You may have heard of the term mindfulness and wondered exactly what it means for you. Or maybe you’ve been encouraged to take a mindfulness class or to practice mindfulness but you’re not exactly sure how to go about it, especially during these uncertain times. Here’s a brief activity that you can try at home with a few supplies and a short amount of time.

First of all, what is mindfulness? It is the act of intentionally paying attention to what is happening with your thoughts, feelings, and your body. It encourages slowing down and taking a break from the whirlwind of demands and pulls outside of yourself to notice a small moment in time and learn what it means for you. It allows you to notice each of your senses as you are experiencing them.

Take, for example, making and drinking tea. You may have done this so often that you don’t really think about each step. On the other hand, you may have never made a cup for yourself. Either way, it can be helpful to think of each step of the process and how it affects you. You’ll need a heat-resistant glass or mug, tea leaves of some kind (e.g., tea bags, loose leaves, or tea “cakes” that bloom as they brew), a water and a way to heat it, and time.

1. Choosing what tea to drink: if you have a favorite kind or brand, what memories are associated with it? What does the smell remind you of? Especially if this is new, take a moment to inspect your tea, to smell the leaves/flowers/herbs in it, to anticipate how it might taste.

2. Heating up water: do you use an electric kettle, heat it on the stove, or put a mug of water in the microwave to “zap”? Is there someone who taught you how to make tea?

3. Pouring the water over the tea (or placing the tea into your pre-heated mug): how does the tea move around in the cup? Notice the stages of color change…does it remind you of someone or something?

4. Holding the tea mug (carefully, without burning your hands): what does the physical warmth make you think of? Feel? What does the final color make you think of? Take a sniff…does it remind you of a time, a place, or an experience?

5. Taking the first taste (again, carefully, without burning your tongue): is the flavor what you expected? Where do you feel the warmth as you drink? How does the steam feel on your face as you hold the mug to drink it? Is the taste complete, or do you want to add something to enhance it (e.g., sugar, honey, cinnamon, or turmeric)?

6. Continuing to drink: regardless of whether or not you add ingredients, continue to take a full drink, hold it in your mouth, notice the sensation as you swallow it. Do you flush from the heat? Does it feel comforting or unsettling as you pay attention to it? Do your fingers get warm? Your toes? Does the warmth loosen a tight muscle?

If you are able to stop at each step and ask yourself these questions, you may learn things or remember things about yourself that you had forgotten. At the very least, you will have taken a break from your technology, your work, or your anxieties to focus on a small, quiet moment with yourself and your senses. And that is what mindfulness is all about.

Call Dr. Camilla Williams today at 619-403-5578 for individualized assistance in connecting mindfully to yourself.