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* “What can I notice this minute?” Look around. What do you see? What colors pop? What kind of light fills your space? What do you smell? What do you hear? How does your body feel right now?
* “Where can I focus my attention this minute?” Choose something within you—-a physical sensation, a thought, an emotion. Or, go outside your skin and shine all of your attention upon something around you. Spend one minute in full discovery mode.
* “What can I do to connect with this person?” If you’re a parent and you’re feeling a little burned out by your child’s demands, stop thinking about how to fulfill a request and focus on how to fulfill a need. Can you give loving attention without giving a thing? Can you focus your full attention on your partner in
way most likely to make them feel cherished?
* “How can I bring more mindfulness to this task?” Whether you’re filing, copying documents, folding laundry, or scrubbing bathtub, you can focus intently and intensely upon your particular task. Take note of textures. Pay attention to edges, creases, folds, warmth, texture, and color. Focus on muscles you’re using in each step of process. Feel bending, flexing, and stretching your body must do to perform each movement.
* “How can I find more meaning in this moment?” In every moment, we have opportunity to connect to what matters most. We can choose to find a reason to feel grateful, content, secure, uplifted, and cared for. By paying attention, we can find value in simplest tasks and greatest challenges.
Going wireless means you can choose to connect whenever you like. Find ways to tap into mindfulness without becoming attached to meditation.
Use your wherever-whenever minutes—-and get more.
