Mindfulness doesn’t need to be complicated. We can practice it in small ways, every day.

Enjoy these simple acts of mindfulness for daily life.

Morning mindfulness

  1. Listen to the sound of coffee as we make it, pour it into a mug, and fix it up how we like it. Touch the sides of the mug to feel the warmth. Smell and taste the earth aroma/flavor, and notice the feelings that arise (happiness, excitement, nostalgia, etc.). We can do the same when eating breakfast.
  2. Brush each tooth intentionally. Feel the toothbrush bristles on the teeth and tongue, notice how the handle feels in the hand, and observe the taste of the toothpaste.
  3. When getting dressed, feel the sensation of the clothing fabric. Is it scratchy, soft, or well-worn? Notice how they smell. Think about how the clothes came to be, from the materials to the person who made them, to the transportation required to get them to us.
  4. Look out the window and take in the scenery. What does the sunrise look like? Notice the clouds. Are the birds singing? What are the squirrels doing? Are there garbage cans or recycle bins lining the curb? What does the air smell like?
  5. If leaving the house, observe how the keys feel. Are they cold? Sharp? Familiar? Really listen to the sounds they make when they jingle. Do they have a faint smell of metal? What trinkets are on the keychain, and what makes them meaningful?

    Nighttime mindfulness

  6. When making dinner, listen to the sound of meat sizzling in the pan. Smell the spices and fresh vegetables. Feel the pressure of the knife while chopping. Listen to the sound of water boiling. Look at the intricate patterns on foods like bread, leafy greens, etc. Try to taste each individual ingredient in a meal, and notice how it changes over time.
  7. Notice the emotions that dinnertime caused. Was it heartwarming to connect with family? Did eating solo provide the solitude and relaxation we needed after a busy workday? Are we excited about eating the leftovers tomorrow?
  8. Listen to the sound of the water when washing the dishes. What does it feel like on our skin? Look at the soap bubbles and notice their shape and color(s). Listen to the sounds of children laughing (or bickering) as they do their evening chores. Can we hear the dog’s tags jingling as they search the floor for dropped crumb.
  9. Notice the nighttime sounds. Are crickets chirping? Is the house creaking? Is our partner snoring gently (after insisting that they were watching the movie, and just “resting” their eyes)? Are there stars twinkling? Is the moon shining through the window? What does it look like? Is it yellow? White? Full or a thin sliver.
  10. Notice how getting into bed feels. Does the bedframe sway gently as we crawl in. Do the sheets smell like fresh laundry? Are they cool to the touch? What does the blanket feel like on top of us? Is it heavy, plush, warm, comforting, etc.?

How do we feel? Safe, restless, thankful, worried about the next day? When we turn off the lights, what can we see? Are there shadows? Is there light coming in from the hallway night light? If there’s a fan or white noise machine running, notice the hum, and how the sound subtly changes over time.