Start with a cup of coffee-actually sit down and experience what it is like to really drink a cup of coffee. Smell the aroma, feel the warmth, experience the taste, etc AND every time your mind starts to worry about the upcoming day, or relives the conversation from yesterday, redirect your attention back to this moment…the only moment you can truly live, and the only moment you can truly affect. We call this an example of taking a Purposeful Pause.
When you feel ready to try something else, try sitting still for 5 minutes and just notice what your body is experiencing-warmth, coolness, feelings of the breath, touch of the chair against your body, etc. AND redirect your attention when the mind wanders away.
Notice the AND in both of the examples above-it is this redirection that is the beginning of our work in developing a mindfulness practice and a mindful leadership practice.