Day 20

An exercise in mindfulness

We can integrate mindfulness into our daily routines at any time. The following is an example of an exercise in mindfulness:

After waking up in the morning and while still in bed, pay attention to your breathing and how long you inhale and exhale. Then slowly get up and increase your mindfulness with each movement. Start your morning chores calmly and relaxed, continuing to focus on your breathing.

Make a conscious effort to be present in the here and now, fully concentrating on each task and your breathing. Treat yourself to mindfulness. Perform every activity as if you were doing it for the first time and paying attention to how your senses experience them.

Especially in the beginning, your thoughts will wander, and you may find yourself thinking about your day ahead. Bring your mind back through focusing on your breathing. It is best to start these exercises without time pressure, for example on a weekend.