Mindfulness in practice: How to start using it every day.

Imagine that you are walking in the woods and suddenly you smell a scent that reminds you of something. What will you do? I will stop and take a deep breath, letting that moment last longer.
In my mind, I wonder what that scent wants to remind me of.
I will continue, but I will remember that feeling.
I am trying to analyze the scent – what it is, where it comes from.
The scent disturbs me – I want to get rid of it and continue.

Which image is closest to you when you hear the word "slowly"? A drop of dew that runs down a leaf.
An old man who is in no hurry.
Ticking clocks in a quiet room.
A paused movie that I can play at any time.
Step back before jumping forward.

Imagine that you have several tasks on your desk. How do you start your day? I open the window, take a breath, and for a moment do nothing.
I will create a plan and set my priorities.
I'll start with what weighs on me the most.
I will engage in anything to get moving.
I close my eyes and imagine that everything is already done.

What does the sight of a burning candle in a dark room evoke in you? Calmness – I perceive only the flame and my breath.
The desire to pause time and be away from the world for a while.
A memory of something personal that cannot be described.
I need to understand why I am so attracted to it.
Nothing specific – I'm just observing how the shape of light changes.

What inner attitude would you compare to the rain? Cleansing - I will let things flow.
Silence – the rain helps me listen to myself.
Moodiness – every drop is different.
Change – after the rain, something new comes.
Internal turmoil that is beyond my control.

You are standing in line and waiting longer than you planned. What's going on in your head? I notice the details around me – people, sounds, thoughts.
I will think about why it annoys me.
I will start going through the things I still need to catch up on.
In my mind, I remind myself that I cannot change it – I just wait.
I will check my phone or find a distraction.

What object would you choose as a symbol of your own presence? Stone from the stream - cold, solid, and natural.
A leaf in the wind – moving, yet still part of the whole.
Old clocks remind me of the passage of time.
Diary - a place where I meet myself.
Mirror – what I see is what I am.

When you open your eyes in the morning, what is the first thing you become aware of? Light and the feeling of the body.
What awaits me during the day.
What I didn't manage to do yesterday.
A sound or idea that appears.
That I have the opportunity to experience a new day differently.

Imagine hearing a song from the past. What happens? I will stop and let myself be carried away by it.
I will project a specific experience that is related to her.
I'm thinking about how my taste, life, and I have changed.
I will note it as an "interesting coincidence."
I'll switch it off – I'd rather focus on the present.

What is your inner dialogue when things don't go according to plan? "Okay, stop, take a breath, let's look at it differently."
"You could have expected that - the world always goes differently."
"No problem, I'll move what I can."
"Why does this keep happening? What did I do wrong?"
"Don't worry about it now, you'll be wiser later."