Introduction

Practice with a recording (see link below) or read through and let yourself be guided by the steps below. If you don't eat chocolate, you can practice with a dried cranberry, a piece of fresh fruit, or vegetables. Or with something you enjoy.

Set aside five to ten minutes for yourself during this week when you can be alone and undisturbed. First, just read through this short guide so that your phone doesn't interrupt you. Please try to dedicate at least 20 to 30 seconds to each of the following steps.

1. Touch - take a piece of chocolate in your hand and place it on your palm. Try to become aware of its weight on your palm. Notice its texture and how it feels to the touch.
2. Sight - imagine that you have never seen such a piece of chocolate before. Notice its color, shades, and how it is broken.
3. Smell - try to smell the chocolate. What does it smell like?
4. Taste - slowly put the chocolate in your mouth. Notice what your lips are doing and where the chocolate is in your mouth. Without starting to chew, become aware of how it feels to have chocolate in your mouth. Notice the initial taste, how it slowly dissolves. Notice what it feels like to intentionally bite into the chocolate. How does it feel in your mouth, how does its shape and texture change? Don't swallow the chocolate yet.
5. Swallowing - notice when the first urge arises to swallow the chocolate. Become aware of what your tongue, lips, and other muscles are doing and how the chocolate slowly travels to your stomach.
6. Lingering - please spend a few moments noticing how the experience of eating chocolate lingers within you. Do you still taste it? Does the desire for another bite arise? Are there any other sensations or feelings?

Adapted from "Mindfulness: Finding Peace in a Frantic World" (Williams & Penman, 2011: 55).

Introduction

Practice twice a day using a recording (see link below) until you become familiar with the practice. You can also read through the steps below (some find it helpful to have a textual guide as well).

1. Sit in a position where your back is upright and dignified, and you feel comfortable, without stiffness or tension. If you are sitting on a chair, avoid crossing your legs and place your feet flat on the ground. Feel the sensations where your feet touch the floor. If it feels comfortable, close your eyes. If you prefer not to close your eyes, lower your gaze and focus it about a meter in front of you. If you choose to practice lying down, lie on your back, uncross your legs, allow them to comfortably separate, and keep your arms alongside your body without touching it. If it feels comfortable, keep your palms facing upward. Remember that during lying meditation, we tend to fall asleep, so we recommend using this position only if your body requires it and keeping your eyes slightly open.
2. Shift your attention to the points of contact between your body and what you are sitting or lying on. Take a moment to fully sense these points of contact.
3. Imagine your attention as a cone of flashlight that you aim at your feet. Allow your attention to permeate through your entire feet, being aware of the physical sensations present there, as they arise moment by moment. There may be no sensations, and that's okay too. There is no need to judge or create sensations, just observe everything.
4. Now, allow your attention to encompass the entire legs, from the feet up to the hips. If it helps, imagine the cone of flashlight expanding and embracing your legs from bottom to top. Then, move your attention through the pelvic area and permeate your attention through the entire torso, shoulders, and both arms. Notice your spine, neck, and head.
5. Rest in the awareness of your body as a whole for a minute or two. See if it's possible to allow all sensations to be as they are. Even one moment of seeing things as they are without the urge to change them can be incredibly enriching.
6. Now, shift your attention to the area of the abdomen and become aware of how the body breathes. Every inhalation and exhalation. Notice how the abdominal wall expands with each inhalation and contracts with each exhalation. Be aware of the arising sensations accompanying the breath. There is no need to control the breath, just observe it. Allow the breath to breathe itself.
7. After a while, you will notice that the mind wanders. It simply travels somewhere else, perhaps to things you were supposed to do but didn't, or things you are looking forward to. It's okay, it happens. Gently and patiently redirect your attention back to your breath. Again and again, whenever the mind wanders, gently and slowly bring it back.
8. Practice for about 8 minutes, but if you wish, you can practice for longer.

Adapted from "Mindfulness: Finding Peace in a Frantic World" (Williams & Penman, 2011: 82).

Introduction

Choose one routine activity that you perform automatically in your life and do it consciously. We will do this exercise every day throughout the following week. 

Let's take the example of a mindful shower: 

• Explore whether it is possible to be aware during your shower of the water temperature, how the water flows onto your body, the force of the water, how the droplets run down your body, the movements you make with your hands while washing. 
• Notice the scent of the soap, the sound of the running water, the light, the color of your skin, and the soap suds. 
• Also, try to pay attention to how we can start planning the future or dwelling on the past during the shower. If that happens, don't worry! Just notice where the mind wandered and kindly bring it back to your body, be aware of your feet touching the ground, your breath, and experience the shower with all your senses. 

Noticing sensations through our senses anchors and settles us in the present moment.