Mindfulness for busy people

Notice, right now, your focus of attention

Observe and say to yourself (and notice) whatever you are doing, e.g.

  • I am breathing
  • I am sitting
  • I am looking
  • I am listening
  • I am walking

Wise Mind Where shall I focus my attention now? 

NOW:  Mindfulness for Busy People - video



Choose an activity to do mindfully throughout the day, for one, two or five minutes. For example: Drink a cup of tea. Walk. Wash the dishes. Shower with your eyes closed. Brush your teeth with the other hand.

Whatever you are doing, be in that moment, right now. See, hear, smell, touch, feel, breathe.

Simply notice whenever other thoughts and sensations come to mind, then re-focus on your chosen mindful activity.

Be patient and compassionate with yourself.

Describe rather than judge good or bad, pleasant or unpleasant.

It is as it is.

Everything Flows. Nothing is fixed.   Heraclitus

We spend so much time inside our heads, thinking about what we've done, or have yet to do, worrying about things we don't need to worry about.  We need to get outside of our heads!  We can use our senses, just say to ourselves:

5 things I can see

4 things I can hear

3 things I can feel or touch

2 things I can smell or like the smell of

1 slow deep breath

brings our focus of attention into right now


Nature as Therapy


NOW PDF sheet  Download & Print this Page


Mindful Breathing

Nature as Therapy

APPLE:  A mindful response to thoughts and feelings

The Visitor

Mindfulness of Emotions


Mindfulness Rationale

APPLE: A Mindful Response to Thoughts - video


SELF HELP BOOKS using Mindfulness

Mindfulness: A practical guide to finding peace in a frantic world

The Mindfulness and Acceptance Workbook for Depression

The Mindful Way through Anxiety: Break Free from Chronic Worry and Reclaim Your Life

The Mindfulness and Acceptance Workbook for Anxiety: A Guide to Breaking Free From Anxiety, Phobias, and Worry  

Wherever You Go, There You Are: Mindfulness meditation for everyday life

Full Catastrophe Living, Revised Edition: How to cope with stress, pain and illness using mindfulness meditation

Peace Is Every Step: The Path of Mindfulness in Everyday Life