The Puzzle piece LIVING IN THE PRESENT
Practice book
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Practice book
INTRODUCTION TO THE PUZZLE PRACTICE BOOK
You’re reading these lines because you’ve decided to bring a Puzzle tip into your life—congratulations on taking this meaningful step!
The Practice Book serves as your guided companion to implement Thee Puzzle tips, supporting you step by step on your transformation journey toward living well. For each Puzzle tip, you’ll find practical guidance on how to apply it and tools to track your progress. Be ready to take notes as you move through the steps!
When introducing a new Puzzle tip, we recommend focusing on just one tip at a time for a minimum of seven consecutive days. Science suggests that building a habit takes about three weeks:
The first week helps you get familiar with the change.
The second week can be challenging as doubts and resistance often arise. This is when persistence is key—stick with it!
By the third week, the habit will feel natural, and you may even find yourself craving the practice. From this point on, the tip becomes part of you.
Once you’ve completed the program with one tip, move on to the next. There’s no pre-set order—focus on what feels right for you, when you need it most.
Enjoy the process of anchoring new habits into your life!
Live well.
SETTING THE SCENE TO LIVE WELL
How do you feel starting this practice book? On a scale 0 to 10.
How do you want to feel after applying Thee Puzzle in your life? On a scale 0 to 10.
Do I commit to myself to keep going until I reach my goal?
And when do I want to start?
You have chosen to focus on the tips of the Puzzle piece:
LIVING IN THE PRESENT
Capture why I have chosen to transform the role "Living in the present" plays
On a scale from 1 to 10, capture my perception how dysfunctional the Puzzle piece "Living in the present" is today
On a scale from 1 to 10, write down what success will look like after I have successfully practiced the tip for 7 days in-a-row
Science shows that it takes in total 3 weeks to settle a habit. The first 7 days to get used to it and ensure it suits you. The 2nd week will be challenging as this is when we fight and question a change. By the end of the 3rd week, you will crave to practice and the tip will be with you forever!
Today
Goal
Result
SETTING UP EXPECTATIONS
TO SPOT WHEN I AM PRESENT (or not)
What this tip is about:
How to practice this tip?
This 7-day program combines the practice of being present with exploring how I anchor myself in reality and manage my reactions.
By the end of the program, I’ll better understand how to live in the moment, reduce unconscious emotional triggers, and bring more peace and clarity into my life.
Day 1–2: observing reality and grounding in the present
I will set aside time each day to practice being present with my surroundings while alone - to avoid distraction.
I’ll focus entirely on the moment and include physical movement to help me stay connected to my body, making it easier to remain grounded.
The action is to go for a walk outside, where there are plenty of physical stimuli to focus on. Start with short walks, just 5–10 minutes at a time as it can be demanding at first to concentrate on being present. I can increase the duration over time, as I feel ready.
Notice how the air feels on my skin and as I breathe.
Observe what my eyes see and the scents I pick up.
Feel how my body moves and stretches with each step.
The objective is to connect with all the natural elements around me and let go of my thoughts. I’m not here to analyze or project—I’m here to be.
After the experience, I shall ask myself:
On a scale from 0 to 100%, how present was I during the practice?
Did I enjoy the moment? What stood out?
Write down these reflections immediately after practicing to track my progress.
Gentle Reminder: being present takes practice.
At first, I may find my thoughts wandering frequently. That’s natural. My mind is used to being active—it’s my default mode. With repeated practice, this will improve.
Day 3–4: practicing presence in conversations
Now, I’ll extend my practice to conversations with people I trust.
Action Steps:
Focus on actively listening without judgment.
Avoid forming opinions or preparing responses while the other person speaks. Instead, feel the conversation with my body and emotions rather than overthinking with my brain.
If my Ego interrupts with judgments, acknowledge it but return my attention to the discussion. My goal is to genuinely connect with the other person.
I will know I am present when I can handle anything said during the conversation without feeling destabilized. Even disagreements will feel manageable because I’m not taking anything personally. The conversation just is, and I remain separate and steady. I am a lot more than this conversation: I can take it.
After each conversation, journal:
How strong did I feel during the interaction?
Was I destabilized? If so, was I able to refocus and calm my Ego?
In percentage terms, how much of the conversation was I fully present?
How much effort did it take to stay present on a scale from 1 to 10?
How did being present simplify my day in percentage?
Tip:Practice with people I feel safe with and repeat as often as possible during these two days. Each conversation helps me grow more confident in my ability to stay present.
Day 5–6: staying grounded in any situation
I am now ready to apply presence in any situations, including the more challenging ones.
Action Steps:
In any situation where I feel uncomfortable or disconnected, consciously bring myself back to reality. This is especially important during moments of tension or emotional triggers. Overthinking is my natural home at times of stress: with this practice, I am moving to a new address, more quiet and peaceful.
If my Ego takes over with intrusive negative thoughts, pause and refocus on the present moment. Reconnect with my senses, such as feeling my body through touch or breathing, or noticing my surroundings.
At the end of Day 6, reflect on:
To which extent was I able to remain present in difficult situations?
How did staying present change my experience of these moments compared to how I used to handle them?
Was I able to refocus each time my Ego interrupted? How did that feel?
Practice as much as I can, confronting myself with real life situations. This learning comes through expositing myself, over and over.
Day 7: consolidating insights and planning forward
On this Day 7, take time to review the week and write down:
The most impactful moment of the week—when I realized my reactions were disconnected from reality, and being present changed my experience (my “aha!” moment). If there wasn’t a standout moment, note the most significant insight I gained during the week.
Do I notice a positive trend? Is it becoming easier to stay present? Am I able to stay in the moment longer before my Ego intervenes?
How does being present simplify my life? If it doesn’t feel that way yet, what adjustments can I make to improve the practice?
Keep practicing presence for another two weeks, as science shows it takes 3 weeks to fully form a habit. By committing to this program, I’ll build the skills to stay grounded in reality, navigate conversations with ease, and reduce unnecessary stress—tools that bring peace, clarity, and resilience to my daily life.
Table of content
To spot when I am present (or not)
Just be - a gift to myself
Meditate
Reflecting back on this experience:
What worked well?
What will you change with the next Puzzle piece?
Be kind to yourself!
Habits come and go: what matters is to be directionally correct.
It is OK to come back to a Puzzle piece you have already tackled, or to take more time to anchor a habit.
Do as it suits you best.
MEDITATE
What this tip is about:
How to practice this tip?
Meditating means feeling a deep sense of connection with the present moment.
Meditation has a calming effect that lingers. If I meditate in the morning, for example, this sense of calm will often stay with me throughout the day, quietly at the back of my mind. Or if I meditate in the evening, I am likely to experience deeper, more restorative sleep.
Meditation is about expanding from within, existing solely in the here and now—free of any past or future. It’s a powerful gift I give myself to fuel my days.
It is about feeling the moment together with having some thoughts about the moment. But I am not thinking about the moment. While I am connected to my body and emotions, my brain is awake. I don’t aim to banish my thoughts entirely. Instead, the goal is coherence. Meditation is about openness—welcoming whatever comes. As emotions or thoughts arise, I let them float by without attachment to any idea, worry, or history.
This openness allows them to flow through me more easily.
Meditation is not about control; it’s about moving with the melody I create for myself. Meditation involves both my head and body. It is not about being stuck in my thoughts or feelings but about integrating them. I aim to think and feel—together.
As I meditate, my Ego will likely try to distract me (less so as I practice), and that’s OK. I might find myself disconnected from the meditation, forgetting I’m even doing it as I get lost in my thoughts. When I notice this, I simply pause and return to meditating. Distraction is normal, especially when I’m starting out.
Think of it like learning to juggle: at first, the balls drop constantly. But with time, the process becomes smoother, and once learned, it stays with me forever. Meditation works the same way—the more I practice, the more naturally I’ll settle into it and the more lasting the habit will become.
When I want to meditate, I need to feel comfortable and able to focus.
First, I shall choose a theme. Meditation themes are abundant, so I should select one that suits my current needs writing down my key words plus "meditation" in the search bar.
- Do I want to feel calmer?
- Cultivate gratitude?
- Embrace self-acceptance?
- Build self-love?
Then I should pick a guided meditation or music. There are many excellent options available for free on YouTube. While these are videos, it’s much more effective to listen to them rather than watch—because I meditate best with my eyes closed. I can turn my phone down as I launch them, and listen to voices.
Whether I listen to a voice or music doesn’t matter as much as staying present with my meditation. The goal is to remain engaged, avoiding both falling asleep and letting distractions pull me away for too long.
Start small. Begin with 5–10 minutes daily, increasing the duration over time as I become more comfortable. The ideal meditation duration is 20 minutes per day, but this may feel overwhelming at first
Adapt the experience: meditation doesn’t have to follow a strict program or theme unless I want it to. Each session can be a fresh experience, tailored to what I need at that moment. There are no rules—flexibility is key.
Over time, I will notice that meditation has a calming effect on both my days and nights. It will become an underlying principle, helping to build resilience and fostering a stronger sense of balance and peace in my life.
This 7 days program combines the principles of being present with meditation, acting as a step by step guide to build this habit. I will start small, explore what suits me best, and gradually deepen my practice. By the end, I will have a sustainable framework for incorporating meditation into my daily life.
Day 1: Getting started
Choose my meditation style. Decide how I want to meditate:
with medidation music
using guided meditations, with someone speaking
Later on, I could also practice in silence but it does require greater expertise so we would not recommend to start there.
Experiment with themes
Identify a theme that resonates with me today - such as calmness, gratitude, self-acceptance, self-love, etc.
I can explore resources freely available on YouTube, which offer excellent content, both for music and voices.
If I choose a guided meditation, seek from renowned teachers such as Eckhart Tolle, Tara Brach, Mooji or Joe Dispenza. Also, make sure that I like the voice of the person who speaks. Point being that although we choose a video off YouTube, we turn the phone down and solely listen to it. We do not want to look at visuals when we medidate.
Set a time for practice. Identify the most convenient part of my day for meditation. It could be the start of my morning: Start the day with calm focus.
Or it could be evening, to leave my day behind and foster deeper sleep.
Commit to 5–10 minutes daily, and to practice at the same time each day.
Prepare my space. Find a quiet, comfortable place where I won’t be disturbed. Whether sitting or lying down, ensure I can relax fully. Avoid standing to help maintain focus, or distractions.
Start the session. Begin with a short, simple session: Close my eyes and follow the meditation I chose. Follow and stay with the voice, or listen to the music. When my mind wanders (as it will!), gently redirect my attention back to my meditation. That is normal and OK: I just refocus when it happens. And if I practice in the evening, stay awake while I meditate.
Be grateful. End this moment by thanking myself for the experience, and thanking the person whom I listened to. On a note from 0 to 10, write down how come I feel. Capture it each day so I can measure my progress over time.
Day 2-6: Experiment
Keep on practicing, consistently each day.
Keep track too of how calm I feel after the session. If I practice in the morning, carry this feeling with me throughout the day. To illustrate, one CEO of Disney shared he always starts his day meditating and that it helps him handle better the stress of his day.
And if I practice in the evening, notice whether my sleep is deeper and I wake up more rested. If my sleep gets interrupted, I can also have a small session in the middle of the night to interrupt the loops of thoughts which woke me up.
Notice also for myself whether I am able to focus my attention on the meditation better and better over time.
One positive side effect of this practice is that it forces me to slow down and concentrate. If my days are full and I handle lots of topics, people and ideas - this is a good occasion to make a break. And this habit settles in, then I can think about adjusting my days to be more efficient - for instance to concentrate longer on a few topics.
Day 7: Validate
Look back at my week and reflect
How calm and present did I feel on a scale from 1 to 10? Do I notice an improvement since I started doing medidation?
How does meditation influence the rest of my day or night?
Be patient with myself too. Rome was not built in a day, and meditation is a practice that does need time and consistency to be grounded and deliver its full benefits. Rest assured that the calming effect of meditation will grow, carrying over into my daily life.
Keep practice for another two weeks, as science shows it takes 3 weeks to fully anchor a habit.
More challenges?
Come back to the Puzzle as you see fit
Seeking for inspiration?
Go through Thoughts and People’s stories to find out how others have leverage the Puzzle to solve their challenge
WHAT NEXT?!
JUST BE - A GIFT FOR MYSELF
What this tip is about:
How to practice this tip?
When I am present, I am neither in the past nor the future—I am just here.
While the previous tip focused on connecting with my environment, this one is about being present to myself.
Being present to myself is a different state than when I am active.
It is still about being in my body, not in my head, but this time the focus is on how I feel inside. It’s about connecting with myself, not with what’s around me.
This practice invites me into a very deep and profound relationship with myself. It is an addictive one too—because when I am present for myself, I have my full attention and care. These are precious moments where I can fully be myself, accepting and loving who I am. There is no judgment, no opinions about who I should become, and no thoughts about where I come from. It is all about enjoying being alive. It is about being happy to exist, here, in the moment.
Be aware that this tip takes time to anchor. Most likely, it will take days before I begin to experience this state —and in the meantime, all sorts of thoughts may arise, such as
- “This isn’t working.”
- “I can’t do this.”
- “This requires some sort of superpower or deep concentration I don’t have.”
These are distractions. I must ignore them.
I have everything I need. This is accessible to me, just as it is to anyone else. All I need to do is keep practicing. The only way to fail is to give up—and I’m not giving up. so I already have my answer: I will get there. I just need to be patient.
To practice “being,” I need a quiet and safe place where I can relax.
I can lie down or sit comfortably, but I shall not stand. I can be alone or with others, but the environment must be calm and distraction-free, so I can focus entirely on myself.
Once I’m in this space, I want to close my eyes.
I shall tell myself to empty my mind of thoughts.
I shall slowly repeat the word “empty” in my head, letting moments of silence linger in between repetitions. These pauses must remain empty—no thoughts should intrude.
If it helps, I can synchronize this with my breathing:
As I exhale, say to myself in my head the word “empty.”
Hold my breath briefly
Inhale in silence
Hold my breath again, and as I exhale, repeat “empty.”
Focus entirely on this process. If I catch myself thinking (because I inevitably will), I’ll interrupt my thoughts and return to the practice.
What happens next is priceless.
Nature abhors a vacuum—so as I create space being empty, something else will naturally fill it.
Because I’m not thinking, it is a feeling that will rise to fill the space I’ve created.
It’s warm and powerful, coming from deep inside me. It’s something I may never have experienced before, something I didn’t even know was there. I don’t know where it originates, but I do know it feels good. It feels strong.
Each time my thoughts return, this feeling will retreat, replaced by the noise in my head.
But I can always return to the practice: create space again, and the feeling will rise once more.
When it does, I shall simply stay with it—no thinking, no judgment—just feeling and enjoying the experience. This is a gift to myself: one that has always been there, waiting for me to discover it.
Some name this feeling "unconditional love" —and that description comes the closest to capturing its essence.
Again - the more I practice, the easier it will become.
I’ll find it easier to focus and remain focused for longer periods of time. The feeling will appear more quickly, grow stronger, and stay with me longer.
This is my journey into being fully present for myself. It brings a strong sense of inner peace and comfort, and enables my personal growth quietly but surely, in the background.
This program is designed to help me build the habit of being present with myself, step by step, creating a profound connection that fosters peace, comfort, and personal growth. By following this approach, I will gradually learn to enjoy the art of simply “being.”
Step 1: Be comfortable
The first step is to create a safe, quiet space where I can relax and focus on myself.
Find the right environment: choose a place where I can be undisturbed. This could be a comfortable chair, a bed, or a quiet corner. Avoid distractions like phones or loud noises.
Position myself: sit or lie down comfortably. Avoid standing during this exercise.
Set the tone: The goal is to connect with myself, not my surroundings. While I can practice with people nearby, the environment should be calm enough for me to stay focused and undistracted.
The objective here is to avoid thinking and simply be with my body. I am creating the conditions to connect with myself and begin to experiment with how this feels.
Step 2: Introduce being present for myself
The practice is about being empty of thoughts and connecting with my body and heart, not my brain.
Follow this process:
- Close my eyes and repeat the word “empty” slowly in my mind.
- As I exhale, say “empty.”
- While inhaling, keep silence in my head, like holding my breath mentally. Avoid thinking of anything except the next exhale, when I will repeat “empty.”
Alternatively, I can focus on my heartbeat:
Listen to it closely, concentrating solely on the rhythm.
Gradually, let the word “silence” take the place of one heartbeat, and repeat.
The key is not the breathing or heartbeat itself but the empty space in between. What I want is to create room within myself, free of thoughts. Breathing or heart beats are means to an end: vehicules to get there.
As needed, I can also listen to videos created by Mooji on YouTube, as he also has interesting way to guide us through this process. We recommend to avoid look at these videos though: rather listen to them.
Refocus as needed. If my mind wanders (and it will), gently interrupt the thoughts and return to repeating “empty” or listening to my heartbeat. Avoid judgment or frustration—just notice the interruption and bring myself back to the practice.
Stay awake. While this practice can help me fall asleep, that is not the goal here. Ensure I remain awake and focused.
Time and duration: Practice during quiet times, such as mornings or evenings, for 5 to 10 minutes maximum at the start.
Step 3: Experiment being present for myself
As I create space within, something will naturally arise to fill it.
Notice the feeling. Because I am not thinking, a new sensation will begin to emerge—something warm and strong, originating deep within me. This may feel unfamiliar at first, and so I may switch back to my brain the first time it happens. That is OK: comfort myself all is normal, and go back to practicing.
Allow the feeling to grow. It may start in my feet, heart, or head, or it may change from day to day. Let it flow naturally and expand within me. Stay with this feeling and savor it—do not analyze or judge it. The key is not to think but feel.
Reconnect if thoughts return. If my thoughts intrude, the feeling will retreat - as my thoughts will always take priority. That is OK. Return to creating space, and the feeling will reappear.
Embrace the experience. This feeling is everything I could wish for: acceptance, love, strength, gratitude, safety, and peace. It is me being myself, deeply connected and kind with whom I am. Some describe it as unconditional love. It is a gift I am giving myself—and an realization that I have this within me.
Step 4: Be patient and repeat, every day
This process may take days before I feel anything significant, but persistence will pay off.
Remind myself that this is a journey. Each session, no matter how brief or distracted, brings me closer to inner peace. Remember too that the feeling will come naturally: I cannot force or control it. My role is simply to create space and allow it to emerge.
Trust the process. Once I start experiencing this feeling, I will not lose it. Like learning to ride a bike, it becomes a part of me.
Over time, I will notice that:
Creating silence becomes easier.
I make space more quickly.
The feeling grows stronger and lasts longer.
I naturally increase the duration of my practice, enjoying these moments of profound comfort and carrying them into my daily life.
By practicing every day, I will cultivate a deeper connection with myself, creating a lasting sense of inner peace and strength. This will change forever how I look at myself. Because only an extraordinary person can create such an extraordinary feeling. And that person is me.
CONGRATULATIONS!
MYSELF
EGO
PRESENT
CONNECT
FILTER
COMPASS
PROTECTION
POLLUTION
RULES
MASTER
YOU ARE MASTERING THE TIPS RELATING TO THE PUZZLE PIECE "LIVING IN THE PRESENT"!
WELL DONE!!