“One card a day, 10 minutes a day”
A simple and accessible way for anyone to bring mindfulness meditation into everyday life.
Today’s Mindfulness
Book Description
Translated by The Tree Group Press. Published by The Tree Group.
Today’s Mindfulness is a deck of 50 cards.
One side of each card features an inspiring image, while the other side offers guided text for mindfulness practice. The images have been carefully selected and created to help focus the mind and awaken visual inspiration. Take a few moments each day to choose one card and practice the mindfulness exercise written on it.
Over time, this simple practice can help the mind enter a more mindful state. Some cards may feel especially helpful, while others may not immediately resonate with you. Even then, it can be useful to intentionally choose and practice with a card that feels difficult. These cards may reveal something important about the deeper nature of the mind.
Open your five senses and experience what is around you, just as it is, in this present moment. The shining blue sky during a walk, the sound of a dove, the aroma of coffee rising with the warmth of the cup—each of these small experiences is part of the present moment we so often miss. Mindfulness invites us to return to these moments and bring our attention back to now.
Today’s Mindfulness is a precious deck of cards that awakens our senses and our mind when we become absorbed in thought and lose touch with the present. For those who have felt that mindfulness meditation is difficult, Today’s Mindfulness offers a simple way to begin: one card a day, 10 minutes a day.
By setting down the stress and intense emotions of everyday life, turning inward, observing yourself, and gently holding your own experience, you can begin to feel inner calm and live with greater balance. Because Today’s Mindfulness is designed as a card deck, it can be used anytime and anywhere, without being limited by time or place.
As with physical exercise, it is better to practice briefly and often than to practice for a long time only once in a while. First, try setting aside just 5 to 10 minutes. May Today’s Mindfulness help you move through the day with a more mindful and awakened mind.
What Is Mindfulness?
Mindfulness is a state of mind in which we are aware of “this very moment” and paying attention with our whole mind. By recognizing our experiences, thoughts, and emotions just as they are, in a state of wakefulness, mindfulness helps us find a calmer mind and a truer sense of self. Rooted in Eastern meditative traditions, mindfulness has been reinterpreted in the West as a simple and accessible way for anyone to approach meditation, and it is now widely recognized as a part of contemporary culture.
Meditation that helps us remain in a mindful state—a state in which the mind can reflect deeply and calmly—has long supported people in finding balance in life. In today’s stressful world, mindfulness meditation can be considered an essential practice for experiencing peace within us.
Of course, some people may find mindfulness difficult or may have negative assumptions about it. In reality, however, mindfulness can be understood as a simple practice that can be applied to everyday life in many ways. For those encountering mindfulness for the first time, Today’s Mindfulness offers an easy and enjoyable experience.
How to Use the Mindful Cards
Today’s Mindfulness: When and How Long Should I Practice?
Mindfulness meditation can be practiced early in the morning, at night in a quiet moment, or at any time during the day. First, try setting aside 5 to 10 minutes. As with physical exercise, mindfulness is more helpful when practiced briefly and often than when practiced for a long time only once in a while. If you practice it as part of your daily routine, your mind will become familiar with the pattern and will be able to focus more quickly over time.
You can carry the cards in your bag or pocket and practice mindfulness during your commute, while waiting for the subway or bus, or while traveling somewhere.
Today’s Mindfulness: How Should I Prepare?
Before beginning a mindfulness practice, a simple preparatory ritual can help create a positive state of mind. For example, before meditating, you might wash your hands and face and give this small act a symbolic meaning, as if you are washing away the stress of the day. It may also help to change into comfortable clothing that does not restrict your breathing.
Take several deep breaths and allow yourself to become both awake and relaxed. If you practice mindfulness in the evening, you might light a candle and create your own ritual of gratitude for having completed the day.
Today’s Mindfulness: Where Is a Good Place to Practice?
Mindfulness is best practiced in a quiet space where you are less likely to be distracted. Turn off your phone, and if you are at home, ask your family to help create a calm atmosphere.
You do not need to create a special place. Your bed, study room, or reading room can all become good places for practice. It may also help to place objects that support or inspire mindfulness meditation—such as a candle, bell, or images of spiritual teachers—somewhere visible, so they can help focus the mind.
Today’s Mindfulness: What Is the Right Posture?
The best posture for mindfulness is one that allows you to keep your back straight while remaining comfortable. Unless a card gives specific instructions about posture, try one of the following positions.
Sitting cross-legged comfortably: One of the easiest ways to sit on the floor with your back straight is to sit cross-legged. If needed, use a cushion to raise your hips slightly. Keep your back straight and lengthen your spine. Let your hands rest calmly on your knees.
Sitting in a chair: If sitting on the floor is difficult, sit on a firm chair that supports your back. Place your feet flat on the floor, with your toes pointing forward and your heels positioned directly below your knees. If your feet do not reach the floor comfortably, place a book or another object under them. Lift your chest and imagine a single thread extending upward from the top of your head, gently lengthening and aligning your spine.
Today’s Mindfulness: How Should I Use the Cards?
Choose one card at random from the 50-card deck and place the side with the guided text facing up. Read the text carefully. Then turn to the image on the other side of the card and prepare to gather your attention.
Try to focus fully on the image. If distracting thoughts arise, allow them to pass. Remember to breathe slowly and calmly. Once your mind has settled and you feel ready, follow the guided practice written on the card.
The Gift of Today’s Mindfulness
Mindfulness meditation often begins with noticing and gently guiding the restless, wandering mind. Do not be surprised if one day you feel calm and clear, and the next day you do not. This kind of fluctuation often appears before the mind becomes calmer, clearer, and more balanced.
It is important to continue practicing with patience and consistency. As you do, you may begin to receive the gifts of a mindful state of mind—inner peace, clearer awareness, and a deeper sense of balance.
Read Together
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오늘의 마인드풀니스 카드 중에서 충만한 에너지로 가득하게 마인드풀니스는 우리 안에 충만한 에너지를 불어넣어 주는 명상입니다. 차분히앉아 손을 펴서 무릎에 내려놓으세요. 의자에 앉아도 괜찮습니다. 눈을
