Thirty Thousand Days - Fall 2013 Vol 18 No. 1 | Page 6

Six Simple Tips to Be More
Mindful in Everyday Life
b y E l a n a M i l l er , M . D .

A

s a psychiatrist and meditation practitioner, I work
with many people who have heard of the benefits
of meditation, and want to commit to a daily practice
to help them feel more relaxed and at ease.
“But,” they tell me, “my life is so hectic. I don’t have
time to meditate.”
Thankfully, you don’t need to spend hours a day sitting
in a Buddhist monastery to achieve the benefits of meditation. Rather, you can use everyday experiences as opportunities to practice being mindful and connected to the
present moment.

1. Practice mindful driving

I live in Los Angeles, where daily life is
built around the ebb and flow of rush hour
traffic, so needless to say, I spend quite
a bit of time in my car. This time used to
make me feel annoyed and irritated, but now I use it as a
chance to practice.

6 • Fall 2013

Write “Drive Mindfully” on a small index card and
post it on your steering wheel to remind you of your new
practice. Turn off the radio and put away your cell phone.
As you drive, try to pay attention to the sensations that
you typically ignore.
How does your body feel in the seat? Is it hard or soft?
How do you hold your hands on the wheel? What sounds
do you hear coming from your car and out the window?
Can you feel the vibrations of the road? Was it recently
paved or are there a lot of potholes?
When I drive like this I find it to be a much more
peaceful experience, even if I’m caught in traffic.

2. Practice mindful eating

Instead of scarfing down your food as
you read the paper, watch TV, respond
to emails, or whatever else, practice just
eating. Really slow it down.
What does that first bite of food taste like? Is it different

Thirty Thousand Days