Mindfulness can be practised every moment of the day - while you brush your teeth, while you walk from the parking garage to work, when you eat your breakfast, or whenever your cell phone rings.

• Pick an ordinary activity. You might choose drinking your cup of coffee in the morning, taking a shower, or putting on your clothes. If you wish select an activity that occurs early in the day before your attention is pulled in many directions.

• Choose one sensory experience to explore in the activity, such as the sensation of taste as you drink your coffee or the sensation of water touching your body while showering.

• Immerse yourself in the experience, savouring it to the fullest. Return your mind to the sensations again and again when you notice it has wandered away.

• Bring gentle, friendly awareness to the activity until it has been completed.

Reflection

Do you notice any way that bringing mindfulness into your everyday life changes things for you?

If you find it hard to practice meditation regularly, practising a few minutes of mindfulness informally each day can also build a habit of being aware in the present moment. It’s not a lesser practice, because in fact our goal is to bring awareness to as many moments of our lives as possible.

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