Today I would like to talk to you about how to take your mindfulness and meditation techniques into your daily life. And we talked about mindfulness being this act of being completely present in any activity or situation that we find ourselves in. Now, something as simple as mindfulness can make the world of difference in how the situation unfolds and what we get out of it, we can make the difference between the meal being ordinary, to flat out amazing. You can also make even bigger difference in situations that are less than pleasurable. For example, an argument can change from hardly bearable to something that's okay or even productive. So let's look at some examples of how you can apply mindfulness to daily life.

In mindful in compensation. Often when we talk to someone we mostly focus on the content of the words, but there's so much more to conversation than just What so you can pay attention to any emotions or body language or rhythm of the words that the person is showing when they talk to you. You can also pay attention to what's happening within you when you're having this conversation Are you if your mind drifting, or I focus is easier for you to listen or to speak your mind when you're eating. This is a big one because we often find ourselves just grabbing a meal as a transition from work to school or picking someone up or between meetings. See if you can carve out a few minutes of the day just to focus on the meal focus on the texture on the temperature on the colors on the way how it feels in your head makes your body feel how it makes your body feel two hours after.

Be mindful while driving. When you see a new car in a traffic jam or you're under red lights, rather than getting anxious about being late, or being angry about the other city driver Again, just an opportunity to tap into the present moment. Feeling body failure, a fear of breath. Notice your nervous environment. The lights, notice the color of the light. Notice the other cars present observed.

This one is a big one, be mindful in a confrontation. confrontations are probably something that no one likes to do, but they happen and sometimes they're necessary and sometimes they're healthy. And sometimes they're neither of those things, but we have no way of avoiding them. And in that case, it's best to be able to be fully present and choosing his manager that prefrontal cortex is possible. So you don't say something that you'll regret later. So when next time someone challenges you or this disagreement feel the sense of groundedness in your body, feel your own strength, don't doubt yourself.

Rely on the work you've done that you can respond calmly, compassionately, and with sense of clarity. Be mindful when walking. It's a big one. Most of us want a little bit every day, you walk into a shop to get lunch, or maybe you have a little wall to work in the morning for you picking up the laundry. Rather than mulling over all those things that you still have to do today or going to shopping list or just replaying that scenario that happened earlier that day. She used only time as a walking time do nothing else.

So when you walk, focus on your feet stepping meeting the concrete or floor. Focus on the sense of your likes walking your breath. Focus on anything that you can see on the far end he smells, colors, anything you can notice So even that three minute walk to the laundry can actually be a beautiful refueling stop for you to start your day or finish your day until you're happier. Now I'm sure there's many more examples of mindfulness in practice. Maybe when you're changing nappies, or when you're cooking or watching TV. Michael, what's happening to your mind your body when you're doing that and keep coming back to the present moment rather than getting lost in the train of thoughts every day, bit by bit and you will see a difference in the way how you respond especially in difficult situations.