practicing mindfulness;

Developing listening and compassion:

We all already practice mindfulness during our daily lives, in moments when we allow our thoughts to wander freely. Listening will make it possible to distinguish between actions that are not good for us (such as increased consumption of screen time before bed) and actions that are good for us and we would like to increase them (pick up the phone to the company).
To deepen the ability to observe sensations, emotions and thoughts during our everyday life with good eyes, we practice meditation.

1. Accept what comes up:

Aversion and clinging are natural tendencies of our thought. The practice allows us to slowly let go of this interpretation that can hurt us - and at this point we would just like to notice, where does guilt, criticism arise in me? How can I add more compassion to my response?
The practice can and should be pleasant and supportive, especially in this period we don't want to be in too big a fight. Trust yourself to take the steps at the right pace for you.
The four practice positions are: sitting, walking, lying down and standing. All are good and have advantages and disadvantages. Find what fits and is comfortable for you every time.

2. Example exercise - daily mindfulness:
Choose a time of the day when you will increase your attention and awareness towards yourself, it can be a certain time of the day, while riding a bike, washing dishes, walking, on the bus, after lunch. Ask by heart or in writing:

1. What do I see around me?

2. What is happening to me now?

3. What thoughts pass through me?

4. What physical sensations?

5. What feelings?

Look to observe with good eyes, without trying to change or influence.

3. Meditation - focus on breathing:

Find a quiet corner, set a timer for a time that feels easy to you (even 3 deep breaths is great),

With eyes open or closed, focus on the sensations of the air going in and out through the nostrils. Try to pay attention to the small and subtle sensations and changes that occur with each inhalation and exhalation. Remember that everything is temporary and constantly changing. When thoughts wander, notice with compassion, and return to focus on the breath. Remember the ability to practice is like a developing muscle.

However, this is not another fitness workout. To grow with the practice - it is important to find compassion. To hold the ambitions in one hand and in the other hand to remember that exactly the way I am right now is excellent.

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