In acceptance and commitment therapy, one of the main factors of psychological flexibility is the skill of mindfulness. It is mindfulness that allows us to live in the present moment without becoming involved in regrets about the past or in anxiety about the future. From the point of view of acceptance therapy and responsibility, awareness (involvement) is an open, flexible and interested attention to reality. Despite the seeming ephemerality of this term, it is very important to remember that awareness is a skill that needs to be developed and systematically trained in practice. Below is a simple exercise, which will allow you to develop awareness while performing daily tasks. “When you wash a cup, think about the cup” is a Chinese saying that reminds us of the importance of our presence here and now. Try to take this expression as a literal guide to action. Yes exactly. Even such an ordinary, and let's be honest, not always pleasant activity, like washing dishes, can be an excellent training for you in the skill of involvement. In the process, try to direct attention not to thoughts, but to your feelings. Without any additional interpretation, simply note what you see, hear or smell: - What is the color and shape of the plate you are washing? - How do you feel when the skin of your hands comes into contact with hot water? - What does dishwashing liquid smell like? - What sounds do you hear - the sound of water from the tap, the sound of glass? Perhaps there are other sounds around you? If at some point your attention switches to thoughts, do not try to resist it. Just note them, and when possible, return to observing your sensations. You can easily integrate such exercises into your daily routine, without the need to set aside separate time. Thus, almost any household activity or daily routine can become an excellent practice for developing mindfulness. All the best! Good luck in your work on yourself! If the article was useful to you, you can thank the author by clicking “say thank you.” You can sign up for an individual consultation with me here Subscribe to my articles so you don’t miss useful materials