Bring attention to an ordinary moment

1. Choose an everyday activity

Try drinking water, washing a cup, or walking between rooms. Do one thing at a time for a few moments.

2. Notice what is present

Pay attention to texture, sound, light, or movement. Notice interpretations as interpretations rather than treating them as the whole experience.

3. Reflect gently

Ask: “What changed when I paid attention?” You do not need to produce calm or reach a particular conclusion.

Put it into practice

Use the worksheet to reflect or make a simple plan. The text file can be saved, edited, or printed.

An introductory resource from Contemplation Center. Adapt it to your circumstances.