Mindfulness
30 days of being aware
Practices to reconnect you with yourself.
Delivered through a chatbot — simple, focused, no fluff.
It’s never been this simple.
A 30-day, hands-on mindfulness journey delivered through a chatbot.
Each day, you’ll receive a short, practical exercise — simple ways to notice your body, emotions, breath, and everyday reactions. It takes just 10–15 minutes. No video lessons. No complicated techniques. No prior experience needed.
Step by step, you’ll build the habit of paying attention to yourself. You’ll start to understand your inner states more clearly — and gradually replace tension and burnout with a steadier sense of ease and inner support.
A clear, structured path back to yourself — simple, grounded, and paced to fit real life.
A signature mindfulness approach
by Olga Tsisarenko
She is a psychologist, facilitator of women’s circles, and creator of art-based therapeutic practices and stories. She has been practicing mindfulness for several years.
She works across various therapeutic approaches, integrating mindfulness into each one — viewing it as the foundation that supports all meaningful inner work.
For her, mindfulness is not about “breathing the right way.” It is the practice of meeting yourself in every moment — with honesty, gentleness, and without self-judgment.
How the Program Is Structured
1
Week — Slowing Down
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The foundations of conscious breathing
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Learning to notice your “inner weather”
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Tuning in to your body’s signals
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Exploring what it truly means to be present
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Short daily practices to build awareness (guided reflections, art-based exercises, meditations, and journaling)
2
Week — Working with Thoughts
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Understanding automatic thoughts and how they quietly run the show
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Catching anxious thinking at the very beginning
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Learning to trust your inner sense instead of believing every thought
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Stepping back from the constant stream of your mind
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Short daily awareness practices (the “Mountain” and “Invisible Sun” meditations, grounding rituals with water and fire, and the art-based exercise “The Web of Thoughts”)
3
Week — Working with Emotions
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Cultivating mindful spontaneity
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Learning to move with emotional waves instead of resisting them
Identifying and naming your emotions with clarity -
Becoming aware of subtle emotional shifts
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Short daily awareness practices (mirror self-observation, presence and micro-movement meditations, art-based exploration, the “Guest at the Door” practice, and the reflective journaling exercise “Echoes”)
4
Week — Working with Your Body
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Building a deeper sense of trust in your body
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Introducing simple, grounded gratitude practices
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Learning to have an inner dialogue with your body
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Using the breath as a bridge back to your body
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Gently widening your field of attention
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Creating a felt sense of safety
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Short daily awareness practices (gesture meditation, body scans, meditative drawing, “Reverse Movement,” and “The Space Around Me”)
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Bringing it all together through integration
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Click the “Start 30 Days of Mindfulness” button.
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You’ll be redirected to the Telegram bot to complete your purchase.
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Receive a daily message with a short piece of guidance and a mindfulness practice.
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Set aside 5–10 minutes a day to practice — whenever it works best for you.
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Missed a day? No problem. Your access remains open, and you can return to the practices anytime.
How the Course Works
What if...
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...I miss some practice days?
Each day at 6:00 AM, the bot sends a short insight and a guided practice.
Miss a day? You can track your progress inside the bot and revisit any practice whenever you’re ready.
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...I never practiced mindfulness before?
You don’t need any prior experience or special knowledge to join this course.
The program is designed so that anyone can access widely recognized, proven mindfulness techniques — all you have to do is take the first step.
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...practice is hard?
All practices are designed to take no more than 5–10 minutes a day.
They’re intentionally simple and easy to follow — requiring nothing but your attention.
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...the course only has meditations?
Meditation plays an important — but not central — role in mindfulness practice.
And meditation doesn’t necessarily mean sitting completely still. That’s a common misconception.
The course includes up to 10 guided meditations, each different in tone and format. They’re varied, engaging, and designed to feel accessible rather than intimidating.
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...I lose access to the chatbot?
Your access to the course materials never expires.
If you pause the bot at any point, you can restart it whenever you’re ready — your progress will still be there, and you’ll retain full access to all content.
30 $
Getting started is easier than you think.
You don’t need to prepare, rearrange your life, or become the “best version” of yourself.
All it takes is one decision: to give yourself 30 days to reconnect with who you are.
Course price: $1 per day ($30 total).
“We don’t achieve inner peace — we simply stop standing in its way.”
May these 30 days become a meaningful journey back to yourself — filled with unexpected discoveries, as you begin to explore a new universe: you.