In the midst of any activity during the day,
Raising a cup of tea to your lips,
Reaching out to answer the phone,
Continue doing exactly as you have been doing,
But slow your movements down.
Move at a quarter of the usual speed, or even less.
Become aware of the minute details involved:
The movements of individual muscles,
The thoughts and feelings that accompany each action.
Practice in this way for several minutes.
Then continue with your day.