Eat Mindfully. When was the last time you sat down for a meal and really enjoyed the flavor, texture, smell, and presentation of your food? So often, we eat on the run or in front of a screen. In contrast, eating mindfully means paying attention to our five senses in conjunction with slowing down. Think about where your food came from — who made it? What processes occurred to bring the food to the plate in front of you? Look, smell, explore, feel, smell again, take a small bite, chew, taste, savor, and swallow. Challenge yourself to eat a meal mindfully (and maybe in silence) at least a few times a week.
Take a Mindful Shower. The activities that we perform on a daily basis, such as showering, often become the most mindless, because we learn to cruise through them on automatic pilot. But these activities serve as wonderful opportunities to practice mindfulness. The next time you’re in the shower, focus on the water on your skin. What is the temperature? How is the pressure? Use your sense of smell to enjoy the scent of your shampoo or body wash. Really bring yourself into the moment and actually think about what you are doing. Notice how this experience differs from your usual routine.
Practice Mindful Listening. What does it mean to listen mindfully? It means to listen, just listen, without judgment and without preparing or thinking about your response or opinion. Instead, just listen and allow the person space to express their ideas and feelings. Don’t interrupt, add your opinion, or agree or disagree. Decide to neither attach to nor reject whatever the other person is expressing. Simply let the expression be what it is. The simple practice of mindful listening can enhance relationships by promoting mutual respect and creating a deeper understanding of the messages being communicated.