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Try this now. Look at this picture of spilled milk on this page. Imagine that's your milk on your table. In the box below, describe the picture, as if it were on your table. Please note, this box is for your convienience. The text you type will not be saved on the system.
Read over what you wrote. Did you place any values, judgments or opinions about what it means? Are you feeling uncomfortable when you look at the picture? In a Mindfulness context, it's simply a glass on it's side, with Milk on the table top. Not good, not bad.... it just is.
Is there something your boss, spouse, partner, child has asked you to do that you're uncomfortable doing? Something that you've been putting off. Pick a time right now, and simply do it. Get it off your plate. Do it effectively, not necessarily the way you think is "right".
Right now, this moment, go pick up a book. Clear your mind, and read one page. If you catch yourself thinking about anything other than the book. Pause, acknowledge the thought and let it go. Back up to where you began the thought and continue reading. Put all your attention to that page; everything you have.
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