Mindfulness in 7 Days

A week to bring your attention back to now

Mindfulness isn't emptying the mind — it's gently bringing wandering attention back, again and again. Just 5-10 minutes a day of undisturbed quiet.

1. Day 1

   One full breath

   Find a quiet spot and simply watch 10 breaths come and go without controlling them. When your mind wanders, gently return.

   Practice now →
2. Day 2

   Body scan

   From head to toe, move your attention through each part of the body, noticing tension and ease.

3. Day 3

   Five-senses grounding

   Name 5 things you see, 4 you hear, and 3 you can touch to anchor yourself in the present.

4. Day 4

   Watch your thoughts

   Picture thoughts as clouds drifting by — watch them come and go, without grabbing or judging.

5. Day 5

   Mindful eating

   Spend 5 minutes slowly eating one bite, noticing its taste, texture, and temperature.

6. Day 6

   Where emotion lives

   Next time a feeling arises, ask: where is it in my body? What shape does it have?

   Talk to the companion →
7. Day 7

   Review and continue

   Recall the calmest moment this week, pick one practice, and carry it into daily life.

   Practice now →