Are you one of those who “can’t meditate”?
Happy Friday, Yellowers 💛
One of the most unexpected and quietly challenging journeys of my year was starting my mindfulness teacher training. I still can’t believe my final session is next week.
This morning, while reviewing my notes, a very simple truth landed:
Mindfulness on a normal day is easy.
But mindfulness when you’re stretched to your limits?
That’s the real practice.
When you’re tired.
When stress is high.
When someone triggers you.
When everything just feels… too much.
And this year, I kept finding myself right there.
In those exact moments, staying calm and present felt the hardest.
A part of me kept thinking:
“How can you teach something you’re still trying to embody?"
But here’s what I’ve realised.
If you can pause for one breath, stay with what’s here, and not run away…
That is mindfulness.
As the year winds down and everyone’s running on high stress and low battery, I wanted to share a few practices that really supported me this year.
Mindful Yoga
How it works:
1. Find a soft spot to stand or sit.
2. Try a few slow movements: Cat–cow • Side stretches • Neck rotations • Shoulder rolls • Child’s pose
3. Follow your breath. Inhale to lengthen. Exhale to release.
Body Scan
How it works:
1. Sit or lie down and close your eyes.
2. Move your attention slowly from your toes to the top of your head.
3. Notice sensations, tension, warmth, and tightness.
Eating Meditation
How it works:
1. Eat one meal alone and put your phone away.
2. Take small bites and chew slowly.
3. Notice the temperature, texture, and flavour.
Loving-Kindness Meditation
I use this when I feel hurt, misunderstood, or reactive. It doesn’t solve every situation, but it always shifts my heart.
How it works:
1. Sit somewhere quiet for 10 minutes.
2. Say: “May I be happy. May I be healthy. May I feel safe.”
3. Picture someone and send them the same wish.
Walking Meditation
How it works:
1. Go for a walk, ideally in nature.
2. Notice your steps and your breath.
3. Name what you see and feel grateful for it, even out loud.
4. If your mind wanders, gently bring it back.
Sound Meditation
How it works:
1. Find a quiet place.
2. Play a sound meditation or nature playlist. I’m loving Malte Marten on YouTube.
3. If your mind wanders, return to the sounds.
Pleasant Events Calendar
How it works:
Keep a small notebook or a notes page on your phone.
During the day, pause when something pleasant happens.
Write it down using a few simple lines: What happened? • What did you notice in your body? • What thoughts were there? • What emotion showed up?
Your Tiny Experiment
This week, choose one of the mindfulness practices above and make it your 5-minute reset for the next 7 days.
Try it daily and notice:
• what shifts in your mood
• what softens in your body
• what becomes easier to handle
And if you’d like, reply and tell me which practice you chose.
Sending you lots of energy,
Gözde
