Mindfulness is the practice of paying attention to the present moment with an attitude of non-judgement. Everyday mindfulness is one way we can exercise our attention on a regular basis without having to change anything in our routine or set aside time for meditation, although this is still highly recommended. We can practice everyday mindfulness by bringing our attention more fully to the present moment and focusing on our senses in the here-and-now.
One great way to practice incorporating everyday mindfulness into your routine is to find something you do every day. It is also helpful if this is something you enjoy. Drinking a cup of coffee or tea in the morning is a common way to start the day for many people. It also fits well as a daily practice and brings with it an element of enjoyment. Try reviewing the following prompts or questions next time you drink your morning cup of coffee.
Sit or stand in one place. Bring your attention to your cup of coffee and let go of any distracting or rushed thoughts about the day ahead of you. Hold the cup in both hands. Feel the warmth of the cup and smell the coffee inside. Slowly and attentively take a sip. Experience the warmth of the coffee as you drink it into your body. Notice the taste. Notice how you feel as you drink the coffee. If your mind wanders, as it will, simply bring it back to the present moment and to your experience of drinking your coffee. Connect with a sense of appreciation for this brief pause before you set out on your day. Savor each sip as you are warmed and energized.
When we practice mindfulness, the core practice involves bringing your attention back to the present moment or here-and-now as our mind will naturally wonder. Everyday mindfulness is an excellent way to incorporate this practice into your routine and drinking a cup of coffee or tea might be a great way to get started. Try bringing your mindful awareness to your experience of drinking coffee each morning, even just for a few minutes. Notice if this shifts your mood or your mindset before you rush off to work or join your first zoom meeting. If you notice a greater sense of calm and presence, invite this sensibility into your day and return to it regularly to help yourself stay grounded. Not only will you be practicing mindfulness, but you will probably find yourself enjoying your coffee to a much greater extent!
Dr. Thomas Lindquist, Psy.D.
Licensed Clinical Psychologist
Visit us at lindquistpsych.com
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