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Start slowly with mindfulness.

Mindfulness is connected with meditation, but you don’t have to meditate to practice mindfulness. Meditation is the best method to do this but also more difficult to start with. That’s why this book offers a set of different activities that you can do. To practice mindfulness means that you are fully present in what you are doing, and you don’t keep yourself busy with other stuff.

Instructions

  1. Walk and notice.
    Take a short walk around your neighborhood and try to notice things you've never seen before.
  2. Stop and listen.
    Wherever you are, just stop what you're doing and listen to whatever sounds you can hear.
  3. Check your emotional state.
    At any point during the day, you can stop what you're doing and check how things are going inside your head and heart. How do you feel right now?
  4. Pay attention to small things.
    Pick up something small and observe it with close attention.
  5. Listen to music.
    Don't occupy yourself with anything else, like work or checking emails or clipping your fingernails. Just listen very closely to the sounds.
  6. Enjoy your favorite drink.
    Breathe in through the nose deeply and really smell the drink properly. Take a sip and hold it in your mouth for a few seconds, allowing yourself to fully experience the taste.
  7. Do some yoga.
    Yoga is more approachable than meditation in some ways, because it's well-defined and physical.
  8. Download an app.
    Apps are very useful to start mindfulness exercises. The Headspace app is highly recommended.
Take action!
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