Tips & Tricks: Step by Step to Mindfulness

Hello everyone! I just returned from an incredible 10-day silent meditation retreat. Once again, it was a powerful experience of reconnecting with my mind, consciousness, body, and sensations.

When I share my experiences, I often receive many questions that usually start with the same inquiries:

• How long have you been meditating?
• What exactly is mindfulness?
• How can I start practicing meditation and mindfulness?
• I’ve tried, but I can’t do it!!
• Can you give me some simple and very concrete examples?

So, I decided to create a series of posts with very practical examples that you can apply to your daily life. You will meditate without even realizing it! Breathing is essential to life, so the idea will always be to return to your breath throughout the day. Nothing could be simpler.

In this first post and infographic, I am sharing some tips to integrate into your day. Feel free to share your feedback on their implementation!

1) I rise 15 minutes earlier.
I consume a substantial glass of water.
I take three deep breaths in and out.
I am content, in high spirits, a fresh day!

2) I engage my body for five minutes each morning.
I engage in only five minutes of exercise, for instance.
1) jumping-jack
2) Shadowboxing
3) Lateral extension
4) Shoulder stretch

3) I walk for a minimum of 15 minutes!
I proceed to work quietly.
I survey my surroundings; I take note!
Occasionally, I become conscious of my footsteps and my breathing.

4) Throughout the day, I return to my breathing.
I observe a pedestrian signal (red), I pause and inhale three times.
I hear the bell tower of a church, I halt and breathe three times.
At work, in front of my screen, I take two pauses each day and breathe three times.

5) Prior to opening the door of the house
I take 3 to 5 deep breaths.
I leave the office at the workplace.
I either turn off my phone or set it to silent mode.

6) Prior to retiring for the night
I take a moment to reflect on two positive aspects of my day.
I express gratitude, which brings me joy.
I engage in calm and deep breathing for one to three minutes.