Something pleasant happened today. Were you there for it?

You made it, carried it, and finished it while thinking about something else.

There is no need to criticize yourself. You might simply want to taste the next one.

A sound through the window. The weight of a familiar cup. The light on the wall.

You don’t need to manufacture a beautiful moment to notice an ordinary one.

NHS mindfulness guidance suggests noticing present experiences, including everyday sights, sounds and sensations.

Try a brief moment of attention if it feels comfortable for you.

You may remember an email halfway through. You can notice that and return to the sound or taste.

There is no score to keep and no requirement to empty your mind.

If this kind of attention feels uncomfortable, stop and choose another activity.

A walk, a conversation or a practical task may be a better way to spend this moment.

Before the cup is empty, take a sip you actually notice.

The day does not have to become extraordinary for you to be present for part of it.