There are two types of mindfulness practice: formal and informal. In formal practice, you actually set aside an amount of time and dedicate it to being mindful. Informal practice doesn’t require any extra time; the idea is to bring moment-to-moment awareness to everything you already do, to zero in on what you are doing as you are actually doing it.

People often do things without being fully present, as if they were on automatic pilot. Living this way, they cheat themselves out of many moments in their lives. Trying to bring conscious awareness to your body and mind while remaining aware of the task you are engaging in will allow you to experience life more fully. Paying attention to your five senses (sight, sound, touch, taste, and smell) in your daily tasks can help you be aware in the present moment.

Below is a list of some daily tasks that you can bring mindful awareness to:

Can you think of any other tasks you do that you can add to this list? What are they?

Here’s an example of how you might bring mindful attention to taking a shower.

Notice the water. Feel the water on your skin and your hair. Smell and taste the water. Smell and feel the shampoo and conditioner in your hand. How do they feel on your head? How does your hair feel when you are rinsing it? If you shave in the shower, notice the shaving cream and the razor; notice how it feels on different parts of your body. Notice when your thoughts move away from the task at hand, the shower, and into the rest of your day, or yesterday or tomorrow. Gently bring yourself back into this moment, to the shower. When you turn off the water, how does it feel? Notice the texture of the towel. How does drying off feel?

Pick another task from the earlier list and bring mindful awareness to doing it.

• What task did you choose?
• What could you see during this activity?
• What could you hear during this activity?
• What could you touch during this activity?
• What could you taste during this activity?
• What could you smell during this activity?

Every time you do this task during the next week, bring mindful awareness to it, using your five senses. Once you feel comfortable doing this task mindfully, try another.

excerpt from The Stress Reduction Workbook for Teens: Mindfulness Skills to Help You Deal with Stress by Gina M. Biegel MA, LMFT