“All great things have their origin in that which is small.” – Lao Tzu
While mindfulness is a skill that can be cultivated with time and practice, incorporating basic mindfulness exercises into your daily life does not require extensive time, training or resources. Try one or more of the following exercises to experience mindfulness for the first time, or incorporate these and other mindful moments into your everyday routine.
Wake up well. Before rising, take a few moments to notice how you feel when you wake up. Notice any sensations, thoughts and feelings without judging them as good or bad.
Eat mindfully. Set some time aside for each meal or snack. Choose a variety of healthy, nutritious foods. Notice the taste and smell of your food. Chew slowly and take pleasure in the experience of eating.
Pay attention. The next time you meet someone, listen closely to their words, repeat them and remember their name. Aim to develop a habit of understanding others and delaying your judgments and criticisms.
Take breaks. Take short breaks throughout the day for walking or stretching. Observe how your body feels before and after. Be conscious of your energy level.
Notice five things. When you get caught up in your thoughts or feelings, pause momentarily. Look around and notice five things you can see. Listen carefully, and notice five things you can hear. Notice five things you can feel in contact with your body. Use this simple exercise to center yourself and connect with your environment.
Take 10 breaths. Take a moment throughout your day to pause and take 10 slow, deep breaths. As you exhale, focus on breathing out as slowly as possible until your lungs are completely empty. Inhale deeply, engaging your diaphragm. Pay attention to the sensations—the emptying of your lungs, the gentle fall of your ribcage, the rise and fall of your abdomen. Notice the thoughts passing through your mind and the feelings moving through your body. Instead of judging them as good or bad or trying to change, avoid, or cling to them, simply observe. Allow yourself to experience these thoughts and feelings with acceptance.
