Before you begin, close your eyes and take 3 deep breaths to slow down your mind and to be fully present in the moment. Then begin to make your tea with full attention and using all of your senses.
- Pay attention to the sound of the water boiling. Hear it bubbling. Notice the wisps of steam.
- Choose your cup and tea. Pour in the water and pay attention to the sounds and the colour change of the water as the tea infuses.
- Lift out the teabag/infuser and add your milk and sugar if you take any. Pay attention to the sounds as you add these into the cup. Notice any colour changes. If your attention drifts, gently bring your awareness back to the present moment.
- Find your space where you will drink your tea. Notice your environment. Use all your senses. If you are standing, feel your feet grounded on the floor. If you are sitting, feel your back and bottom supported by the echair, your feet grounded on the floor.
- Hold your cup and notice how the hot tea warms the cup. How does it feel to hold it?
- As you feel the warmth in your hands, see the steam rising from the cup, notice how your tea looks and smells. Inhale deeply.
- Now, bring the cup to your lips. Take a sip of tea. Notice how the tea feels in your mouth, the temperature and the path of the tea as you swallow. Savour the taste. Just be aware of your sensations.
- If any thoughts come into your mind, let them pass through your mind and let them go, returning your attention to the tea. Notice without judgment any desire to rush drinking your tea. Any impatience or irritation. Or thoughts such as hurry up or I’m too busy. Or perhaps you notice a sense of calmness and peace. Be aware of any thoughts or feelings that come up.
- As you drink your tea, pay attention to things like the colour of the cup you are using, what it’s made of, the temperature of the tea and of the cup, any colour changes, how it tastes and how it moves from your mouth down into your stomach.
- Continue until you are finished the cup of tea or when you make a decision to stop mindfully drinking.
You do not have to follow these steps precisely. This is to guide you until you have enough practice to go with your own flow. Being mindful is simple to do, but it takes practice until it feels relaxed and natural. Be aware of how often you have made cups of tea previously
You can also adapt it to any drink if you prefer coffee, hot chocolate or a cold drink.
Bringing mindfulness to everyday activities can help with stress, overwhelm, burnout, depression and anxiety. Taking regular 5 -10 minute breaks throughout the day will lower your stress levels and replenish your energy.
