I've learnt lots of different techniques, but basically my favorite rhythm is to do the mindful bit, then just focus on silence. My improvements are:

* I agree on the focus!
* Increased self-awareness, self confidence
* Improved intuition, successful outcomes when I go with my gut instinct
* Just being more relaxed and calm in many more situations, I realize not a lot majorly matters. Things can often be replaced, renewed, fixed and so on.
* There is a lot less drama, stress and tension now in my life in comparison to this time last year