One of the easiest and most basic forms of mindfulness is practicing mindfulness while doing a task or activity.
Mindfulness of tasks simply involves deciding to focus your attention on all aspects of the task at hand,
Noticing when your mind wanders and bringing your attention back to that task.
It entails noticing every little detail of what you're doing and involves as many of your senses as possible including sight,
Sound,
Touch,
Smell,
And if appropriate,
Taste.
Here's an example of this practice while driving.
You can apply this process to any task such as eating,
Taking a shower,
Cleaning the house,
Working on a project,
Doing a work or school assignment,
Making love,
Going for a walk,
And so on.
Let's begin.
When you're driving,
It's easy to get into automatic mode.
How often have you driven someplace and when you arrive,
You have no memory of going past certain landmarks or turning onto certain roads?
Driving is sometimes done using our subconscious ability without much conscious thought.
Before you get into the car,
Look at the outside of the car and notice the color,
Style,
Whether it's dirty or clean,
Shiny,
Dull,
Whether it's your favorite kind of car,
Or one you want to trade in.
Notice if your mind starts to wander.
Gently refocus your attention to getting in the car.
Notice how you feel as you slide into the driver's seat.
Is it comfortable,
Familiar,
Uncomfortable?
Is the inside of the car neat and clean or does it need some attention later?
Are you sitting in the driver's seat?
Good.
Notice the feel of the steering wheel as you grasp it with your hands and fingers.
Is it warm,
Cold,
Hard,
Soft,
Smooth,
Slippery,
Sticky?
Notice how the seat feels against your back and bottom.
Again,
Is it soft,
Hard,
Or cushiony?
Pay attention as you put the key in the ignition and start the car.
Does the key slide in effortlessly?
Does it take some fiddling to get it working?
How does the car sound?
Does it have a nice hum or roar?
Is it running smoothly or misfiring?
As you check the mirrors and drive the car out of its parking spot,
Look out the window and notice what you see there.
Do you see other cars?
Is there a lot of traffic?
What type of road are you driving on?
Pay attention to the other cars as they come into your view.
As they go by,
Going the other direction,
As they travel beside you,
Check the rear view and side mirrors quickly and keep your eyes on the road.
Notice the cars,
Pedestrians,
Bicycles,
Or anything else that is sharing the road or might be pulling onto the road.
Be alert for anything that requires you to change speed or direction.
Every time you realize that your thoughts are wandering,
Just acknowledge it and return your attention to driving.
You might repeat the words,
Driving,
Driving,
To help you stay focused.
Notice the traffic signs,
The traffic lights,
And the markings on the road.
Notice the cars that are close to you.
Notice the scenery or the buildings as you drive by them.
Keep your eyes on the road.
Bring your awareness back to the feel of the steering wheel.
Notice how it feels now that you have been holding onto it for a while.
Repeat,
Driving,
Driving.
Notice how your foot feels on the accelerator.
Is it easy to push down?
Does it push back against your foot?
If you are shifting,
How does the clutch feel on your left foot and the gas pedal on your right?
How does the shifter feel against your hand?
Be conscious of changing gears.
Notice how the engine sounds change as the gears shift.
Check the mirrors and keep your eyes on the road and your awareness on the task of driving until you arrive at your destination.
Reflect on the experience of being mindful while driving.
Do you remember more of the trip?
Are there any parts of the trip that you don't remember?
Is your mind clearer than usual?
Do you have more energy?
How far did you get before you realized you weren't thinking about driving?
What worked best to get your attention back to driving?
This is the reflection questions that you want to be asking yourself after you finish your trip.
This is a practice to exercise staying mindful while doing a task or activity.
