Notice, right now, your focus of attention.
Observe and say to yourself (and notice) whatever you are doing, e.g.
Wise Mind: Where shall I focus my attention now?
NOW: Mindfulness For Busy People - video
Mindfulness For Busy People
Choose an activity to do mindfully throughout the day, for one, two or five minutes. For example: Drink a cup of tea. Walk. Wash the dishes. Shower with your eyes closed. Brush your teeth with the other hand.
Whatever you are doing, be in that moment, right now. See, hear, smell, touch, feel, breathe.
Simply notice whenever other thoughts and sensations come to mind, then re-focus on your chosen mindful activity.
Be patient and compassionate with yourself.
Describe rather than judge good or bad, pleasant or unpleasant.
It is as it is.
Everything Flows. Nothing is fixed. Heraclitus
We spend so much time inside our heads, thinking about what we've done, or have yet to do, worrying about things we don't need to worry about. We need to get outside of our heads! We can use our senses, just say to ourselves:
5 things I can see
4 things I can hear
3 things I can feel or touch
2 things I can smell or like the smell of
1 slow deep breath
brings our focus of attention into right now
NOW PDF Sheet Download & Print this Page
APPLE: A mindful response to thoughts and feelings
APPLE: A Mindful Response to Thoughts - video
Mindfulness: A practical guide to finding peace in a frantic world
The Mindfulness and Acceptance Workbook for Depression
The Mindful Way through Anxiety: Break Free from Chronic Worry and Reclaim Your Life
The Mindfulness and Acceptance Workbook for Anxiety: A Guide to Breaking Free From Anxiety, Phobias, and Worry
Wherever You Go, There You Are: Mindfulness meditation for everyday life
Full Catastrophe Living, Revised Edition: How to cope with stress, pain and illness using mindfulness meditation
Peace Is Every Step: The Path of Mindfulness in Everyday Life
Useful links
NOW PDF Sheet Download & Print this Page
APPLE: A mindful response to thoughts and feelings
Books
Mindfulness: A practical guide to finding peace in a frantic world
The Mindfulness and Acceptance Workbook for Depression
The Mindful Way through Anxiety: Break Free from Chronic Worry and Reclaim Your Life
The Mindfulness and Acceptance Workbook for Anxiety: A Guide to Breaking Free From Anxiety, Phobias, and Worry
Wherever You Go, There You Are: Mindfulness meditation for everyday life
Full Catastrophe Living, Revised Edition: How to cope with stress, pain and illness using mindfulness meditation
Peace Is Every Step: The Path of Mindfulness in Everyday Life
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