Day 2: Coffee Cup - 3 Minute Mindfulness

Coffee cup | No excuses needed. John Kabat-Zinn creator of the Stress Reduction Clinic and the Center for Mindfulness, has defined mindfulness meditation as “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally”. Start the morning with your coffee and with meditation.

Transcript

First,

Hold your cup of coffee in both hands and if this is the usual way you're holding the cup,

Experiment with some other way.

Notice the weight of the coffee cup plus the liquid inside it.

Notice the heat of the cup against your fingers and your hands.

Acknowledge the fact and be aware that you are noticing the weight and the heat of the cup.

There is the weight and the heat of the coffee cup and then there is you noticing it.

Do not worry if you can't feel the weight or the heat enough or properly.

Remember this is not about the weight of the heat,

It's about awareness and acceptance of what is.

Bring the coffee cup closer to your face and allow yourself to notice the aroma,

Soaking it all up,

Feeling it moving through your nostrils and in the space in the front of your face.

It is natural for your attention,

For your mind to wander away.

So anytime when you feel distracted,

Gently guide your awareness back to your process,

Noticing the smell and the aroma of your coffee.

And now as you bring your cup closer to your face,

To your mouth in anticipation of your first sip,

Notice the movement of your body,

Hands and lips.

Acknowledge the fact that you are noticing the movement of the body,

Hands and lips.

Now as you take the first sip of coffee,

Notice the temperature of the warm liquid enter your mouth,

Notice any physical responses in your body,

Notice and experience the taste of the coffee and be aware that you are noticing this.

Now notice the gap of time after you have swallowed the sip and before the next sip.

Your experiences of drinking coffee will change but the part of you that notices these experiences does not change,

It remains pure,

Simply aware,

Nothing more,

Nothing less.

And should your attention wander or become distracted,

Just gently bring yourself back to any sensations that you experience.

Reviews

Loved this meditation applying the principle of mindfulness to the common activity of having a cup of coffee! I will listen to this again. My only suggestion/comment is that the end was a little abrupt, and I wasn’t even sure I was at the end. Otherwise I loved it!

This is a great meditation getting very present and focused on drinking a cup of coffee. Love it!

This meditation was so impactful to me this morning. It really turned my day around. Thank you! 💛