How often do we promise ourselves to live consciously, but during the day we get distracted and forget about it. Therefore, it is useful to have some kind of signals that will remind you that it’s time to add a little awareness to your actions and pay attention to what is happening at the moment, rather than dwelling on your thoughts. Any action or event can become such a signal. Here are five simple ways to develop mindfulness throughout the day. 1. While walking If you don’t like meditating while sitting, try doing it while walking. When you get up from your desk at work to go to the bathroom, drink coffee, or discuss something with colleagues, try not to move mindlessly, immersed in your thoughts. It is better to focus on the physical sensations of walking. Notice how the feet touch the floor, how the weight of the body is transferred from one leg to the other. Feel your hands moving. Pay attention to the temperature in the room. Listen to your senses. 2. While eating We almost always get distracted by something while eating. We check emails and social media or just think about something.

• Try to just eat. Put away all electronic devices, books, and newspapers.
• Try eating alone.
• Pay attention to what you are eating, feel the taste, smell, and texture of the food. Notice what color it is. You can even take a minute to feel grateful.

3. During the conversation Don’t think about what you have to answer, just listen carefully and notice what thoughts you have. This will make it much easier for you to understand the other person’s point of view and give a more thoughtful answer. Listening is perhaps the most valuable thing we can give to others. This is especially important during disputes and tense negotiations. If you listen carefully, the interlocutors still have the feeling that they have been understood, their opinion has been listened to, and this usually helps to defuse the situation. 4. In the bathroom Pleasant moments often fly by unnoticed, because at that time we were thinking about something and did not pay attention to physical sensations. So the next time you take a shower, don’t scroll through your to-do list in your head, don’t worry about work, and don’t beat yourself up for an argument that happened ten years ago. Stop and feel the drops of water on your skin. Pay attention to the temperature of the water, the smells of soap or shampoo and just feel grateful that you have the luxury of clean water. 5. During yoga Many people perceive yoga only as a set of exercises for the body. But yoga classes are the perfect time to develop mindfulness. Try to fully concentrate on what is happening, on the sensations of your body. Before starting the class, feel your feet on the mat. Practice mindfulness, even when you’re not working out in the gym, but at home or traveling. Source: Lifehacker