Five silent meals or snacks in the week​

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Five 15 minutes sessions of mindfulness of breathing in a week​

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Daily units of 20 minutes or more of exercise (often means an increase level of heartbeat)

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Keep notes reflection on the practice. 

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Keep a diary of your daily/weekly practices.

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The Value of Exercise

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• Find motivation to include exercise into daily life

• For example, make time for 40 minutes per day of fast walking

• Stretch out the body in different ways.

• Explore exercise practice with others, Youtube and more. 

• Above develops wellbeing through harmony of body-mind

• Appreciate increase in levels of energy as exercise develops.