Mindfulness  has made its way into Pop Culture. We are often instructed that the solution to the hurricane of our lives is to learn to be present in the current moment…each moment, every moment….  When we feel like our plates are already full, mindfulness can feel suspiciously like “one more thing”  that needs to be done.

Lets take it in small bites!

Below is a list of bite sized mindfulness practices.

Choose any activity that you perform daily, and do it with a heightened sense of awareness for the first 2 – 10 seconds. For example:

• Your breath: Every time you sit down, notice your breath.
  • Where do you feel it in your body. Notice, depth, texture, volume, speed, etc.
• Eating: Enjoy the first two bites with a heightened sense of awareness.
  • (Anticipation, chew slowly,  notice texture, taste, smell. Thoroughly enjoy!)
• Gratitude: When you wake, or before going to sleep, take three deeper breaths. With each exhale, think of something you are grateful for.
• Posture: Every time you walk through a doorway, take notice of your posture.
• Do something for someone else: Smile at someone, compliment them, hold a door open. This fosters emotional stability, improves our mood, and hopefully spreads like a brush fire.

You can chose any daily activity to practice a bit of mindfulness. Simply allow yourself to notice the details that radiate from each ordinary experience. No judgment, no evaluation. Just simple awareness.