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if you’ve been “practicing” most mornings (and by practice we mean priming & “practice” including meditation), then you should be noticing some subtle fringe benefits. one way to implement mindfulness and practice during the day is to look for constant thinking! how do we do this? start by checking in with yourself during otherwise mindless activities.


when you do these things, checkin with yourself and notice your tendency to be thinking about anything and everything but what you’re doing:

  • laying in bed when you first wake up.
  • brushing your teeth.
  • sitting on the toilet.
  • taking a shower.
  • on a walk.
  • while driving.
  • while standing in line.
  • while laying in bed trying to go to sleep.


when you notice yourself thinking, all of a sudden you’re not anymore! celebrate in the noticing and come right back to what you’re doing! this is cultivating great strength! you’re strengthening your capacity to refrain from thoughts, and you’re strengthening your capacity to be present.


remember our daily process is very simple:

  1. find your special time and place. block it out in your calendar as important as anything else. in fact, it might be the most important thing. you wouldn’t miss a day of brushing your teeth. this needs to be as important or more important. 
  2. when you sit, put yourself through some gratitude. even better would be to use these daily questions. these questions are SOLID :) 
  3. meditate for at least 5 minutes listening. if you’ve been meditating for 5 minutes regularly, bump it up to 10 minutes – 5 minutes of listening, followed by 5 minutes of feeling the body :) 
  4. as you go throughout your day, look for all the things we discussed in our meeting


it IS that simple.

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Paul C. Tijerina

Paul C. Tijerina | BS MFT CPT NLP | Nutritional Therapist & ATAVIST Life Coach