DAY 1  

of the mindfulness week game


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Hi there! 




We're finally here in Day 1 of the Mindfulness Week Game, and I couldn't be happier.

Thank you!

I want to start by thanking you for coming along with me on this journey. It wouldn't be the same without you, and it means a lot to me, being able to share this week with you.

A little background...

There are many ways to practice mindfulness, and during this week, I'll share with you my own perspective on it. You could say that mindfulness is a way of living. But you can't really give your life a 180° turn from one day to the next. So let's see this week as a way of bringing droplets of mindfulness into our life.

So now you're probably like ''Ok Mary, but what is mindfulness?''. Mindfulness is the practice of bringing your mind's FULL attention, into the present moment. But during this week's game, we'll be more specific than that. We'll practice focusing our attention in ONE specific thing happening in the present moment.

Mindfulness vs. Mindful Meditation:

You could say that mindful meditation is one example of practicing mindfulness. When you do this type of meditation, you put your full attention and awareness on the thoughts that are being born inside of your mind, in the present moment.

What gives the ''mindful'' characteristic to this form of meditation, is the fact that you're bringing your full attention to the thoughts. However, as I said, meditation is just one of the things that you can practice within the mindfulness world.

In this week's game, we'll not focus on mindfulness meditation. Instead of focusing on our own thoughts, we'll focus on things that are happening out there in the real world. And the interesting thing of doing this, is that while we're not trying to meditate, we actually reach a meditative state :)

Game instructions for every day

  • Every day, there'll be a specific thing that you'll need to bring your attention to, for 5 seconds. 

  • We'll call these 5 seconds by the name ''5 Seconds of Peace'', and you'll be surprised by how much peace these few seconds will actually bring to you. Every separate time that you have 5 Seconds of Peace (or more than 5), you'll accumulate 1 point. So the more times you do it, the more points you'll accumulate!

  • Use your phone's timer to get a reminder every now and then. This is completely up to you. Personally, I'll set my timer to 2 hours. So every time it's up, I'll do 5 seconds of Peace, and reset it again, so I can get a new reminder in 2 hours.

  • Use a notepad to keep the count on how many 5 Seconds of Peace you have. That's it!

DAY 1 -  Today's Mindfulness Intention

Today's specific thing to focus on is:  GRAVITY.

Gravity is the force that keeps us all attached to the ground. And we've become so used to it, that we don't even feel it anymore. The moments when you feel this force the most, are when you need to carry something heavy, or when you're doing any kind of workout. These are moments in which you notice gravity, basically because it hurts! The pain in your muscles, awakens your awareness of gravity, but even in those moments, you don't realise that what you're fighting, is gravity.

But the truth is, that you can feel gravity in any moment of your day. Whether you're sitting down, standing up, walking or running, you can always feel it.

Your goal today, is to bring your full attention to the feeling of gravity in your body. Below are a few ways in which you can do this. They're all independent from each other:


  • When sitting down, feel the weight on your thighs. Notice how the surfaces below your legs, almost feel like they're pushing upwards.

  • Let your hands rest anywhere on your lap or on your desk, and VERY slowly, bring them up. Notice the constant force pulling your hands down, as you try to bring them up.

  • When walking, notice the effort that you have to make on every single step to move your leg. The slower you walk, the more noticeable this will be. You can also feel this by simply standing up, and very slowly raising one of your legs.

  • If you go weight lifting at the gym, practice doing your lifting exercises as slow as you can. This will intensify the feeling of gravity on you.

  • While sitting down on a chair, very slowly lean down on one side. Notice the limit where you feel that if you keep going you'll fall, because well, you can't fight gravity!

  • While doing all of the above: Imagine that there's a thread pulling you down. This will help you give a physical representation to what you're feeling.

And, breathe...

Use your 5 Seconds of Peace, to breathe deeply. See these moments as breaks from the noise of your mind. Because the fact that you're putting your attention on something so specific, will not allow you to think of anything else.

Take 5, or more!

Also, it doesn't have to be just 5 seconds. You can do 30 seconds or 1 minute if you want. That's even better! Take your time and enjoy the silence.

Talk to me!

That's it beautiful. You're good to go! 

Let me know that you're ready for the game, sending me an e-mail to mary@tripsinsilence.com with ''I'm on it Mary!!!''.


send me a message

There is nothing that brings me more joy than hearing from you and your experience.


Send me a DM on IG and share with me your favorite insights on today's challenge!