Curious about
mindfulness and eager to try some mindfulness practices?
Easy way to practice everyday
mindfulness for stress reduction is to engage into informal mindfulness activities.
These are the everyday activities of life that can support the cultivation of mindfulness.
Choose one or two activities you do routinely and bring your attention to them.
Here are some examples of how to cultivate mindfulness in a busy life:
These are the everyday activities of life that can support the cultivation of mindfulness.
Choose one or two activities you do routinely and bring your attention to them.
Here are some examples of how to cultivate mindfulness in a busy life:
- Every time you walk up and down the stairs in your house or place of work, pay close attention to every step, every movement...even your breathing. Be totally present.
- When you wash your hands, pay attention to all the sensory perceptions associated with the activity: the sound and feel of the water, the movement of your hands, the scent of the soap and so on.
- When you get into your car, after you close the door, pause for a few seconds and observe the flow of your breath. Become aware of a silent but powerful sense of presence, you are walking mindfully.
Mindful walking
Traditional walking meditations are done at a very slow pace.
However, this meditation should be
done at whatever pace the situation calls for, whether you are walking your
dog, walking to your car, walking while shopping or even running to catch a
plane or jogging.
As you are walking, become aware of your breath. Then bring your attention down to your feet.
As you are walking, become aware of your breath. Then bring your attention down to your feet.
Feel your feet step onto the ground. Can you feel the heel touch
the ground first, followed by the midsection of the foot, finally feeling the
ball of the foot as it pushes off to take the next step?
Become aware of the
rest of your body. Is there any tightness, tension, pain? Are you relaxed? Can
you feel your inner body, the aliveness inside?
Be aware of the things around
you—trees, buildings, people, cars, bicycles. Notice any smells—scents from
flowers, tree blossoms, or foods from restaurants, exhaust from the cars that
pass by.
If you become lost in thoughts, the moment you notice it, just return your attention to the movement of your body, your breathing and the various sense perceptions.
You may have walked this area a thousand times but never truly noticed what is there because you have not been fully present. Now, your walk becomes an opportunity to awaken into the present moment.
All of these activities are
principles of good mindfulness practice:
- Paying attention to the moment-to-moment details of experience.
- Paying particular attention to the body and one's experience of it.
- Recognizing the experience of mind and not getting caught in memories of the past or plans for the future.
- Trying neither too much nor too little.
- Letting go of distractions and paying attention to the present moment.
- Noticing one's experience without judging it.
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