This document discusses the Italian concept of "Dolce Far Niente", which translates to "sweet idleness" or "the sweetness of doing nothing". It is described as the Italian version of mindfulness, involving relaxation and moderation. The document provides context on how Italians have practiced it for ages as an art form of being idle. It then discusses how to practice Dolce Far Niente through scheduling free time, preparing meals with loved ones, using the five senses, and electronic detox.

1. Dolce Far Niente
How To Practice
Mindfulness The Italian Way
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2. Dolce Far Niente
How To Practice
Mindfulness The Italian Way
Everfeltguiltyofprocrastinationorsimplydoingnothing?Donotworry–itturnsout
there’sarttobeingidle.Italianshavebeenmasteringitforagestheycallit–dolcefar
niente.It’stheirveryownversionofmindfulness.Itmayseemhardatfirstbutitsurelyis
rewardingtoactuallydonothinginmoderation.LearnhowtopracticeDolceFarNiente–
mindfulnesstheItalianway.
Dolcefarniente–Italianexpression,asimplenounthatshouldberightfullypronounced
likethisdol·cefarnien·teˈdōl-chē-ˌfär-nē-ˈen-tē,butthatcouldequallyrightfully
becomeagamechanger.Why?Becausethispleasantactofrelaxationorasitliterally
translates‘sweetdoingnothing’canbecomeyourguidetomindfullife.

3. Dolce Far Niente
In Popular Culture
Mostofushave beenintroducedtotheconceptbythefilm“Eat,Pray,Love”starringJulia
Roberts. Inthishollywoodblockbusterthemaincharacterfeelsoverwhelmingguilt
becauseassheputsitallshehasdoneforthreeweeksis“learnafewItalianwordsand
eat.”HerEuropean,mostlyItalianfriendsexplainthelovelyconceptofDolceFarNiente–
thesweetnessofdoingnothing.
Ildolcefarniente.Ilbelfarniente.Literally,“thesweet,orbeautiful,(actof)doingnothing.”
Inthefilm,it’stranslated“thebeautyofdoingnothing”becausethat’saboutascloseas
youcangetinEnglish.Butit’snotreallycorrect.Thenounhere—andthenuggetofthe
idea—isnotbeauty.It’stheinfinitive“todo”(fare)…farniente…todonothing.Sweet
idlenessiswhatwe’retalkingabouthere.
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4. Dolce Far Niente
Why You Should Practice
becauseworkingtoomuchaffectsyourproductivity
inabadway
becauseDolceFarNiente’saboutfermentation,
meditation,andobservationergomeditation!
becauseit’stheabsenceofmindlessproductivity.It’s
theliberationfromduty,from“must.
becauseithelpsyourminddetoxinthemostnatural
way

5. Graphing Productivity & Overtimeproductivitylevels
start 2 week 4 week 6 week 8 week
Source: Slouken Blog
How working too much can affect your productivity

6. You feel guilty while watching TV on Sunday.
You’re not actually accomplishing anything at work.
Your eyes are starting to crap out.
Your family constantly complains about your schedule.
You’re always the last one to leave the office.
or you actually feel guilty doing anything pleasant but work. Make room for
guilty pleasures in your busy hectic schedule.
Research has shown that people who log excessive hours actually
accomplish less.
Staring at a book, paperwork, or a computer screen at close range for hours
on end can make you gradually develop nearsightedness.
Excessive hours are linked to physical illness, including heart disease. That means
you’re trading a few extra hours of productivity tonight for a few sick days later.
For Italians family is one constant thing in life! They value it a lot. So make sure to make
time and listen to what your loved ones have to say. Their feedback is valuable, too.
working too much
5 Signs You Are

7. to master the art of Dolce Far Niente
Proven Ways
It is not easy advice to follow. We are hard-wired not to do nothing. And yet, how much richer
we might all be—richer in spirit and art and love and human cooperation—if we stopped
and contemplated and let the freedom of non-accomplishment loosen our creative powers
and insights. Italy’s gift to the world is a cultural predisposition toward understanding,
allowing, even encouraging—at times—the doing of nothing which is inextricably linked to
the creation of art and healthy human relationships and simple mental health.
5
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8. Decide on the date. It’s best to plan your Dolce Far Niente session
You have probably mastered the art of scheduling work and errands. Why
not try to schedule free time – your Dolce Far Niente session.

9. Get your groceries ahead!
Planning ahead includes planning the food you want to enjoy! Remember to
keep it simple and delicious. To boost the effect go for Italian food!

10. Turn off all notifications!
Go ahead and make room for electronic detox. It’s time to relax and enjoy
simple pleasures and not to browse news feeds.

11. Find a place!
Try to find a chair, inside or out, and sit there. Gaze, daydream or just sit. It’s not as easy
as it seems. Get rid of all the guilty feelings! You deserve this sweet doing nothing!

12. Spend time with the loved ones!
Make dinner with your lover or prepare something for your friends and family. Choose a
simple recipe, turn on some music and collaborate in the kitchen.

13. and the art of Dolce Far Niente
Senses
Practicing Dolce Far Niente is about mastering the art of using all 5
senses! Learn to savour your senses and to be a good listener. Always
appreciate the beauty around you by listening to music, writing poetry,
appreciating art, or thoughtfully tasting your wine as you sip on it.
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14. Your Brain and 5 Senses
Touch
Taste
Vision
Hearing
Smell
A sense is a physiological capacity of
organisms that provides data for perception.
The nervous system has a specific sensory
system or organ, dedicated to each sense. alsocalledtactition(adjectivalform:tactile)or
mechanoreception,isaperceptionresultingfromactivationof
neuralreceptors,generallyintheskinincludinghairfollicles,
butalsointhetongue,throat,andmucosa.
(or,themoreformalterm,gustation)is
oneofthetraditionalfivesenses.It
referstothecapabilitytodetectthetaste
ofsubstancessuchasfood,certain
minerals,andpoisons,etc.
(adjectival form: auditory) is the sense of
sound perception. Hearing is all about
vibration.
isthecapabilityoftheeye(s)to
focusanddetectimagesof
visiblelightonphotoreceptors
intheretinaofeacheyethat
generateselectricalnerve
impulsesforvaryingcolors,
hues,andbrightness.
orolfaction
(adjectivalform:
olfactory)isthe
other"chemical"
sense.Unlike
taste,thereare
hundredsof
olfactory
receptors(388
accordingtoone
source[9]),each
bindingtoa
particular
molecularfeature.

15. Dolce Far Niente
Remember To Practice
Mindfulness The Italian Way
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