Mindfulness

Here mindfulness means noticing what is already in front of you: the light, a sound, a first bite, the next step. Each practice fits into a day you already have.

After any practice you can leave a one-line note, and each day there is one reflection question. Both stay in this browser.

Start here

Mindful moment

2 min

Start

Mindful moment

Stop, feel the feet, notice three sounds and what the eyes rest on, then carry on.

Moments

Two minutes to ten. Stand, sit, eat, or walk.

Everyday anchors

Things you already do, used as a cue to notice. Read the card, or start the one-minute timer.

  • Washing hands

    Water, soap, and drying, noticed once.

    1. Next time you wash your hands, start here. Feel the temperature of the water.
    2. Notice the soap: the smell, and how it slips between the fingers.
    3. Dry the hands slowly. Notice the moment they feel dry.
    1-minute timer

  • A warm drink

    The cup, the steam, one slow sip.

    1. Hold a warm cup in both hands. Feel the warmth in the palms.
    2. Notice the steam and the smell before the first sip.
    3. Take one slow sip. Notice the warmth, then set the cup down.
    1-minute timer

  • Waiting

    In a queue, at a stop, or for a page to load.

    1. Wherever you are waiting, feel your feet on the ground.
    2. Notice three things you can see without turning the head.
    3. Let the waiting be waiting. Notice one breath, without changing it.
    1-minute timer

  • Before a conversation

    Feet, shoulders, and one thing to listen for.

    1. Before the next conversation, feel your feet on the floor.
    2. Notice your shoulders and jaw. Let them be as they are.
    3. Choose one thing to listen for when the other person speaks.
    1-minute timer

Every day