if you have only three minutes - boil a kettle.

You may think you don’t have time to relax, but you can always find a couple of minutes to make a cup of tea - this can be calming in itself. The key is paying full attention to your actions. mindfulnessPracticeKettle

As you lift the kettle to fill it, ask yourself:

  • How heavy does it feel?
  • Do you fill it via the spout or the lid?
  • Pay full attention as the water falls out of the tap and into the kettle.
  • Does it hiss and bubble?
  • Does the water smell?

As you return the kettle to the work surface, pay close attention to your own movements. Were you aware of those movements or did they just seem to ‘happen’?

Now, just listen as the kettle begins to heat. What can you hear? Close your eyes and drink in the sounds. Try not to do anything else and let the kettle boil until it switches itself off. See if you can notice the first stirrings of impatience.

    • Where in the body do they originate?
    • Do they feel like a force trying to break out and exert control?
    • Does your breathing become constricted?

When the kettle has boiled, fetch a cup/mug, the tea/coffee and milk. Then mindfully lift the kettle, being aware of your breath as you pour the water. Watch the colour change as you add the water and milk. Now sip your drink and enjoy the calm - ideally without doing anything else.