MINDFULNESS PRACTISES FOR EVERYDAY LIFE

Everyday life offers endless opportunities for us to stop, to focus, to remind ourselves to be
fully awake and present to what is happening now. Pick a few ordinary activities from your
daily life that you can turn into,, mindfulness bells”, i.e. reminders to stop and attend.

Some suggestions:

Brushing your teeth: Where is your mind when you are brushing your teeth? Pay careful
attention to all the sensations – the toothbrush in relation to the teeth, the flavour of the
toothpaste, moisture building up in the mouth, all the movements required to spit, etc.

Showering: Sensation of the water on your body, temperature, pressure; the movements of
the hand as you wash, the movements of your body as you turn and bend, etc. If you decide to
take some of your showering time to plan or reflect, do so intentionally, with awareness that
this is where you have decided to focus your attention.

Preparing Food: Any food preparation is a great opportunity for mindfulness – vision,
hearing, smell, touch. Try focussing on making all the carrot slices the same thickness!

Eating: Try having part of a meal in silence. Really focus on the food – colours, shapes,
perhaps thinking about how this food came to you, the sensations of eating, etc.

Doing dishes: A great opportunity for exploring sensations, constantly coming back to the
present moment, rinsing this dish, water flowing, sensation of temperature, etc.

Driving: Be aware of deciding where to focus your mind while you are driving. If you decide
to focus on the upcoming meeting, etc., know that this is the decision you have made. If you
decide to make your primary focus something other than the actual driving, notice how
quickly you can shift driving into the foreground of your attention when the situation
demands. Notice that if you are leaving the actual act of driving too far in the background of
your attention! Take some of your hand, feet, etc., the visual scanning you are doing, the
shifting of your vision from close up to far away, and so on.

Walking: Pay attention to the actual sensations of walking, notice when the mind goes
elsewhere, come back to,, just walking”

Become a model citizen! When crossing the street, use the,, don’t walk” signs as an
opportunity to try to beat the light.

Red lights: An opportunity to sit quietly, peacefully, and be aware of your breath.

Listening: When you are listening, notice when you are not listening, when you start to think
of something else, what you are going to say in response, etc. Come back to actually
listening.

Enjoy stopping, refreshing by becoming intentionally present in the moment.