Regular mindfulness and meditation practice helps reduce stress by focusing attention on the present moment, rather than what may happen or what has already happened. When you practice mindfulness during an everyday activity -- such as walking or washing the dishes -- it means that you pay close attention to each sensation that you experience. Mindful meditation is an important component of Buddhism, in which you learn to focus your attention on the sensation of your breath. If your thoughts distract you from your breathing, practice observing them without judgement.
Eating Mindfully
Mindfulness while eating can be an enjoyable way to practice staying focused on the present moment. Pay close attention to each bite of food, how it tastes, smells, looks and feels in the mouth. Chew slowly, deliberately and without other distractions. This means temporarily shutting off the television, radio and putting away the laptop.
Washing the Dishes Mindfully
Washing the dishes does not have to be just another chore that we try to get out of the way. You can practice mindfulness during this activity by paying attention to the way the water feels, the texture and smell of the soap and the sensation of the wet dishes. When your mind wanders to the future or past, try to bring it back to the present.
Driving Mindfully
When you drive the same way to work each day, you could be on "autopilot" and not really experience the drive. Practicing driving mindfully means being aware of all the sights and sounds around you, the other cars, the wind in your hair, the sound of the radio and the feeling of accelerating and slowing down.
Walking Meditation
Taking a walk is a wonderful way to practice mindfulness. Breathe deeply and bring as much fresh air into your lungs as possible. Pay attention to the sights and sounds around you. Listen to the wind, the traffic or the birds chirping. Walk at a slow enough pace that you feel relaxed and aware.
Breathing Meditation
When you sit comfortably and close your eyes in a mindful meditation, it can help you decompress and refocus your attention on the present. The objective of the meditation is to breathe deeply, using the abdominal muscles, and focus the mind. Breathe in through your nose and out through your mouth. Try to focus your full attention on breathing deeply. It is typical for your mind to wander, but just continue refocusing your attention on your breath.
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