Mindfulness in Everyday Life

When you wake up in the morning, allow yourself some slow, mindful breaths before you get out of bed. See if you can be aware of your breathing and of making the transition from sleeping to waking. Be aware of the sound, the quality of light, or the darkness. Feel each in-breath calm your body and mind, and with each out-breath release any tension or thought you’re holding. Try smiling and see what happens. 

As you rise from bed, be aware of your feet making contact with the floor. Notice how different your body feels in the lying-down, sitting, and standing postures. Be aware of your weight on your feet, of the floor supporting your body, and of the motion of your feet and legs as you begin to walk. 

Try eating breakfast without reading the newspaper or watching TV. If possible, eat silently for all or part of your meal. Before you eat, allow yourself to breathe in and out three times and bring your awareness to the food in front of you and/or recite a gatha. 

Brush your teeth in total mindfulness. Pick the toothbrush up slowly, add toothpaste, notice the taste of the toothpaste, the feel of the water as you rinse your mouth. 

Take a few minutes, either at home or on your way to and or from work, to notice something enjoyable about the morning: perhaps the sunlight or the rain or the face of a child or a flower or the sounds of birds or the wind. See if you can allow yourself and your surroundings to inhabit the same space. 

If you drive a car or ride a bike, use a few mindful breaths to calm yourself and bring your body awareness in line with your vehicle and the act or driving or riding before you turn on the ignition or right after you mount your bike. Notice how you’re holding your body, and let your breathing help you relax your shoulders, soften your face. See if you can break the pressure of rushing to get where you are going and simply enjoy the process of getting there. 

When you get to work or school, or wherever you go on your daily tasks, practice some mindful breathing when you arrive and before you begin your work. Try sitting down and taking some mindful breaths before taking out your work, turning on your computer, or talking with your fellow workers or students. Allow your body to relax before you begin, and see whether a smile is possible. 

Several times during the day, allow yourself to become aware of your breathing and re-center yourself. Use these occasions to become aware of your body and to let your breath quiet your mind. See if you can allow a smile to bloom. Going through a doorway can be a signal to slow down and breathe. 

When you walk somewhere, try to be aware of your breathing and your steps. Are they peaceful steps or harsh ones? Can you allow yourself to slow down and make a trip to your car in the parking lot an occasion for walking meditation? 

Many things happen every day that you can use as bells of mindfulness: the doorbell, the telephone, sounds on your computer, turning on a light, and so on. Let each one be an occasion to notice your breathing and allow some mindful in- and out-breaths. When the telephone rings, let it ring two or three times before you answer it. This is a great contradiction to our conditioning of responding immediately. 

Approach your lunch and/or dinner with the same mindfulness with which you approached breakfast. A few mindful breaths before you start eating might be helpful. During the meal try to be aware of chewing your food. Pause between swallowing one bit of food and picking up the next one. Spend at least five minutes of your meal in silence, if possible. If you do have a conversation, keep the topics light and supportive; especially try to avoid arguments or angry exchanges. 

When you are ready to leave your day’s activities, take a moment to appreciate what you’ve done that day in being mindful in your work or school or day’s tasks. Consider how you can build on that the next day. 

Try being aware of your feelings and thoughts as you approach home, and take a few mindful breaths before you open the door. Make this transition a conscious one, and notice what if feels like to be home and how that feels different from being at work or school or at your daily tasks. 

While cooking, chop vegetables or engage in other food preparation in a slow, soft, grateful and mindful manner.

 When washing dishes, just wash the dishes. 

Whatever your evening activities are (TV, reading, listening to music), try stopping occasionally (every 30 minutes or so) and bring your attention back to your breath; become more aware of the room and the noises or silence of your home. If you’re with your family, try giving yourself some mini-occasions to breathe mindfully and relax.

 If you have a bell of mindfulness in your house, you can encourage it to sound several times during the evening to slow yourself and your family down. 

As you go to bed and prepare for sleep, take some mindful breaths, become aware of the bed supporting you, and allow yourself a smile. Feel the muscles of your body relaxing as you sink into your bed. Try letting go of the past day’s activities and of your anticipation of tomorrow. See whether you can end the day with a smile.