The following practice is a mindfulness based meditation practice using a cup of coffee as our focal point.
In mindfulness we often use our breath to bring us into the here and now but it's possible to use common everyday activities such as drinking a cup of coffee.
So this meditation is designed to help you take a mindful break during your working day.
So to start this practice you will need a cup of coffee or a cup of tea or once you're used to the practice you can use the actual making of the drink as part of the practice.
So once you've got your cup of coffee in front of you just bring your awareness to the sensation of the feet on the floor.
Just notice in that firm floor beneath your feet where you are sat.
Notice the texture of the chair that you are sat on or the ground,
That physical sensation of its contact against your body.
And then allow your awareness to go out to take in what is around you.
What is within the space that you are in.
What is within your field of vision.
Just take a moment just to notice what is there.
And then notice the sounds that are around you where you are.
What can you hear?
Then if you're not holding the cup of coffee already just take it in your hand and as you hold this drink notice the temperature of the cup in your hand.
Notice the texture of the cup.
And then just look at the actual liquid itself.
For instance if you're drinking a cup of black coffee notice the crème,
The actual little foam on the sides of the cup.
The light reflected in the bubbles.
Or if your cup of coffee is a cappuccino notice the foam.
Again notice the bubbles within the foam and the patterns.
Notice the dusting of either the cocoa or the cinnamon that is on top if you have chosen to put that on top.
Just take a moment just to look at the drink noticing what it looks like.
The colours,
The steam rising from the drink.
And then when you're ready take the cup close enough to your nose that you can smell the coffee without burning your nostrils.
Just gently smell that coffee.
Allow your nose to capture the lovely scent coming off that coffee.
And then when you're ready just take a lovely gentle sip of your drink and savour the taste.
Notice the taste of it.
Notice the temperature in your mouth.
Bring awareness to that taste of the coffee.
And as you do this notice again the chair supporting you.
Notice the floor supporting you.
And then gently take the coffee again and just gently smell the scent again of this coffee that you were drinking.
And then when you're ready take another sip again bringing your awareness intentionally bringing your awareness to the taste of this drink.
And just continue doing this now until your coffee is finished.
Just gently not rushing the drink but actually savouring it.
Notice that sensation of being held by this chair,
That firm floor.
The sensation of the cup in your hand.
Just gently repeat that practice of drinking the drink,
Savouring its tastes,
Not rushing.
And continue to do this until you've finished your drink.
And then when you come to the end of your drink,
So do this in your own time,
But when you come to the end of the drink again bring your awareness to the chair supporting you,
The floor beneath you.
Take a moment to look around you.
Again taking in what is in the space that you are in.
Just notice what is there.
Notice the sounds around you,
Where you are.
And then finish the practice with a lovely deep breath in through your nose and sigh out through the mouth.
And then when you're ready gently move into your day.
