Being Mindful in Daily Life
Train mindfulness anywhere, not only in formal meditation: while eating, walking, listening, using your phone and doing chores, by knowing what you are doing.
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1
Understand mindfulness as knowing what you are doing
Mindfulness (sati) is remembering to be aware of what you are doing, thinking and feeling in the present moment. You do not have to wait for formal meditation; every activity in life can be a place to train it. Start by doing one thing at a time and knowing that you are doing it.
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2
Eat mindfully
Before eating, pause for a moment and look at the food in front of you. You might reflect briefly that you eat to keep the body strong, not out of craving. While eating, know the taste, the chewing and the swallowing; put the spoon down between bites. Try at least one meal a day without a screen, and you will notice when you are comfortably full.
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3
Walk mindfully
When walking somewhere, to the bus or around the office, feel your feet touching the ground and the rhythm of left and right steps. There is no need to walk unusually slowly; simply be aware as you walk. For formal practice, see the guide "Basic Walking Meditation" on this site.
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4
Listen mindfully
When someone speaks to you, turn towards them, put your phone down and listen until they finish before planning your reply. Notice when your mind starts judging or wants to interrupt; know it, then come back to listening. Mindful listening trains the mind and also honours the person in front of you.
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5
Use your phone mindfully
Before picking up your phone, ask yourself briefly what you are opening it for; when that is done, put it down. If you notice you are scrolling aimlessly, stop, take three breaths, and choose again what to do next. Turn off notifications you do not need, and avoid the phone while eating or talking with your family.
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6
Do chores mindfully
Washing dishes, sweeping, folding clothes and watering plants are excellent times to train mindfulness. Feel the water on your hands, the weight of the broom, the movement of your arms. Do one item at a time with care instead of rushing while thinking of something else, and chores become a time to rest the mind.
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7
Use reminders and be kind to yourself
Set small cues to come back to awareness: each time you open a door, wash your hands or hear your phone, take one mindful breath. Forgetting often is normal; when you remember, just begin again. Read more about training mindfulness on the Dhamma principle page "The Four Foundations of Mindfulness".