5 ways to be mindful - Leisure - W.H Davies

Source - https://news.stonybrook.edu/homespotlight/make-mindfulness-part-of-your-mental-health-plan-this-year/

Mindfulness while brushing your teeth

The old way: Vague awareness of picking up your toothbrush and moving it around the mouth on autopilot as you wander around the house, tripping over the cat, looking for your keys, mentally preparing for your first meeting of the day. The new way: Being mindful of your feet on the floor, the temperature and texture on the soles of your feet; mindful of the appearance, smell, flavour, and texture of the toothpaste; mindful of the arm moving from side to side and the sound of the brush against your teeth; mindful of each and every tooth and the sensation of the brush against your gums. 

 

Mindfulness while taking a shower

The old way: Acute awareness of scolding hot water alternating with freezing cold water until you find the sweet spot. From there, the mind wanders off as you sing your favourite tune into the shower head. The new way: Being mindful of the need to set the temperature before getting into the shower; mindful of the wave of pleasure as the warm water washes over you; mindful of the smell of the shower gel, soap, or shampoo; mindful of the mind jumping forward, imagining conversations that have yet to happen; mindful of the amount of water you’re using; and mindful of the sound of the water coming to a stop. 

 

 Mindfulness while commuting to work

The old way: Standing like a sardine squashed into a tin can on a train or bus, resenting anyone who has a seat, feeling nauseous at the potent cocktail of perfumes, aftershaves, deodorants, and hairsprays, while trying to keep your cool as a stroller rocks back and forth into your shins. Alternatively, sitting in the relative comfort of a car, but in traffic so slow that you fear you might actually have to put the car into reverse. The new way: Being mindful of your environment and the tendency to resist it; being mindful of the emotions as they rise and fall, come and go; mindful of all the different senses, but rather than thinking about them, judging them, or analysing them, simply acknowledging them; mindful of wanting to be somewhere else, of wishing time away; and mindful of wanting to scream out loud or put your foot down in the car. Bonus: The other people around you will almost certainly appreciate your lack of road-rage, train-rage, or bus-rage and, you never know, you may even find yourself turning up to work with a smile on your face.

 

Mindfulness while washing the dishes

 

The new way: Being mindful of the very first moment when your hands meet the water; mindful of the warmth and the transference of heat to the body; mindful of picking up one thing at a time and taking just an extra second or two to clean it thoroughly; mindful of the passing thoughts and of letting them go; mindful of seeing people come and go through the window without getting involved in any storylines; mindful of wanting to get on and do something else; and mindful of feeling satisfied when you’ve finished. 

 

Mindfulness while waiting in line

The new way: Being mindful of the sense of urgency with which you enter the bank; mindful of your reaction when you first see the line; mindful of your posture as you stand there waiting; mindful of your breath as you focus on the physical sensations in the body; mindful of your reaction each time the line creeps forward; mindful of the tendency to keep looking at your watch, checking your phone or looking for some kind of distraction; and mindful of your interaction with another human being when you finally get served. 

Source - https://www.headspace.com/articles/5-ways-to-get-mindfulness-into-your-everyday-life#:~:text=Remember%2C%20mindfulness%20means%20to%20be,apply%20mindfulness%2C%20to%20be%20aware.