When you arise in the morning think of what a precious privilege it is to be alive - to breathe, to think, to enjoy, to love - then make that day count.

– Steve Maraboli

Welcome Reader to your 5-Day Mini-Mindfulness Course delivered directly into your inbox!

We have a lot to cover so we will dive right in. No fluff, no BS.

This course is for you if:

• You never manage to take time for yourself
• You constantly beat yourself up: I'm so stupid....
• You’re tired of constantly replaying the past or worrying about the future
• Life is slipping through your fingers because you’re always mentally somewhere else
• You get distracted easily, turning simple tasks into hours of struggle, leaving you feeling guilty
• You know meditation could help, but you can’t stick with it
• You want to start your mindfulness journey but don't know how

Nodding along? It’s time to change that.

In just 5 days, you’ll become a meditator, equipped with the tools to make meditation a lasting part of your busy, messy life to finally feel fully alive again.

Here’s what you’ll learn:

• Day 1: Am I meditating right? Know what meditation really is (and isn’t), so you can stop second-guessing yourself.
• Day 2: The one skill for instant calm. Discover the secret to staying peaceful, no matter what life throws at you.
• Day 3: Make meditation a habit. Learn my #1 strategy to make mindfulness part of your daily routine—like brushing your teeth.
• Day 4: Handle tough emotions. Use my proven method to manage uncomfortable feelings without feeling overwhelmed.
• Day 5: Bring mindfulness into your busy life. Get 3 powerful strategies to stay grounded, even on hectic days.

At the end of the course, you’ll get a PDF with everything we have covered.

I know you’re busy, so each day’s lesson will take just about 5 minutes to read plus 1-3 minutes of practice.

Let’s get started!

Hi, I’m Karo

I’m the founder of The Mindful Monday Newsletter, loved by over 1,300 mindful people.

I started this community in January 2021 to share how mindfulness has transformed my life. What began as a personal journey has grown into a thriving community dedicated to finding more calm, clarity, and contentment in everyday life.

Mindfulness transformed my life from feeling lost and overwhelmed to living with purpose and presence—and I’m here to help you feel the same sense of clarity and calm every day.

Now more than ever, you need to know this:

➡️ You are in charge of your inner world, you shape your entire life experience.

When I finally faced my own life, I realized the world I’d created for myself was a nightmare—a constant inner critic telling me I was stupid, any external event could shake me to my core. I felt like a helpless victim, with no control over my situation and like something was seriously wrong with me.

Then, one day, everything changed.

I learned to separate myself from the noise in my head and, for the first time, truly chose the present moment. All the pain disappeared, and I was simply there—enjoying the now. It only lasted for a few moments.

But since then, I’ve been obsessed with finding strategies to tap into the power of the present moment as much as possible and exploring the wisdom of mindfulness.

I truly believe that if more people could access the peace and contentment available to us at all times, the world would become a kinder place. That’s why I started Mindful Monday and created this course for you.

Change starts with you. When we feel good inside, it ripples out to our families, friends, and communities. Every step forward makes the world a little brighter, and I’m excited to see this shift happening in your world too.

I read every mindfulness book, practiced, and experimented until I found what worked. I’m not a guru—I’m just like you, trying to live fully and make the world kinder.

In the past 10 years, mindfulness has completely transformed my life. I went from living on autopilot, feeling powerless, to feeling content, happy, and alive.

And I want the same for you. If I could do it-it’s possible for you too.

Now, let’s dive into today’s lesson!

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Day 1: Are You Meditating Right? + The Surprising Benefits

Mindfulness is the practice of being fully present in the moment, paying attention to thoughts, emotions, and sensations without judgment. It’s a way of approaching life.

Meditation is a tool used to practice being present by training the mind to focus and remain aware. By regularly meditating, we learn to observe thoughts without becoming attached or distracted by them. The ability to be aware helps us to bring mindfulness into everyday life, making us more attentive, grounded, and able to respond thoughtfully rather than react impulsively.

Are you lifting the fog?

Meditation is not a tool to make you feel amazing - it sometimes happens but can also be difficult. Meditation is more a tool to lift the fog around you. We spend most of our daily life on autopilot, to find back to the present moment we have to become still and turn inward.

It’s like sitting in the fog and when you turn your attention inward the fog is lifting and you can see clearly again. 😶‍🌫️

Seeing clearly means you can watch your thoughts and see them for what they are just thoughts.

When you go back to your daily life the fog starts accumulating again.

Meditating regularly will bring more clarity in your life and you’ll be able to see further and gain more understanding of the world.

When you sit in the fog you can only see your view and circumstances, but soon you’ll be able to see and understand other people's circumstances as well.

The more presence enters your life, the better. Presence is like the sun it dissolves the fog until you can see the blue sky. 🌤️

Now it’s up to you would you like to sit in the fog or sun for the rest of your life?

Often I hear people say, but Karo I can’t quiet my mind. I can’t meditate. Or what do I actually do when I sit down?

You watch your thoughts!

If you sit down and are able to observe your thoughts you are doing it right. It doesn’t matter if there is one thought or a million.

The number of thoughts you are experiencing is just a hint of what’s going on in your inner world. The more thoughts you have, the more you will benefit from stillness in your life.

Try it for one minute and see if you can do it!

Now you can be sure that you are doing it right! And just like that you did your first meditation!

Congratulations and see you tomorrow!

Love,

Karo

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PS: On day 2, we will dive into the secret skill that helps you find calm in any situation.

PSS: If you have any questions, hit reply and let me know.