14 Days of Mindfulness

By the Remote Yogi

“Leave your front door and your
back door open. Allow your
thoughts to come and go. Just
don’t serve them tea.”
– Shunryu Suzuki
 Hello friend!
I am thrilled that you have downloaded this short ebook on mindfulness.
In this guide, I will share fourteen different practices and habits that you
can easily add to your daily life.

Why mindfulness? Because I truly believe that this practice is the most
important thing you can do for your mental, physical, and spiritual health.
When we are able to experience the present moment, we are able to
truly live, rather than spend our time worrying about the future or being
depressed about the past.

Plus, it is easy and free! Why not try to add a little more zen to your life? I
encourage you to explore these practices over the next 14 days and enjoy
the challenge of something new.

Namaste,

Taryn Raine, the Remote Yogi

03 Welcome Letter
 “The true secret of happiness lies in
taking a genuine interest in all the

Day 1 details of daily life.” - William Morris

Brushing Your Teeth

When was the last time that you slowed down and enjoyed the
practice of brushing your teeth? Can you remember when you were
a child and you had to meticulously think about each scrub? Today,
enjoy the art of brushing your teeth. Fully focus on it and nothing
else. Enjoy the taste of the foaming bubbles, the circling brush, and
the texture of your teeth afterwards. Spend one minute of
mindfulness.

Journal entry: You only spent 1-2 minutes in mindfulness practice today. How
did it affect your attitude? How did you feel after brushing your teeth? How
does this differ from any other day?

03 Day One
“What keeps life interesting is
constant creativity of the soul.”
- Deepak Chopra

Day 2
Do Something Creative
When we are working on something creative, we tend to provide
our full attention. Adult coloring books are flooding the market at
therapists are continuing to “prescribe” the activity for patients to
relieve stress, help with PTSD, and enhance focus. However, if
coloring is not your thing, do something creative. Paint. Crochet.
Make decorative cookies. Doodle. CREATE.

Journal entry: How could you add more creativity to your life? Did you find the
creative practice helped your focus or calm your mind?

Day Two 04
 “The real gift of gratitude is that the
more grateful you are, the more
present you become.” - Robert Holden

Day 3
Write a Thank You Note
When we take the time to find gratitude for the things and people in
our life, we are practicing mindfulness. With an added bonus, you
can light up someone else's day with your appreciation. Take the
time to write out an actual thank you note for someone. Maybe
send old school snail mail and bring joy to your loved one’s mailbox
(rather than bills).

Journal entry: Did it take you much time to reflect on someone to thank? Did it
take much time to write the note? How easily could you add this habit to your
weekly habits? How does it feel to show gratitude?

05 Day Three
“Walk as if you are kissing the earth
with your feet.” - Thich Nhat Hanh

Day 4
Take a meditative walk
Walking meditations are a common practice in Buddhism and Zen.
Traditionally, practitioners walk back and forth about a dozen steps
or so and focus on each step, the lifting and placing of the foot.
However, you can practice your own version by merely focusing on
your walk to the office or on a stroll around the park. Focus your
attention on your walking, without music or distractions.

Journal entry: Did you experience any calm on your walk? Are there daily
moments in your life that you can be more mindful about your walking?

Day Four 06
 “Remember to breathe. It is after all,
the secret of life.” - Gregory Maguire

Day 5
Set a reminder to breathe
Life can be chaotic and stressful and we just need to slow down and
take a breather. However, it’s easy to forget how important it is to
take some deep breaths every now and again. I encourage you to
put a daily reminder on your phone or computer to remind you to
breathe. When the reminder pops up, take 30 seconds to stop what
you are doing and take five long, deep breaths.

Journal entry: Try an experiment - spend 30-seconds taking short and rough
breaths. Then, switch to slow, long breaths. How does each style make you feel?
How does the body feel? The mind?

07 Day Five
“The body benefits from movement,
and the mind benefits from

Day 6
stillness.” – Sakyong Mipham

Practice yoga
Of course, the yoga teacher in me is going to suggest practice, but it
truly does help connect your mindfulness practice to your body.
Yoga and similar movements, such as Tai Chi, we connect the
movement of our body with the breath and focus on clearing the
mind. It is a great opportunity to clear your head and connect with
yourself. You don’t need much time, as I have a few short videos on
my YouTube channel that you can do at home

Journal entry: How did you feel before and after practicing yoga? Did you feel
the mind focused or clear? Reflect on your experience.

Day Six 08
 “If we all do one random act of kindness
daily, we might just set the world in the
right direction.” - Martin Kornfield

Day 7
Do a random act of kindness
A random act of kindness is a nonpremeditated, inconsistent action
designed to offer kindness towards the outside world. You often
hear of people practicing this by buying someone else's coffee or
fast food order. However, there are many ways you can send a
stranger some kindness. Offer assistance, pass along a compliment,
or bake cookies for a sick neighbor. When you do something kind for
others, you are being mindful about how you treat others.

Journal entry: How does it feel to assist someone else? Can I find more ways to
consistently and selflessly serve others?

09 Day Seven
“To the mind that is still, the whole
universe surrenders.” – Lao Tzu

Day 8
Try a guided meditation
Sitting uncomfortably and attempting to “clear your mind” can
sound really overwhelming. Why not try a guided meditation that
can walk you through the practice is as little as five minutes? There
are plenty of YouTube videos for meditation or download one of my
favorite apps: Calm. Sit, lay down, or even walk around and focus all
of your attention on the sounds of the guided practice.

Journal entry: What did you experience on your guided mediation? Did you go
on a journey, find an answer you were looking for, or simply calm the mind?
How can you follow guided meditations more often?

Day Eight 10
 “The mind is like water. When it’s
turbulent, it’s difficult to see.
When it’s calm, everything

Day 9
becomes clear.” – Prasad Mahes

Enjoy washing the dishes

The best ways to add mindfulness practices to our days is through
routine, everyday activities. Spiritual leader, Thich Nhat Hanh,
encourages readers to mindfully wash the dishes by hand. Enjoy the
smell of the soap, and texture of the bubbles, and the pride of a job
well done. Focus purely on the job at hand and enjoy it!

Journal entry: When was the last time your enjoyed doing the dishes? Ever?
When we allow ourselves to be a part of the present moment, we can enjoy
activities that normally feel like a hassle. Did you experience this?

11 Day Nine
“Be mindful of your self-talk. It’s a
conversation with the universe.”
– David James Lees Day 10
Write yourself a love letter
As important as it is to share love and kindness with the world, we
have to start with ourselves. In Buddhism, metta meditation is
practiced to focus on finding loving feelings for ourselves and for
others. However, I have found that writing myself a love letter can
sometimes feel even more healing than meditating. Write yourself a
sappy love letter, appreciating all of your good qualities and giving
yourself some praise.

Journal entry: Was it difficult to cultivate feelings of love for yourself? What can
you do to show yourself more love and kindness on a daily basis?

Day Ten 12
 “What are you reacting to? Ask
yourself that every moment of
every day when your peace is

Day 11
disturbed.” – Kenneth Wapnick

What’s on your mind?

Grab a pad of paper and spend a quick moment to ponder: What are
the top three things you worry about every day? (Mine were money
concerns, I’m not doing enough yoga, and stress about lack of time.)
Then, come up with a plan on how you can change something in
your life to release that worry. If you can’t change it, focus on letting
that worry go.

Journal entry: Why do these worries have such a hold on you every day? Journal
about your plan for change or your plan for letting go.

13 Day Eleven
“Mindful eating is about awareness.
When you eat mindfully, you slow down,

Day 12
pay attention to the food you’re eating,
and savor every bite.” - Susan Alders

Practice mindful eating

Mindful eating is all about slowing down and focusing on the
process of eating your meal. Additionally, you can pause before
eating and spend time finding gratitude for how the food got to your
plate - for the workers in the field, in the grocery store, the water
and sun that grew the plants, etc. Even better, try to eat vegetarian
or vegan for a meal or try to eat an entire meal in silence.

Journal entry: Did you experience your meal differently than normal? How can
reflecting on your meals affect the way you eat every day?

Day Twelve 14
 “The most precious gift we can offer is our attention.
When mindfulness embraces those we love, they will

Day 13 bloom like flowers.” – Thich Nhat Hanh

Practice active listening

Active listening is about listening with all the senses and giving the
speaker your full and undivided attention. This also means that
while the other person is speaking, you fully focus on what they are
trying to say, not on your eventual response. This can be really
challenging, but when we learn how to be a better listener to our
friends, families, and co-workers, we can be more present and treat
those around us better.

Journal entry: How can you work on being a better listener? Did you find it
difficult to not interrupt or want to respond right away? What can you do to
slow down and fully listen to others?

15 Day Thirteen
“I will not let anyone walk through

Day 14
my mind with their dirty feet. “
- Mahatma Gandhi

Find a mindfulness partner

Accountability is so helpful when establishing new habits. I
encourage you to ask a friend to check in on a weekly basis and ask
how your mindfulness practice is going. Perhaps choose a couple of
the practices in this book and try to make them daily or weekly
habits. Hopefully, it will encourage your partner to add mindfulness
practices to their lives too and you can motivate each other.

Journal entry: What mindfulness practices do I wish to commit to? How do I

hope it will impact my life? How will my partner hold me accountable?

Day Fourteen 16
 Congratulations! You have made it through the fourteen day practice! I
would love to hear from you on your experience and what you have
learned. I am fully available for questions, so please do not hesitate to
reach out to me on social media or email.

You can find me on Facebook, Instagram, Twitter, and Pinterest:

@theRemoteYogi

If you are interested in taking your mindfulness practice to the next step, I
am available for coaching! I would love to work with you and see how we
can transform your life and reach your goals. Click here to learn more
about my coaching programs.

Thank you for participating and stay in touch!