Mindful seeing exercise:

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This is a simple exercise, requiring only a window with some kind of a view.

1. Find a space at a window where there are sights to be seen outside;
2. Look at everything there is to see. Avoid labelling and categorizing what you see outside the window;
   instead of thinking “bird” or “stop sign,” try to notice the colours, the patterns, or the textures;
3. Pay attention to the movement of the grass or leaves in the breeze. Notice the many different shapes
   present in this small segment of the world you can see. Try to see the world outside the window from the
   perspective of someone unfamiliar with these sights; 
4. Be observant, but not critical. Be aware, but not fixated;
5. If you become distracted, gently pull your mind away from those thoughts and notice a colour or shape
   again to put you back in the right frame of mind.

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Mindful eating exercise:

Try this next time you sit down to eat a meal:

1. Pay attention to the food you are holding, notice the feeling of it in your hands. Once you have noticed
   the texture, the weight, the colour, etc., bring your awareness to the smell.
2. Finally, move on to eating, but do so slowly and with concentrated attention. Notice the taste and its
   texture against your tongue. This exercise may help you discover new experiences with familiar foods.