7 Days of Mindful Living: Mindful Steps to Enhancing Your Life Expectancy

BayArt.org: A Guide to Inviting Joy, Peace and Happiness Into Your Life 

7 Days of Mindful Living: 

Mindful Steps to Enhancing Your Life Expectancy 

Copyright 2016 Deniz Yalım 

Published by Deniz Yalım at Smashwords 

Smashwords Edition License Notes 

This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or 

given away to other people. If you would like to share this book with another person, please 

purchase an additional copy for each recipient. If you’re reading this book and did not purchase 

it, or it was not purchased for your enjoyment only, then please return to Smashwords.com or 

your favorite retailer and purchase your own copy. Thank you for respecting the hard work of 

this author. 

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Table of Contents 

Introduction 

❍ 12 Indispensable Mindful Living Tools 

Why You Should Care 

The Toolset 

❍ Meditation: The Most Fundamental Habit 

How Meditation Helps Habits 

How to Form the Meditation Habit 

❍ 7 DAYS OF MINDFULNESS 

1. MINDFUL BREATHING 

2. BODY SCAN MEDITATION 

3. EXTERNAL WORLD AND BREATH 

4. MINDFULNESS OF THOUGHTS 

5. THOUGHTS SENSATIONS AND EMOTIONS 

6. MENTAL SUBTRACTION OF POSITIVE EVENTS 

7. LOVING-KINDNESS MEDITATION 

❍ Meditation for Beginners: 20 Practical Tips for Understanding the Mind 

30 Days to Change Your Life 

About Deniz Yalım 

Connect with Deniz Yalım 

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Introduction 

Dear friends, 

Before starting, I would like to thank you for joining me. I hope you enjoy. 

Consider how you can integrate one or more of these basic mindfulness exercises into your 

daily routine. Something as simple as taking a few minutes each morning to practice 

mindfulness can result in wonderful changes in your everyday experiencing of the present 

moment. 

Recommended tool: Peace Starter Meditation(free at Google Play) 

Bringing peace and quiet back into your life has just gone simple, easy, free and fun – with 

the Peace Starter App. 

If you think that meditation would help you but believe that it is something too inaccessible 

for you, think again. 

The free Peace Starter App offers you a free, easy-to-follow and easy-to-apply guided 

meditation experience – right from the convenience of your phone! 

With proven meditation and mindfulness techniques, and the right meditation music, we will 

help you train your mind for you to lead the healthy, happy, balanced and enjoyable life that you 

always dream about. 

With the Peace Starter App, you will: 

• Relax and feel calmer 

• Improve your focus and attention 

• Learn faster and with less effort 

• Increase your self-awareness and feel better about yourself 

In a nutshell, the Peace Starter App offers you the ultimate and most accessible meditation 

experience – allowing you to increase the levels of Prana (energy) in your body, which will 

positively reflect on your mind. 

Wishing you peaceful times ahead, 

Sincerely, 

Deniz Yalım 

BayArt 

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Uncopyright 

All ideas in this book are stolen and have no owner. This entire work is therefore uncopyrighted 

and in the public domain. No permission is required to copy, reprint, or otherwise gleefully rip of 

anything I’ve written. I don’t believe in the right to deny the freedom of ideas. 

Use all content however you want! Email it, share it, and reprint it with or without credit. 

Change it around, put in a bunch of swear words and attribute them to me. It’s OK. Attribution is 

appreciated but not required. 

Why I’m releasing copyright 

I’m not a big fan of copyright laws, especially as they’re being applied by corporations, used to 

crack down on the little guys so they can continue their large profits. 

Copyrights are often said to protect the artist, but in most cases the artist gets very little 

while the corporations make most of the money. In the 4+ years I’ve done this experiment, 

releasing copyright has not hurt me, the creator of the content, a single bit. 

I think, in most cases, the protectionism that is touted by “anti-piracy” campaigns and 

lawsuits and lobbying actually hurts the artist. Limiting distribution to protect profits isn’t a good 

thing. 

The lack of copyright, and blatant copying by other artists and even businesses, never hurt 

Leonardo da Vinci when it comes to images such as the Mona Lisa, the Last Supper, or the 

Vitruvian Man. It’s never hurt Shakespeare. I doubt that it’s ever really hurt any artist (although I 

might just be ignorant here). 

And while I’m certainly not da Vinci or Shakespeare, copyright hasn’t helped me, and 

uncopyright hasn’t hurt me. If someone feels like sharing my content on their blog, or in any 

other form for that matter, that’s a good thing for me. If someone wanted to share my ebook with 

100 friends, I don’t see how that hurts me. My work is being spread to many more people than I 

could do myself. That’s something to celebrate, as I see it. 

And if someone wants to take my work and improve upon it, as artists have been doing for 

centuries, I think that’s a wonderful thing. If they can take my favorite posts and make something 

funny or inspiring or thought-provoking or even sad … I say more power to them. The creative 

community only benefits from derivations and inspirations. 

So please share this e-book with your friends, family and anybody you want. Thank you. 

Did you know that Sharing Feels Good 

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12 Indispensable Mindful Living Tools 

The focus of my life in recent months has been living mindfully, and while I don’t always 

remember to do that, I have learned a few things worth sharing. 

The first is a mindful life is worth the effort. It’s a life where we awaken from the dream 

state we’re most often submerged in — the state of having your mind anywhere but the present 

moment, locked in thoughts about what you’re going to do later, about something someone else 

said, about something you’re stressing about or angry about. The state of mind where we’re lost 

in our smartphones and social media. 

It’s worth the effort, because being awake means we’re not missing life as we walk through 

it. Being awake means we’re conscious of what’s going on inside us, as it happens, and so can 

make more conscious choices rather than acting on our impulses all the time. 

The second thing I’ve learned is that we forget. We forget, over and over, to be awake. And 

that’s OK. Being mindful is a process of forgetting, and then remembering. Repeatedly. Just as 

breathing is a process of exhaling, and then inhaling, repeatedly. 

The third is that mindful living isn’t just one thing. It’s not just meditation. Nor is it just 

focusing on the sensations around you, right now in this moment. I’ve found mindful living to be 

a set of very related tools, perhaps all different ways of getting at the same thing, but each useful 

in its own regard. 

I’ll share them in this post, and hope that you’ll consider each in turn. 

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Why You Should Care 

Why bother to spend the time learning these tools? Is it just for some ideal of living a peaceful, 

stress-free life? 

No. A stress-free life doesn’t exist, but these tools will definitely make you more prepared to 

deal with the stresses that will inevitably come your way. 

But just as importantly, they’ll help you overcome the fear of failure and fear of discomfort 

that’s holding you back, that’s keeping you from making positive changes in your life. 

These tools will help you launch your new blog, start a business, write a book, put out your 

first music album online, find your purpose in life, become the person you’ve always wanted to 

be. 

This is what I’ve found. I’m certain you’ll find these tools just as useful. 

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The Toolset 

This list, of course, is not complete. It’s a collection of things I’ve been learning about, and am 

still practicing, things I’ve found useful enough to share. 

Meditation. Meditation is where mindful living starts. And it’s not complicated: you can sit 

still for even just 1 minute a day to start with (work up to 3-5 minutes after a week), and turn 

your attention to your body and then your breath. Notice when your thoughts wander from your 

breath, and gently return to the breath. Repeat until the minute is up. Let accept “Do Nothing 

‘Can You Do That’” challenge at your Peace Starter Meditation app, you can just focus on 

meditation without thinking about keeping track of time. 

Be Awake. Meditation is practice for being awake, which is not being in the dream state 

(mind wandering into a train of thought, getting lost in the online world, thinking about past 

offenses, stressing about the future, etc.) but being awake to the present, to what is. Being awake 

is something you can do throughout the day, all the time, if you remember. Remembering is the 

trick. 

Watch Urges. When I quit smoking in 2014, the most useful tool I learned was watching 

my urges to smoke. I would sit there and watch the urge rise and fall, until it was gone, without 

acting on it. It taught me that I am not my urges, that I don’t have to act on my urges, and this 

helped me change all my other habits. Watch your urge to check email or social media, to eat 

something sweet or fried, to drink alcohol, to watch TV, to be distracted, to procrastinate. These 

urges will come and go, and you don’t have to act on them. 

Watch Ideals. We all have ideals, all the time. We have an ideal that our day will go 

perfectly, that people will be kind and respectful to us, that we will be perfect, that we’ll ace an 

exam or important meeting that we’ll never fail. Of course, we know from experience that those 

ideals are not real, that they don’t come true, that they aren’t realistic. But we still have them, 

and they cause our stress and fears and grief over something/someone we’ve lost. By letting go 

of ideals, we can let go of our suffering. 

Accept People & Life As They Are. When I stopped trying to change a loved one, and 

accepted him for who he was, I was able to just be with him and enjoy my time with him. This 

acceptance has the same effect for anything you do — accept a co-worker, a child, a spouse, but 

also accept a “bad” situation, an unpleasant feeling, and an annoying sound. When we stop trying 

to fight the way things are, when we accept what is, we are much more at peace. 

Let Go of Expectations. This is really the same thing as the previous two items, but I’ve 

found it useful nonetheless. It’s useful to watch your expectations with an upcoming situation, 

with a new project or business, and see that it’s not real and that it’s causing you stress and 

disappointment. We cause our own pain, and we can relieve it by letting go of the expectations 

that are causing it. Toss your expectations into the ocean. 

Become OK with Discomfort. The fear of discomfort is huge — it causes people to be 

stuck in their old bad habits, to not start the business they want to start, to be stuck in a job they 

don’t really like, because we tend to stick to the known and comfortable rather than try 

something unknown and uncomfortable. It’s why many people don’t eat vegetables or exercise, 

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why they eat junk, why they don’t start something new. But we can be OK with discomfort, with 

practice. Start with things that are a little uncomfortable, and keep expanding your comfort zone. 

Watch Your Resistance. When you try to do something uncomfortable, or try to give up 

something you like or are used to, you’ll find resistance. But you can just watch the resistance, 

and be curious about it. Watch your resistance to things that annoy you — a loud sound that 

interrupts your concentration, for example. It’s not the sound that’s the problem, it’s your 

resistance to the sound. The same is true of resistance to food we don’t like, to being too cold or 

hot, to being hungry. The problem isn’t the sensation of the food, cold, heat or hunger — it’s our 

resistance to them. Watch the resistance, and feel it melt. This resistance, by the way, is why I’m 

doing my Year of Living Without. 

Be Curious. Too often we are stuck in our ways, and think we know how things should be, 

how people are. Instead, be curious. Find out. Experiment. Let go of what you think you know. 

When you start a new project or venture, if you feel the fear of failure, instead of thinking, “Oh 

no, I’m going to fail” or “Oh no, I don’t know how this will turn out”, try thinking, “Let’s see. 

Let’s find out.” And then there isn’t the fear of failure, but the joy of being curious and finding 

out. Learn to be OK with not knowing. 

Be Grateful. We complain about everything. But life is a miracle. Find something to be 

grateful about in everything you do. Be grateful when you’re doing a new habit, and you’ll stick 

to it longer. Be grateful when you’re with someone, and you’ll be happier with them. Life is 

amazing, if you learn to appreciate it. 

Let Go of Control. We often think we control things, but that’s only an illusion. Our 

obsession with organization and goals and productivity, for example, are rooted in the illusion 

that we can control life. But life is uncontrollable, and just when we think we have things under 

control, something unexpected comes up to disrupt everything. And then we’re frustrated 

because things didn’t go the way we wanted. Instead, practice letting go of control, and learn to 

flow. 

Be Compassionate. This sounds trite, but compassion for others can change the way you 

feel about the world, on a day-to-day basis. And compassion for yourself is life-changing. These 

two things need remembering, though, so mindful living is about remembering to be 

compassionate after you forget. 

Open your Peace Starter Meditation app and go Universe Meditation section whenever you 

want to “Accept People & Life As They Are”, “Let Go of Expectations”,” Become 

OK with Discomfort”,” Watch Your Resistance”,” Be Grateful” and “Let Go of 

Control”. Also this help clear your mind and Hope you feel a little less stressed and a little 

more connected 

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Meditation: The Most Fundamental Habit 

‘To meditate does not mean to fight with a problem. 

To meditate means to observe.’ 

~Thich Nhat Hanh 

It’s no secret that I advocate meditation as a great way to start your day, deal with stress, 

live in the present and more. 

But what many people don’t realize is that meditation is perhaps the most important habit if 

you want to change other habits. 

Be Mindful of Negative Thoughts 

How do you learn to be mindful of your negative thoughts? Simple: you practice. And how 

do you practice mindfulness of your thoughts? By far the best method I’ve found is meditation. 

Let’s look at why meditation is so good for helping to change your habits, and how to form 

the meditation habit. 

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How Meditation Helps Habits 

When we are unaware of our thoughts and urges, which arise in the back of our mind mostly 

unnoticed, they have a power over us. We are unable to change if these unbidden thoughts 

control us. But when we learn to observe them, we can then release their power over us. 

Meditation is practice for observing those thoughts, for being more mindful of them 

throughout the day. 

I will give you several examples in my own life, though actually there are dozens: 

When I quit smoking, I would get an urge to take just one drag on a cigarette, and it would 

get so strong I had a hard time beating it. At the same time, I had these rationalizing thoughts: 

“It’s OK to smoke just one — one cigarette doesn’t hurt you”, or “Why are you making yourself 

suffer like this? It’s not worth it!” And those thoughts and urges would have beat me if I let 

them, but I watched them. I didn’t act, I just watched. And the would rise and crest and then 

fade, and I would be OK. 

When I started running, I wanted to stop when things got uncomfortable. But I learned that it 

was just a scared part of my mind that wanted to stop, a part of me that shied away from 

discomfort. I would watch that scared part of me that makes me quit anything hard, and not let it 

control me. 

When I write, I often get the urge to go do something else. When this urge goes unnoticed, I 

just act on it, and procrastinate. When I am mindful of this urge (and the accompanying 

rationalizations that come if I don’t act on the urge), then I can pause and watch the urge and let 

it go, and return to the writing. 

This same process helped me change my eating habits, run a marathon, change my clutter 

habits, and much more. 

But none of that would have been possible if I didn’t learn to watch, to be mindful of my 

urges and rationalizations and negative thoughts that told me I couldn’t do it. 

How did I learn to watch and be mindful? Meditation. It is the one habit where all you’re 

doing is practicing this mindful observing, where everything else is stripped away in a beautiful 

simplicity that leaves just you and your thoughts and the present moment. 

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How to Form the Meditation Habit 

It’s pretty simple, but the doing is everything: 

Commit to just 2 minutes a day. Start simply if you want the habit to stick. You can do 

it for 5 minutes if you feel good about it, but all you’re committing to is 2 minutes each day. “Do 

Nothing ‘Can You Do That’” challenge at your Peace Starter Meditation app can help you and 

the sound of meditation timer is so pure, so serene and so perfect for enhancing your experience 

of meditation 

Pick a time and trigger. Not an exact time of day, but a general time, like morning when 

you wake up, or during your lunch hour. The trigger should be something you already do 

regularly, like drink your first cup of coffee, brush your teeth, have lunch, or arrive home from 

work. 

Find a quiet spot. Sometimes early morning is best, before others in your house might be 

awake and making lots of noise. Others might find a spot in a park or on the beach or some other 

soothing setting. It really doesn’t matter where — as long as you can sit without being bothered 

for a few minutes. A few people walking by your park bench is fine. 

Sit comfortably. Don’t fuss too much about how you sit, what you wear, what you sit on, 

etc. I personally like to sit on a pillow on the floor, with my back leaning against a wall, because 

I’m very inflexible. Others who can sit cross-legged comfortably might do that instead. Still 

others can sit on a chair or couch if sitting on the floor is uncomfortable. Zen practitioners often 

use a zafu, a round cushion filled with kapok or buckwheat. Don’t go out and buy one if you 

don’t already have one. Any cushion or pillow will do, and some people can sit on a bare floor 

comfortably. 

Focus on your breath. As you breathe in, follow your breath in through your nostrils, 

then into your throat, then into your lungs and belly. Sit straight, keep your eyes open but 

looking at the ground and with a soft focus. If you want to close your eyes, that’s fine. As you 

breathe out, follow your breath out back into the world. If it helps, count … one breath in, two 

breath out, three breath in, four breath out … when you get to 10, start over. If you lose track, 

start over. If you find your mind wandering (and you will), just pay attention to your mind 

wandering, then bring it gently back to your breath. Repeat this process for the few minutes you 

meditate. You won’t be very good at it at first, most likely, but you’ll get better with practice. 

And that’s it. It’s a very simple practice, but you want to do it for 2 minutes, every day, after 

the same trigger each day. Do this for a month and you’ll have a daily meditation habit. 

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7 DAYS OF MINDFULNESS 

The thing you begin to notice after a while of practicing mindfulness, both sitting in meditation 

and living with mindfulness in your everyday life, is that it’s more than just a meditation 

practice, it’s a very way of life. A very effective approach to life’s major challenges as a whole. 

Mindfulness is about more than just paying attention in an open and nonjudgmental way to 

the present moment (or reality, present moment events), it’s about waking up, or becoming more 

“conscious”. It’s really about living more fully. 

To live mindfully is to hold your life with the greatest level of appreciation and importance 

possible. You’re aware that you won’t live forever, and have begun to become aware of just how 

beautiful and amazing life can be, and you do your best to appreciate every moment and make 

the most of your life. 

And in that effort includes everything. Particularly, efforts which will allow us to enjoy the 

beauty and peace of the present moment more and which will allow us to more skillfully 

handle the challenges and difficulties we face in everyday life such as living in the past, 

worrying about the future, not forgiving ourselves, holding in resentment and anger, living with 

fear, etc. 

This is mindful living, and it’s living with the spirit of mindfulness throughout your 

everyday life. 

It’s taking that intentional and single-pointed action, open acceptance, and compassionate 

and clear awareness to everything that you do. And you’ll see that if you work on applying this 

in each area of your life, one small step at a time, when you turn back around, you’ve created no 

less than a transformation. 

So, how exactly can you transform your life, one step at a time, by applying the spirit of 

mindfulness to your everyday activities? Let’s take a look… 

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1. MINDFUL BREATHING 

TIME REQUIRED & WHY YOU SHOULD TRY IT 

8 minutes daily for at least a week (though evidence suggests that mindfulness increases the 

more you practice it). 

Stress, anger, and anxiety can impair not only our health but our judgment and skills of 

attention. Fortunately, research suggests an effective way to deal with these difficult feelings: the 

practice of "mindfulness,” the ability to pay careful attention to what you're thinking, feeling, and 

sensing in the present moment without judging those thoughts and feelings as good or bad. 

Countless studies link mindfulness to better health, lower anxiety, and greater resilience to stress. 

But how do you cultivate mindfulness? A basic method is to focus your attention on your 

own breathing—a practice called, quite simply, "mindful breathing." After setting aside time to 

practice mindful breathing, you should find it easier to focus attention on your breath in your 

daily life—an important skill to help you deal with stress, anxiety, and negative emotions, cool 

yourself down when your temper flares, and sharpen your skills of concentration. 

Mindfulness gives people distance from their thoughts and feelings, which can help them 

tolerate and work through unpleasant feelings rather than becoming overwhelmed by them. 

Mindful breathing in particular is helpful because it gives people an anchor--their breath--on 

which they can focus when they find themselves carried away by a stressful thought. Mindful 

breathing also helps people stay “present” in the moment, rather than being distracted by regrets 

in the past or worries about the future. 

The most basic way to do mindful breathing is simply to focus your attention on your 

breath, the inhale and exhale. You can do this while standing, but ideally you’ll be sitting or even 

lying in a comfortable position. Your eyes may be open or closed, but you may find it easier to 

maintain your focus if you close your eyes. It can help to set aside a designated time for this 

exercise, but it can also help to practice it when you’re feeling particularly stressed or 

anxious. Experts believe a regular practice of mindful breathing can make it easier to do it in 

difficult situations. 

Sometimes, especially when trying to calm yourself in a stressful moment, it might help to 

start by taking an exaggerated breath: a deep inhale through your nostrils (3 seconds), hold your 

breath (2 seconds), and a long exhale through your mouth (4 seconds). Otherwise, simply 

observe each breath without trying to adjust it; it may help to focus on the rise and fall of your 

chest or the sensation through your nostrils. As you do so, you may find that your mind wanders, 

distracted by thoughts or bodily sensations. That’s OK. Just notice that this is happening and 

gently bring your attention back to your breath. 

HOW TO DO: 

Now open your Peace Starter Meditation app and go ‘Guided Mindfulness Meditation’ 

section, select ‘Mindful Breathing’ and start your session. 

Otherwise you can use following video Youtube: 

https://www.youtube.com/watch?v=_Jqq4h1vCBk 

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2. BODY SCAN MEDITATION 


6 min. three to six days per week for four weeks. Research suggests that people who practice the 

body scan for longer reap more benefits from this practice. 

The purpose of this body scan mindfulness exercise is simply to notice your body. It is not 

necessarily about relaxing your body, however this may occur as a kind of side effect. It is 

simply about being aware of your body, in this present moment. 

Usually, our response to bodily pain or discomfort is to distract ourselves or to try 

and numb the pain. In this exercise you will accept and notice with gentle curiosity your body in 

its comfort and discomfort. 

This exercise asks you to systematically focus your attention on different parts of 

your body, from your feet to the muscles in your face. It is designed to help you develop 

a mindful awareness of your bodily sensations, and to relieve tension wherever it is found. 

Research suggests that this mindfulness practice can help reduce stress, improve well-being, and 

decrease aches and pains. 

The body scan provides a rare opportunity for us to experience our body as it is, without 

judging or trying to change it. It may allow us to notice and release a source of tension we 

weren’t aware of before, such as a hunched back or clenched jaw muscles. Or it may draw our 

attention to a source of pain and discomfort. Our feelings of resistance and anger toward pain 

often only serve to increase that pain, and to increase the distress associated with it; according to 

research, by simply noticing the pain we’re experiencing, without trying to change it, we may 

actually feel some relief. 

The body scan is designed to counteract these negative feelings toward our bodies. This 

practice may also increase our general attunement to our physical needs and sensations, which 

can in turn help us take better care of our bodies and make healthier decisions about eating, 

sleep, and exercise 

HOW TO DO: 

Now open your Peace Starter Meditation app and go ‘Guided Mindfulness Meditation’ 

section, select ‘Body Scan Meditation’ and start your session. 

Otherwise you can use following video YouTube: 

https://www.youtube.com/watch?v=USxEX1Qp31M 

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3. EXTERNAL WORLD AND BREATH 


6 min. 

An exercise in noticing the world around you and how it comes into contact with your 

body, and your breathing, mindfulness of external world and breath. 

External mindfulness means awareness of the thoughts, body movements, and emotions of 

others. External mindfulness holds the key to understanding whether people read you as likeable 

and reasonable, or annoying and out of touch. 

I learn external mindfulness through the universal facial expressions of emotion. In any 

negotiation, you need external mindfulness to recognize such things as the facial expression of 

contempt. 

HOW TO DO: 

Now open your Peace Starter Meditation app and go ‘Guided Mindfulness Meditation’ section, 

select ‘External world and breath’ and start your session. 

Otherwise you can use following video YouTube: https://youtu.be/LsvOfmNLPIk 

Did you know that Sharing Makes Us Grateful 

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4. MINDFULNESS OF THOUGHTS 


6 min. 

We often treat thoughts as if they were facts. You may have the thought “I am no good at 

this,” or “He’s is a jerk,” or “Nobody understand me,” or even “I am brilliant!” Does thinking it 

make it so? 

When we have a thought many times, over and over, it can condense into a belief. So a 

belief is a thought, or a number of connected thoughts, that we have a lot of the time. Beliefs are 

then quite often taken as facts. 

For example: “The world is flat.” Enough people had that thought, or held the assumption, 

often enough for it to be assumed to be a fact for centuries! 

When we start to pay attention to our thoughts, with a gentle curiosity, then we start to 

think about our thinking. We can then move away from believing that the thought is a fact. 

Then there’s this: If the thought does have evidence pointing to it being a fact, ask yourself 

a different question. “What does buying into this thought do to me? Does it help? Is it working?” 

If the answer is no, then simply move on from the thought. Choose not to get caught up in 

it. 

HOW TO DO: 


select ‘Mindfulness of thoughts’ and start your session. 

Otherwise you can use following video YouTube: 

https://www.youtube.com/watch?v=RYEH8XWuFvo 

Did you know that Sharing is kind to the planet 

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5. THOUGHTS SENSATIONS AND EMOTIONS 


6 min. 

Feelings are often labelled as positive (happy, confident, joyful, brave, etc) or negative 

(sad, scared, hurt, angry etc). In mindfulness practice, feelings are not good or bad; they just are 

what they are – emotions that might be comfortable or uncomfortable, easy or difficult. We are 

often taught to feel that the experience of some feelings is wrong – “You mustn’t feel like that,” 

“Be positive,” “Don’t be sad/scared/hurt” – and that the experience of some feelings is right – 

“Be happy/brave,” “Lighten up,” “Move on, get over it.” This exercise is simply about noticing 

whatever you are feeling, at the moment you are feeling it, with a gentle, non-judgemental 

acceptance and curiosity. 

HOW TO DO: 


select ‘Thoughts sensations and emotions’ and start your session. 

Otherwise you can use following video YouTube: https://youtu.be/guO6wRm1L-Y 

Did you know that Sharing can cause the release of oxytocin, a hormone that increases feelings 

of well-being. 

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6. MENTAL SUBTRACTION OF POSITIVE EVENTS 


6 min. 

Try to make time to do this practice once per week, focusing on a different positive event 

each week. It might help to do this practice at the same time each week—before bed each 

Sunday evening, perhaps, or at lunch every Friday. 

It’s easy to take the good things in life for granted, but research suggests that the more we 

stop to appreciate what we have, the happier and healthier we are. This exercise is designed to 

help you increase feelings of gratitude for positive events in your life by visualizing what your 

life would be like without them. By getting a taste of their absence, you should be able to 

appreciate their presence in your life more deeply—without actually having to lose them for real. 

Mental subtraction counteracts our tendency to take positive events in our lives as givens. 

When we consider the circumstances that led to an event, we may be surprised by how unlikely 

that event actually was, and how lucky we were that it happened as it did. While it can be painful 

to think about not having experienced an important positive event, this scenario provides a 

negative contrast against which our current situation can be favorably compared. 

HOW TO DO: 


select ‘MENTAL SUBTRACTION OF POSITIVE EVENTS’ and start your session. 

Otherwise you can use following video YouTube: https://youtu.be/2j7wFmY7G4c 

Did you know that Sharing increases positive social interaction with others, which can prolong 

your life 

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7. LOVING-KINDNESS MEDITATION 


7 minutes/Daily 

Practicing kindness is one of the most direct routes to happiness: Research suggests that 

kind people tend to be more satisfied with their relationships and with their lives in general. We 

all have a natural capacity for kindness, but sometimes we don’t take steps to nurture and express 

this capacity as much as we could. 

Loving-kindness meditation (sometimes called “metta” meditation) is a great way to 

cultivate our propensity for kindness. It involves mentally sending goodwill, kindness, and 

warmth towards others by silently repeating a series of mantras. 

Loving-kindness meditation increases happiness in part by making people feel more 

connected to others—to loved ones, acquaintances, and even strangers. Research suggests that 

when people practice loving-kindness meditation regularly, they start automatically reacting 

more positively to others—and their social interactions and close relationships become more 

satisfying. Loving-kindness meditation can also reduce people’s focus on themselves—which 

can, in turn, lower symptoms of anxiety and depression. 

HOW TO DO: 


select ‘Loving-Kindness Meditation’ and start your session. 

Otherwise you can use following video YouTube: https://youtu.be/OUfLVOWVtN8 

Did you know that Sharing invokes gratitude, and gratitude is highly correlated with happiness. 

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Meditation for Beginners: 20 Practical Tips for Understanding 

the Mind 

The most important habit I’ve formed in the last 10 years of forming habits is meditation. Hands 

down, bar none. 

Meditation has helped me to form all my other habits, it’s helped me to become more 

peaceful, more focused, less worried about discomfort, more appreciative and attentive to 

everything in my life. I’m far from perfect, but it has helped me come a long way. 

Probably most importantly, it has helped me understand my own mind. Before I started 

meditating, I never thought about what was going on inside my head — it would just happen, 

and I would follow its commands like an automaton. These days, all of that still happens, but 

more and more, I am aware of what’s going on. I can make a choice about whether to follow the 

commands. I understand myself better (not completely, but better), and that has given me 

increased flexibility and freedom. 

So … I highly recommend this habit. And while I’m not saying it’s easy, you can start small 

and get better and better as you practice. Don’t expect to be good at first — that’s why it’s called 

“practice”! 

These tips aren’t aimed at helping you to become an expert … they should help you get 

started and keep going. You don’t have to implement them all at once — try a few, come back to 

this article, try one or two more. 

Sit for just two minutes. This will seem ridiculously easy, to just meditate for two 

minutes. That’s perfect. Start with just two minutes a day for a week. If that goes well, 

increase by another two minutes and do that for a week. If all goes well, by increasing 

just a little at a time, you’ll be meditating for 10 minutes a day in the 2nd month, which is 

amazing! But start small first. 

Do it first thing each morning. It’s easy to say, “I’ll meditate every day,” but then 

forget to do it. Instead, set a reminder for every morning when you get up, and put a 

note that says “meditate” somewhere where you’ll see it. 

Don’t get caught up in the how — just do. Most people worry about where to sit, 

how to sit, what cushion to use … this is all nice, but it’s not that important to get 

started. Start just by sitting on a chair, or on your couch. Or on your bed. If you’re 

comfortable on the ground, sit cross-legged. It’s just for two minutes at first anyway, so 

just sit. Later you can worry about optimizing it so you’ll be comfortable for longer, but in 

the beginning it doesn’t matter much, just sit somewhere quiet and comfortable. 

Check in with how you’re feeling. As you first settle into your meditation session, 

simply check to see how you’re feeling. How does your body feel? What is the quality of 

your mind? Busy? Tired? Anxious? See whatever you’re bringing to this meditation 

session as completely OK. 

Count your breaths. Now that you’re settled in, turn your attention to your breath. 

Just place the attention on your breath as it comes in, and follow it through your nose all 

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the way down to your lungs. Try counting “one” as you take in the first breath, then “two” 

as you breathe out. Repeat this to the count of 10, then start again at one. 

Come back when you wander. Your mind will wander. This is an almost absolute 

certainty. There’s no problem with that. When you notice your mind wandering, smile, 

and simply gently return to your breath. Count “one” again, and start over. You might 

feel a little frustration, but it’s perfectly OK to not stay focused, we all do it. This is the 

practice, and you won’t be good at it for a little while. 

Develop a loving attitude. When you notice thoughts and feelings arising during 

meditation, as they will, look at them with a friendly attitude. See them as friends, not 

intruders or enemies. They are a part of you, though not all of you. Be friendly and not 

harsh. 

Don’t worry too much that you’re doing it wrong. You will worry you’re doing it 

wrong. That’s OK, we all do. You’re not doing it wrong. There’s no perfect way to do it, 

just be happy you’re doing it. 

Don’t worry about clearing the mind. Lots of people think meditation is about 

clearing your mind, or stopping all thoughts. It’s not. This can sometimes happen, but 

it’s not the “goal” of meditation. If you have thoughts, that’s normal. We all do. Our 

brains are thought factories, and we can’t just shut them down. Instead, just try to 

practice focusing your attention, and practice some more when your mind wanders. 

Stay with whatever arises. When thoughts or feelings arise, and they will, you 

might try staying with them awhile. Yes, I know I said to return to the breath, but after 

you practice that for a week, you might also try staying with a thought or feeling that 

arises. We tend to want to avoid feelings like frustration, anger, anxiety … but an 

amazingly useful meditation practice is to stay with the feeling for a while. Just stay, and 

be curious. 

Get to know yourself. This practice isn’t just about focusing your attention, it’s 

about learning how your mind works. What’s going on inside there? It’s murky, but by 

watching your mind wander, get frustrated, avoid difficult feelings … you can start to 

understand yourself. 

Become friends with yourself. As you get to know yourself, do it with a friendly 

attitude instead of one of criticism. You’re getting to know a friend. Smile and give 

yourself love. 

Do a body scan. Another thing you can do, once you become a little better at 

following your breath, is focus your attention on one body part at a time. Start at the 

soles of your feet — how do those feel? Slowly move to your toes, the tops of your feet, 

your ankles, all the way to the top of your head. 

Notice the light, sounds, energy. Another place to put your attention, again, after 

you’ve practice with your breath for at least a week, is the light all around you. Just keep 

your eyes on one spot, and notice the light in the room you’re in. Another day, just focus 

on noticing sounds. Another day, try to notice the energy in the room all around you 

(including light and sounds). 

Really commit yourself. Don’t just say, “Sure, I’ll try this for a couple days.” Really 

commit yourself to this. In your mind, be locked in, for at least a month. 

You can do it anywhere. If you’re traveling or something comes up in the morning, 

you can do meditation in your office. In the park. During your commute. As you walk 

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somewhere. Sitting meditation is the best place to start, but in truth, you’re practicing for 

this kind of mindfulness in your entire life. 

Follow guided meditation. If it helps, you can try following guided meditations to 

start with. Peace Starter Meditation app has 7 short but effective guided meditation and 

it is amazing for beginner. 

Check in with friends. While I like meditating alone, you can do it with your spouse 

or child or a friend. Or just make a commitment with a friend to check in every morning 

after meditation. It might help you stick with it for longer. 

Listen Meditation Music. Listen to meditation music has many health benefits and 

it also help you to get more enjoy from meditation session. Just open your Peace 

Starter Meditation and listen to great music collection. 

Smile when you’re done. When you’re finished with your two minutes, smile. Be 

grateful that you had this time to yourself that you stuck with your commitment, that you 

showed yourself that you’re trustworthy, where you took the time to get to know yourself 

and make friends with yourself. That’s an amazing two minutes of your life. 

Meditation isn’t always easy or even peaceful. But it has truly amazing benefits, and 

you can start today, and continue for the rest of your life. 

Did you know that Sharing involves cooperation, and cooperation has been essential to human 

flourishing 

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30 Days to Change Your Life 

Now according to popular wisdom, it takes 30 days to make or break a habit and you will be 

learning what it takes to create the life you want. Following workbooks are designed for you to 

cultivate different qualities of awareness into your life so you can achieve mental and emotional 

states of peace and happiness. If you commit to these challenges, I promise you will experience 

dramatic positive shifts in your well-being, physical and emotional health, and your vitality. 

30 Days to Happiness: Learn how to live in the present moment and experience true, long 

lasting happiness, in under 5 minutes 

30 Days of Stress Relief: For anxiety, panic attacks, stress, health anxiety, social anxiety, 

confidence & self esteem 

30 Days of Meditation: How to Meditate Deeply – Meditation Techniques to Relieve 

Anxiety & Improve Your Health in 5 Minutes 

30 Days to Gratitude: Learn how to appreciate all the good in your life and thereby create 

even more of it with an attitude of gratitude 

30 Days to Freedom: Learn how to always overcome resistance, take action, succeed every 

day, and make changes that last. 

30 Days of Affirmation: Learn Affirmations To Achieve Success, Self-Motivation And 

Confidence In Your Life 

Also you can enjoy our inspirational blog post. 

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About the Author 

Deniz Yalım is the founder of BayArt which is about Mindfulness Meditation for Relax, 

Breathe, and Quality of Life to Reduce Stress, Anxiety and Depression. 

Deniz Yalım is the founder of Peace Starter Meditation. With Peace Starter, the physiology 

undergoes a change and every cell in the body is filled with more prana (energy). This results in 

joy and enthusiasm as the level of prana in the body increases and the mind becomes fresh, 

delicate and beautiful. 

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Connect with Deniz Yalın 

I really appreciate you reading my book! Feel free to share this uncopyrighted e-book. Here are 

my social media coordinates: 

Friend me on Facebook: https://www.facebook.com/meditationmusicforrelax 

Follow me on Twitter: https://twitter.com/bay_art 

Favorite my Smashwords author page: https://www.smashwords.com/profile/view/erdozcan 

Subscribe to my blog: https://bayart.org/blog/ 

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7 Days of Mindful Living: Mindful Steps to Enhancing Your Life Expectancy

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