Step 6: Consider the 'why' Pause for around 30 seconds and consider why you’re sitting today. Recognise any expectation or desire you’ve brought along, and let it go. Spread the love: take a moment to consider the wider effects of being mindful today. Feeling calmer helps you feel better – which in turn has a positive knock-on effect for people you encounter during the day, from colleagues to partners to your bus driver. Become aware of this ripple effect. Nothing to achieve: before you continue in the session, remind yourself that there’s no “thing” for you to do here – your only job is to sit for the full session, but beyond that there is nothing for you to do in the normal sense of the word. All you have to do is step back and let it all unfold in its own time and own way.Illustration: Cristina Guitian