Daily Mindfulness: The ‘No’ Meditation Option

July 2, 2017 Kerry Sutton

“The little things? The little moments? They aren’t little.” – Jon Kabat-Zinn.

Mindfulness might conjure up an image of someone sitting in the Yogi position meditating. However, meditation is only one way to enjoy the benefits of mindfulness. Even more important is the practice of Daily Mindfulness. The simple practice of being aware of what you are experiencing in the present moment, as you go about your daily tasks.

As you begin to pay attention to what is happening in the present moment you will experience a growing sense of calmness, gratitude, contentment, joy, and peace in your life.


♥   When you wake in the morning, before you get out of bed, take a moment to notice your breath. Observe five mindful breaths before you get up.

♥   Check-in with how your body is feeling throughout the day. Notice any tightness or tensions. See if you can breathe into and around it, and as you breathe out, release any stress.

♥   Notice your body when you are walking. Be aware of posture. Notice how the air feels on your face, arms and legs while walking. Notice your feet in contact with the ground. Do you feel rushed / fast?

♥   Create a new relationship with your food and drink. Savor the sight, smell, taste and texture of your food. Recognize the physical benefits to your body as you chew and swallow your food. You might like to practice putting your knife and fork down between mouthfuls to really enjoy this moment.

♥   When you apply your skincare, shave or shower, notice the scent of the products you are using, the contact with your skin, and sounds of the water etc... You might like to slow it down and discover a new appreciation of these simple self-care experiences.

♥   Observe how you listen and communicate. Be aware of what your mind and body is feeling. So often we are thinking of what we will say next or are caught up in our own thoughts. Take the time to really hear what the other person is saying, not just their words – the tone, pace and volume of their speech.

Notice their facial expressions and body language – non-verbal communication accounts for 55% of what someone is saying. What are you communicating?

♥   When you find yourself waiting, maybe in a cue or for a friend or family member. Take this opportunity to observe your breathing, and notice how your body feels. Notice if you are experiencing impatience. If you are. What does that feel like? Take a moment to observe this in your body.

♥   Before you go to sleep aim to observe 4 mindful breathes. Breathe in for the count of 4. Hold for the count of 7. Breathe out for the count of 8.

MINDFULNESS IS A GIFT that can change your life and your relationships. To learn more about how mindfulness can help with chronic pain click here , and for anxiety click here.


Lets Talk

If you want to learn more about how mindfulness can help you, then please call me for a Free 15 minute consultation. We can talk about what is going on for you and I can answer any questions you might have. If I am with a client I will get back to you as soon as I can.

0403 064 874



1 Comment on “Daily Mindfulness: The ‘No’ Meditation Option

  1. Thanks Kerry – this sounds like a useful set of techniques that you can bring to any part of your day, (rather than having to set aside some special time and place to do it – which may never happen).

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