One of the often-cited challenges to practicing mindfulness is finding the time to do it. The good news is that practicing mindfulness informally, for even 10 minutes a day, has many of the same benefits found with practicing mindfulness in a more formal way. All of the formal practices outlined here can also be adapted into informal practice or “everyday mindfulness.”

When we practice mindfulness in a more informal way we notice our experience from moment to moment, and bring our attention to one thing as many times as we can throughout the day. Some moments that occur often in which we can practice informal mindfulness can include:

• Washing dishes: Notice the water and feel the sensation of the warmth, the bubbles, and your hands on the dishes. Slow your movements down and pause for a moment to pay attention to each item you’re washing.

• Noticing nature: Listen to the sounds of the birds, insects or the leaves rustling in the trees as you walk by. If you live in the city, listen to the sounds of cars going by or the voices of people as they walk by your window.

• Listening: Listen deeply to people in your life with an open heart and mind. Practice not giving advice and just listen and allow people to be where they are. Listen with gentle, open focus on the laughter of people you care about.

• Showering: Feel the sensations and warmth of the water. Listen to the sound of the spray of the water around you. Notice your thoughts and feelings as you take in the entire experience of the shower.

• Driving: Pay attention with focused attention on what you see, the feel of the steering wheel in your hands and what you’re hearing around you. Relax your shoulders and notice what you’re feeling and experiencing as you mindfully drive.

• Parenting: Pause as much as possible and bring your full intention and attention to your parenting. Research shows that mindfulness can strengthen our parenting skills and impact our children in positive ways.

• Movement: While walking, running, stretching bending or anytime you’re moving your body throughout the day, bring your focus to the sensations in your body.

• Self-compassion: Notice when you’re being harsh and judgmental with yourself and guide your thoughts toward self-compassion.

• Breathing: Your breath is always with you, and you don’t need a formal practice to benefit from breath awareness. Pausing at any time throughout our day to connect to our breath and notice ourselves inhaling and exhaling is an important part of informal as well as formal mindfulness practice.