Here’s a mindfulness exercise from Donald Altman in One Minute Mindfulness:
Think about the first thing you tasted this morning, perhaps a sip of coffee or minty toothpaste or cereal with milk. What, if anything, do you remember about it? If your answer is “nothing”, you’re in good company. As rushed as we are in the morning, it’s easy to go from one autopilot moment to the next without paying attention. Set an intention for tomorrow morning to pay attention to that first taste. Sip and savor instead of slurp and swig! This small step will help you as you develop a mindset of paying attention to what’s happening in the moment.