How to incorporate mindfulness into your day
Bring attention to your senses. Our senses (sight, smell, hearing, taste and touch) always reside in the present moment. Take a few minutes to become aware of what you are sensing in each of these domains. Describe what you are experiencing to yourself in a few words.Take a three-breath break. Pause several times during the day and bring your attention to your breath for three breath cycles. There is no need to change your breathing, simply notice your breath for the next three-breath cycles.
Eat mindfully. See if you can eat one meal or snack each day without doing anything else at the same time. Put down your phone or newspaper. Don’t have a conversation with others if possible. Simply focus on your food using all of your sense. Try putting your fork down in between bites to really savor each bite.
Drop the story. Much of our stress comes from the “story” we create in our minds about how things should be, how they will be in the future, or how they were in the past. See if you can notice when your mind is traveling beyond the “facts” of what is true and is creating this story. See if you can bring yourself back to the facts of just what is true.