- When you first wake up in the morning, before you get out of bed, bring your attention to your breathing and observe five mindful breaths.
- Notice changes in your posture. Be aware of how your body and mind feel when you move from lying down to sitting, to standing, to walking. Notice each time you make a transition from one posture to the next.
- Whenever you hear a phone ring, a bird sing, a train pass by - or any sound, make it the bell of mindfulness. Really listen and be present and awake.
- Throughout the day, take a few moments to bring your attention to your breathing and observe five mindful breaths.
- Whenever you eat or drink something, take a minute and breathe. Look down at your food and realize that the food was connected to something that nourished its growth. Can you see the sunlight, the rain, the earth, the farmer, the trucker in that food? Pay attention as you eat, consciously consuming your food. Bring awareness to seeing, smelling, tasting, chewing, and swallowing your food.
- Notice your body while you walk or stand. Take a moment to notice your posture. Pay attention to the contact of the ground under your feet. Feel the air on your face, arms, and legs as you walk. Are you rushing?
- Bring awareness to listening and talking. Can you listen without agreeing or disagreeing, liking or disliking,, or planning what to say when it’s your turn? When talking, can you just say what you need to say without over or understating? Can you notice how your mind and body feel?
- Whenever you wait in a line, use this time to notice your breathing and your posture. Feel the contact of your feet on the ground. How does your body feel? Bring attention to the rise and fall of your abdomen. Are you feeling impatient?
- Be aware of any points of tightness in your body throughout the day. See if you can breathe into them and, as you exhale, let go of excess tension. Is there tension stored anywhere in your body? For example, your neck, shoulders, stomach, jaw, or lower back? If possible, stretch or do yoga once a day.
- Focus attention on daily activities such as brushing your teeth, washing up, brushing our hair, putting on your shoes, or doing your job. Bring mindfulness to each activity.
- Before you go to sleep at night, take a few minutes and bring your attention to your breathing. Observe five mindful breaths.
Adapted from Madeline Kline, Executive Director, Cambridge Insight Meditation Center.