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Mindfulness Basics

Mindful Radio by Practico
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A simple, guided course to help you bring mindfulness into everyday life. Learn how to reduce stress, stay focused, and feel more balanced — one step at a time. – 10-day journey with clear, professional guidance – Suitable for beginners and those with experience – Studio-quality sound and gentle background music – A practical, down-to-earth approach From Practico with love ❤️

Episodes

  1. EPISODE 1

    Day 1 — First Steps

    Hello, and welcome to your first practice, and maybe even your first experience with meditation. In this course, we will guide you through the basics. Please don't worry, we won't try to confuse you with strange talk or baffle you with mystical platitudes. For us, meditation is a simple tool that helps us cope with stress, focus on work, and sleep better. There are only 10 lessons in this basic course. Our first advice is to try every day.

    10 min

  2. EPISODE 2 • SUBSCRIBERS ONLY

    Day 2 — Something New

    Hello, I'm pleased to have you here, for our second day of practice. I invite you now to reflect on our first experience of practicing meditation together. How did you feel before? How did you feel after? Was there a difference? Was it difficult to focus? During the first few lessons, everyone feels somewhat apprehensive, because your brain is learning something new. I can promise you that it passes, and that gradually you'll enter the comfort zone of a newly formed habit.

    12 min

  3. EPISODE 3 • SUBSCRIBERS ONLY

    Day 3 — Intuitive Focus

    It's a pleasure to welcome you to the third day of practice. Last time we speculated on the similarity of thoughts to sounds, and how both just seem to appear and disappear if we just allow them to go their way, like little fish splashing up out of a deep pond and then submerging again. We shouldn't attach ourselves to these thoughts. They come as distractions when we are trying to focus. At such moments, our focus is acute, so we react sharply to any stimuli. We don't need to make an effort to focus.

    14 min

  4. EPISODE 4 • SUBSCRIBERS ONLY

    Day 4 — Sounds and Thoughts

    Greetings, everyone, and welcome to this, our fourth day of practice. Sounds and thoughts, they tend to compliment each other, have you noticed? They can be as loud as a bus or as quiet as a goldfish, sudden, like a tiger, or as slow as drying paint. Both can be pleasant or unpleasant, but if you pay too much attention to your thoughts, they start getting in the way and won't let you focus. We can't stop sounds, and we can't resist the flow of thoughts...

    13 min

  5. EPISODE 5 • SUBSCRIBERS ONLY

    Day 5 — Riding a Bike

    Glad to see you for the fifth lesson. We agreed, did we not, on the fact that any skill takes time and practice? Now everybody here can ride a bicycle, even if it's been a while. Well, think back to when you were a kid, just trying to learn. Wasn't so simple then, but a few scratches later, you got used to pedaling and steering at the same time, and everything fell into place, first by you and then by itself. You no longer had to think. Your body took over and told your mind to go away. Meditation is like biking.

    12 min

  6. EPISODE 6 • SUBSCRIBERS ONLY

    Day 6 — Stop Resisting

    Welcome to the second part of our course. During the last lesson, we compared meditation to cycling. When learning, you have to make an effort to keep your balance. Over time, you get used to it and stop thinking about the pedals, the steering wheel, and the bumps. Now, we just ride for pleasure.

    12 min

  7. EPISODE 7 • SUBSCRIBERS ONLY

    Day 7 — Where and When

    It's a joy to see you on the seventh day of practice. Let's talk about why we need to meditate. Most of the time, we think about the past or the future. We worry about things that have already happened or feel afraid of the uncertainty that lies ahead. It's okay. We're just made that way. Our brains want to control everything and fixate on every problem, even the smallest ones. When we pay too much attention to these background thoughts, we start feeling anxious. We fight ourselves. We lose our serenity. And none of this helps, does it?

    13 min

  8. EPISODE 8 • SUBSCRIBERS ONLY

    Update Day 8 — Catch the Feeling

    Hey, guys, and welcome to the eighth day of practice. Last time, we mainly focused on physical sensations. Today, we will consider our emotions. Most of the time, it's the strong emotions which gain our attention. That is, when we're elated, enraged, lonely, ecstatic, or full of anxiety. But the truth is that we're always experiencing some kind of emotions, even when nothing special is happening. Some are pleasant, some are not. But they're mild or subtle, and we simply ignore them. Let's try to capture these momentary emotions.

    9 min

  9. EPISODE 9 • SUBSCRIBERS ONLY

    Day 9 — A Train Ride

    Welcome to day nine of our meditation practice. Today, we're taking a train ride. Villages, stations, poles, and trees fly past the window too fast to distinguish them or call their names. But you can look into the distance and see the landscape, sliding by like time going backwards. Sometimes we need this to let excessive details fade into a larger canvas. During meditation, you might have thoughts flashing through your mind at a great speed, just like the poles and trees outside the train window. Our task is to focus on the horizon and appreciate the big picture.

    12 min

  10. EPISODE 10 • SUBSCRIBERS ONLY

    Day 10 — The Last Chapter

    Congratulations, you've crossed the finish line and come to the end of the basic course. Time and energy. For mere mortals, these are not limitless resources, right? And there must have been moments when you wondered, why am I doing this? Well, we do it for several reasons. Our goals can be different. For some, meditation helps to cope with stress. Others use it to focus better, fall asleep faster, get rid of anxious thoughts, or just to be alone with themselves. All of these are good incentives.

    12 min
  • 10 Episodes

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A simple, guided course to help you bring mindfulness into everyday life. Learn how to reduce stress, stay focused, and feel more balanced — one step at a time. – 10-day journey with clear, professional guidance – Suitable for beginners and those with experience – Studio-quality sound and gentle background music – A practical, down-to-earth approach From Practico with love ❤️

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