1. Sit comfortably, but somewhat straight, respectful. Just tune into your breathing. Don’t try to change it. Just observe it. When your thoughts wander, observe them, then when you are ready, bring your attention back to your breathing.
2. Close your eyes for a few moments. Then open them and see the room as if for the first time. Appreciate the time and energy that has gone into creating such a room. The feelings that are in the room. The memories that are in the room. The sounds, the smells, the temperature. It is all there.
3. Breathe.
4. Allow yourself to peacefully watch your thoughts. They are nothing more than thoughts. They are neither good nor bad. They are just thoughts. They come and they go. You don’t have to do anything with them.
5. Do a mundane task mindfully. For instance, wash the dishes by hearing the water sloshing in sink, feeling the warmth of the water on your hands, notice the smell of the soap. Nothing else is needed of you at that moment.
6. Just breathe.
7. Stretch. We carry so much tension in our muscles. A good stretch a few times a day can make a huge difference in our enjoyment and comfort. Try stretching and allowing yourself to feel the stretch.
8. Do a familiar task with your eyes closed. For instance, brushing your teeth or your hair. Experiencing it without sight increases your other senses.
9. Eat mindfully. Look at each bite as if seeing the food for the first time. What does it look like? What does it smell like? When you taste it, feel it in your mouth, move it around, experience it. Weight experts are beginning to discuss how mindfully tuning into eating can significantly reduce the desire to overeat.
10. Breathe. Right now. Focus on the way the air moves within you. If you'd like, slow down, breathe deeply and fully.
11. Accept what is. Give yourself permission not to judge. Things happen in our lives. Judging them as good or bad can interfere with the appreciation and the experience of the moment.
12. Watch your children play, or talk, or do homework. Just watch them. No need to worry about their futures or their grades or their friendships. Just watch, listen, feel, appreciate them. Nothing else matters at this moment.
13. Pray mindfully.
14. Take a walk, soaking in the sounds, colors, feel and scents of your surroundings. Notice.
