Join us on this 10th day of our 30-day mindfulness challenge, where we explore a simple yet profound practice: "Just Breathing" practice with Lele. 
In this episode, Lele guides us through a meditation on the breath, encouraging us to focus on the sensation of the breath moving in and out of the body. 

With Lele's gentle guidance, we'll learn to observe the breath without getting caught up in distractions, and discover the beauty and interest of each individual breath.

MindfulnessChallenge Day 10 - Just Breathing

In this episode Patrick guides the 10 Finger Appreciation practice. This practice is designed to activate our positive valence system by noticing the small things you could appreciate every day, but normally overlook. It's also an opportunity to incline your mind towards appreciation and savor and enjoy what appreciation feels like, both in the body and in the mind.

MindfulnessChallenge Day 11 - 10 fingers gratitude practice

On Day 12 join Nieta for a Metta practice, an ancient visualization practice that cultivates friendliness, kindness, and compassion towards yourself and others. In this episode, Nieta guides you through a series of phrases and visualizations to help you cultivate loving kindness and well-wishing. 🙏💖

MindfulnessChallenge Day 12 - Metta

Join Lele today on day 13 for a simple yet powerful mindfulness practice that can be done anywhere. 

Focus your attention on your feet, noticing their sensation, temperature, and connection to the ground. 

Pay attention to the individual toes, the heels, and the soles, and explore how your feet feel in this moment. 🌟 
Enjoy

MindfulnessChallenge Day 13 - The Feet

Join Pat on day 14 for a longer breathing space practice, a three-part or three-step breathing space designed to help you gain greater perspective, become more aware of your present moment experience, and practice values or attitudes of more openness and curiosity and care. 🙏💆‍♂️

MindfulnessChallenge Day 14 - Longer Breathing Space

In this episode, Nieta and Lele lead you through a practice that combines awareness of your senses, including sight, touch, taste, smell, and hearing. The practice encourages you to notice the present moment, without judgment, and to let go of distractions.

MindfulnessChallenge Day 15 - Journey into the senses

In this episode of the Mindfulness Podcast, we take a departure from traditional meditation practices and explore the power of music to bring us into the present moment. Join us as we invite you to pick your favorite song and immerse yourself in its rhythm, melody, and harmony. Learn how to cultivate awareness and presence while listening to music, and discover the benefits of this unique mindfulness practice.

MindfulnessChallenge Day 16 - Pick a song

In today's episode, Pat shares six valuable tips to help you maintain your mindfulness practice and make it a sustainable part of your daily routine. From overcoming hesitations and distractions to cultivating curiosity and kindness, these tips will help you deepen your practice and enjoy the journey of mindfulness. Enjoy!

MindfulnessChallenge Day 17 - About. Maintaining Your Mindfulness Practice

Join us on Day 18 for a calming and reflective practice as we explore the "Five Four Three Two One" method. 

In this episode, we'll guide you through a series of deep breaths, moments of gratitude, kindness, and self-reflection. 

Let's practice together.

MindfulnessChallenge Day 18 - 54321

Join Nieta for a special practice on day 19 of the 30-day mindfulness challenge. Today's practice is zazen, or shikantaza, a traditional Zen meditation technique that involves sitting in silence and stillness. Learn how to let go of preconceptions and experience reality as it is, without judgment. Nieta will guide you through the practice, offering tips and tricks to make the most of your sitting time.

MindfulnessChallenge Day 16 - Pick a song

The Mindfulness Podcast

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