Mindfulness starts to get really interesting when we can start to integrate it into everyday life. Remember, mindfulness means to be present, in the moment. And if you can do it sitting on a chair, then why not while out shopping, drinking a cup of tea, eating your food, working at the computer or having a chat with a friend? All of these are opportunities to apply mindfulness, to be aware.

This means that rather than drifting through the day on auto-pilot, not really being fully conscious of the decisions you make, you move from one moment to the next with a sense of calm and clarity in the mind. Researchers have found that most people are caught up in thought for between 30 percent and 50 percent of the time, even while engaged in activities. They also discovered this mind wandering was a direct cause of unhappiness and confusion.

So why not let this is be one more reason to integrate mindfulness into your life?

The mindfulness experts at Headspace describe five situations to which you could easily apply mindfulness on a daily basis. Typically, these are the kind of events where your mind is wandering -- but it doesn't have to be this way. This isn't about trying to stop thoughts and feelings but instead learning to step back from them, allowing them to come and go. And if you do find yourself suddenly lost in thought, then no problem at all, simply bring your attention back to the physical senses and whatever it is you’re doing.

**1. Mindfulness While Brushing Your Teeth**

The Old Way: Vague awareness of picking up your toothbrush and moving it around the mouth on autopilot, as you wander around the house, tripping over the cat, looking for your keys, mentally preparing for your first meeting of the day, while wondering who’ll play James Bond after Daniel Craig.

The New Way: Being mindful of the feet on the floor, the temperature and the texture on the soles of your feet; mindful of the appearance, smell, flavor and texture of the toothpaste; mindful of the arm moving from side to side and the sound of the brush against your teeth; mindful of each and every tooth and the sensation of the brush against the gums.

Bonus: Not only will you feel calm and collected afterwards, your dentist will be happy with you, too!

**2. Mindfulness While Taking A Shower**

The Old Way: Acute awareness of scalding hot water alternating with freezing cold water until you find the sweet spot. From there, the mind wanders off to the eternal question of ‘What would it be like to win The X Factor?’ as you sing your favourite tune into the shower-head.

The New Way: Being mindful of the need to set the temperature before getting into the shower; mindful of the wave of pleasure as the warm water washes over you; mindful of the smell of the shower gel, soap or shampoo; mindful of the mind jumping forward, imagining conversations that have yet to happen; mindful of the amount of water you’re using; and mindful of the sound of the water coming to a stop.

Bonus: Greenpeace will love you for it, and you’ll end up with a much clearer mind for the day ahead.

**3. Mindfulness While Commuting To Work**