“Mindfulness means paying attention in a particular way. 

                                                  On purpose, in the present moment, and nonjudgmentally.”

Throughout the day, take a few moments to bring attention to your breathing. Observe five mindful breaths

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.

As you sit at your desk or workstation, take a few moments from time to time to tune in to your body sensations. Simply be present in your body for a few moments.

When you have a break, instead of reading the paper or searching on the internet, get away from your computer – take a short walk and get outside if you can.

Pay attention to what you eat. Notice at least two bites. Meditate on at least the first bite and the last bite of every meal.

Tune into a routine activity like brushing your teeth, putting on your shoes or washing up, paying full attention to the sensations occurring within this.

Notice sounds around you: cars, birds singing, phones ringing and people talking. Take a few moments to really listen to these.

Before rushing automatically from one activity to another, pause. Check into your body and notice how it feels at this point of transition, any sense of urgency, of being driven. Take the opportunity to breath before moving into the next task.

Use your journey home as a way of making a transition. Walk or drive mindfully. Take your time.

Before you go to sleep at night, take a few minutes and bring attention to your breathing. Observe five mindful breaths.