exercises

This portion of the program is one of the three bonus programs given to you, at no extra charge. It’s has all the mindful exercises mentioned in the previous guide, only separate for easy referencing. Here’s a list of some of the exercises provided:

• Basic breathing meditation
• Deep muscle massage technique
• Imaginative exercises or letting go
• 5 minute mindfulness
• Quieting the dragon for evening mindfulness
• The energy glow technique
• The comb
• Aerating the body
• Vision boards
• More mantras
• Yoga postures
• Daily journal prompts
• Learn to juggle
• Take a photograph
• Play a musical instrument

The other bonuses programs that you get are Mindful Millionaire Formula and Your Ultimate Love Life Plan. We aren’t going to elaborate on them because they don’t pertain to anxiety relief or mental health, but they are certainly worth a read!

One of the best things about Seven Minute Mindfulness is that you do get a 60 Day Money Back Guarantee when you purchase the program. This gives you more than enough time to complete the program, try the audio files, execute the steps, tips and techniques provided, and see if it’s something you want to commit to. But as we said right at the beginning, making a conscious effort to calm your mind is half the battle. So, we definitely recommend that you start the Seven Minute Mindfulness program. It’s one of our favourites so far!