Take a few simple daily activities and mindfully give extra self-awareness to doing them each day. Notice how you feel during the activity; whether you have any resistance to it; or any craving for doing it. Witness any sensations you may have in your body. Choose simple activities at first so it's easier to notice how you are feeling in mind and body and sense the quality of your breathing. Then you can build up the complexity of the activity as you become increasingly more mindful in more of your daily activities.
Eating Mindfulness - Take more time eating each part of your meal, try not to read or talk at the same time. Notice the tastes and smells of the food you are eating, become aware of when you feel full and have had enough, try to notice when your mind wanders away from the activity of eating and try to bring it back mindfully to the consuming of your meal.
Showering Mindfulness - Be more aware of the water hitting your skin and running down your body, think about the physical actions such as rubbing soap over your skin, notice when your mind starts thinking about other things, and try to get in to the habit of bringing your awareness mindfully back to your own physical experience.
Tooth-brushing Mindfulness - Notice the contours of your mouth as you brush your teeth, the sensation of the brush on each tooth, how each part of your mouth feels after your teeth have been cleaned, any resistance you may have to cleaning your teeth, noticing if this is the last thing you are doing before going out and ifso how your mind may already be thinking ahead to what you're doing next, and then mindfully bringing your attention back to the activity of cleaning your teeth.
Cleaning your Home - Notice any resistance you're experiencing, or any feelings of wanting to get this done as quickly as possible ! Start one activity of cleaning at a time, perhaps washing the kitchen floor, or cleaning the bath, and notice all the different movements that go in to each cleansing activity.
Develop Mindfulness Triggers
Setting up mindfulness triggers is something to help you avoid your 'automatic pilot' so you are more able to be spontaneous, calm and mindful of where you are, and what you are choosing to do . . .
. . . moment by moment . . .
They could be written triggers, like post-it notes on fridges, or computers. Or you could mentally attach a trigger to a 'change event' - an action involving you changing from doing one thing to another.
Examples could be getting into a car or bus or train, hearing your phone ring, walking past specific buildings to or from work, or finishing washing up the dishes / making the bed in the morning.
The list is endless . . . but it's important you find your own triggers that work for you.
One trigger we find very helpful is noticing when we check what time it is. Choosing to use that moment to take a few deep breaths, notice any stress and anxiety that's perhaps making us check the time, and allowing that tension to settle before turning back to what we were originally doing, or realising it's time to move on to another activity and mindfully turning our attention to that.