Mindfulness in Plain English

Live mindfully

Instructions

Incorporate walking meditation into your practice.
Find a private place with enough space for five to ten paces. You will walk very slowly back and forth mindfully observing the movement of your body, the feeling of your feet against the floor, your breath, and all other sensory input. At each end of your path, stand for a minute in awareness. Keep your body erect, but relaxed. Immerse yourself in the pure sensation of walking.
Consider a meditation retreat.
Start with perhaps an afternoon dedicated to meditation. A one or two-day retreat will be a good option as your practice develops. Ten-day vipassana retreats are common as well. If you structure it yourself, divide up the time with seated meditation, walking meditation, and short breaks.
Check-in with your body throughout the day.
Do posture checks throughout the day. Notice how you are holding your body, what sensations you are experiencing, where you are holding tension, and whatever else comes to your attention.
Perform slow-motion activities.
Apply mindfulness to simple daily activities, such as washing the dishes, showering, or tying your shoes. Really feel every aspect of the activity. Notice each individual movement. Investigate all the subtleties within the experience of the activity.
Find stolen moments throughout the day.
Redeem otherwise wasted moments of the day by using them to meditate. A lot of these are times when you might be waiting in line, for an appointment, or at a stop light (just don’t close your eyes while operating a vehicle).
Do mindfulness intervals throughout the day.
Consider how your day is structured, and use various checkpoints throughout the day to devote a chunk of time to mindful living. For example, after lunch, do a short seated meditation session, then carry that mindfulness into whatever you are doing for the next hour. Do your best to remain mindful for that entire hour.