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Bringing mindful awareness to your daily routines, we can focus our attention on anything we're doing.

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Here are some examples from our everyday activity.

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Taking a shower, there are many sensory experiences to be attention to in the shower, like the feeling

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of the water on your body, the sound of the water, the warmth and the goodness of the air, the sensation

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of your feet on the tube and the smell of the soap or shampoo, daily grooming activities like shaving,

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combing your hair or brushing your teeth can feel like tedious chores.

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But if you've ever been been unable to do one of these things, like brushing your teeth after oral

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surgery, you know the delight you feel to finally do them again.

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Practice taking your time and doing the activity as if for the very first time being outdoors.

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Pretend or realize you're a visitor on a planet of earth.

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See the sky filled the air, hear the birds and witness the trees as if you've never before experienced

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this strange and inspiring bliss eating not the food you're eating.

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It's color and aroma.

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It's taste and texture in your mouth.

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The sensation of chewing and swallowing this savor the experience as though you've never eaten before.

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Reading a book.

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Notice the feel and smell of the book, its weight, the texture of the pages and their sound as they

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turn.

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Be aware of the feeling you have as you settle into a book listening to someone notice the person's

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eye as he speaks, then to nation of his voice.

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The variation in emotion, Barack's hearing and seeing this person as if for the very first time going

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to the weekend and our day, by letting go of our past experiences with the sleep and opening to whatever

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this night will bring.

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Feel your body pressing down into the mattress and the mattress bracing up to support you.

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Pay attention to the sensations of your head on the pillow, the blanket or sheet on top of you sounds

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in the room and outside of it, the breath moving in and out of your body.