One way of developing a more conscious approach to life is to create gaps during the day, short moments where we pause and pay more deliberate attention to what we are doing. This “informal mindulness” practice reduces  the mind’s tendency to over-analyze and compliments the formal practice we do when we are in sitting meditation.

A number of acticvities can be chosen to practice with. It is best to choose a repetitive simple task which you perform on a regular basis. One possibilitiy is taking a shower. While having the shower practice bringing your full attention to the sensations of what you are doing –  touch, taste, smell, sound,  sight – and stay close to being fully present at that level.

So. for example,  you can attend to the sound of the water, as it comes out from the shower, or the touch of it as it hits your body, the temperature of the water. You can be aware of the smell of the soap or shampoo, and the sight of the water drops on the walls or as it goes down the drain. You can focus on the steam rising. Finally, you can be as fully present as piossoible with the movement of the body and the arms.

As in formal practices, thoughts will arise. you simply touch them gently, without judging, and let them go, coming back to practice a greater awatreness of sensations, strengthening your capacity to distinguish between a sensation and a thought.

Jon Kabat-Zinn