Mindfulness

How do I practice mindfulness?

Here are 5 things I do daily to practice mindfulness:
(P.S. Mindful eating isn’t one of them — I’m not good at that!)

1.    “Running in place”
This is the first thing I do right after waking up.
I run in place for 8 minutes, in a “HIIT style”.

Which means:
→    45 seconds of slow running
→    1 minute and 15 seconds of fast running

And I repeat this cycle 4 times.
So in total, it’s 8 minutes.

Now the question is:
→    Why is this a kind of mindful practice for me?

Well, because while running, I try to be extremely present.
I focus on my whole body — breath included.

2.    “Zen Meditation”
After running in place, it’s time to meditate.
→    Zen Meditation (Zazen)

It’s all about being present and focusing on your breath.
Love it!

3.    “Gratitude”
Alright! Meditation is over.
Now?
Now it’s time to be grateful.

After meditation, I spend 2-3 minutes being grateful.
I just look at the photos of my grandfathers and parents.

And I say thanks for:
→    What I’ve had in the past
→    What I have right now

It also helps me stay humble and grounded.
Humility is a superpower, right?

4.    “Talking to myself”
Throughout the day, I have a few quick chats with myself.
Just 5-10 minutes each.
I walk slowly and talk to myself.

I just reflect out loud on:
→    My goals
→    Strategies
→    Tactics
→    Ideas

So, pretty interesting chats.
Sometimes at home, sometimes outside.
It’s like meditation for me.

5.    “Zone Training Workout”
At the end of the day, I go to my second home — the gym.
My workout is 60 minutes long.
In the last 20 minutes, I do a specific type of workout.
It’s called “Zone Training — JReps Method.”
Look it up on Google if you want.
I love it because it forces me to pay attention to every movement.
Imagine doing a push-up — or a squat.
Instead of completing the entire movement, you work “in zones.”
This means you focus on just one part of the movement at a time.
It’s pretty advanced, but I really like it.