Seven ways to practise mindfulness at home

We live both externally and internally throughout each day. Externally, we follow our daily routines from the moment we wake up until we go to sleep at night. But how much time do we spend absorbed in our internal world?

We listen to the chatter of our thoughts, reminding us about things we have done in the past and everything we need to do in the future. We could be on top of the moors in beautiful open countryside, enjoying a meal in a restaurant or taking part in an activity intended to relax us, yet remain so absorbed in our thoughts that we miss the moment – the here and now.

However, we can also experience mindfulness within our own homes by giving our full attention to routines we normally take for granted.

Research suggests that focusing on the present may provide some respite from repetitive or unhelpful thinking. Mindfulness is not about forcing thoughts to disappear. Instead, it involves noticing thoughts without judgement and gently returning our attention to our present experience.

John Lennon famously reflected on how life continues to unfold while we are occupied with making other plans.

Here are seven ways to practise mindfulness at home throughout the day:

1. Opening the curtains in the morning: What does the weather look like? How does the air feel? What noises can you hear – birds, cars or people? What can you see happening outside?
2. Getting dressed: How do your clothes look, feel and smell? How does your body feel while you are getting ready?
3. Having breakfast: How does your food look, taste, smell and feel? What do you notice about its texture? How does the cutlery feel in your hand? What does the chair feel like beneath you? Notice your feet on the floor and your arms resting on the table.
4. Brushing your teeth: What does the toothpaste look and smell like? How does it feel on your toothbrush, teeth and gums? How does your mouth feel before and after brushing? What does the running water sound like?
5. Noticing sounds within your home: Can you hear a clock ticking, the kettle boiling, or the stairs creaking? What do your footsteps feel and sound like?
6. Reading, watching television or listening to music: Are you focused on the words, images, sounds and meaning? When your attention wanders, gently bring it back to what you are reading, watching or hearing.
7. Having a conversation: Are you fully engaged with what the other person is saying? Are you listening or simply waiting for your turn to speak? Notice the sound and tone of their voice, their body language and your own physical responses during the conversation.