Your Zen minute: We can appreciate our present joys and use that energy to fuel our push for future growth. Experience contentment in the moment along with the natural desire to improve things.

Everyone keeps talking about mindfulness, but what exactly is it? Take a moment and ask yourself: Can you remember the taste of your first sip of your morning beverage today?

I’m willing to bet most of you cannot. We tend to head straight into autopilot once we open our eyes. As you are getting ready for work, your mind is focused on what needs to get done today, so countless other things miss your attention. But those little things are actually what make life so … worth it.

Mindfulness helps us to live more in the here and now. It is about paying more attention to the little moments. To do this, it’s important to turn off that inner autopilot and stop the whirlwind of thought. The goal is to develop more serenity, to consciously perceive the small wonders of life so that you can really enjoy them. Small changes in your mindset can have a big impact. Finding the joy in those “little moments” can reduce stress, improve confidence, and create a happier outlook on life.

Below are seven challenges — one for each day in the upcoming week. Just do one a day in sequential order. Turn your attention only to that task. Thoughts will try to distract you, but be OK with focusing just on you and that task for five minutes. (If you get distracted, that’s normal! Don’t beat yourself up — just gently return your mind to the challenge.) These are not hard and can be done almost anywhere. Take note of how you feel during that time. Maybe write down your thoughts or sensations at the end. Just be open to giving it a try.

Here we go!

Watch a sunrise or sunset There are few things that make us feel more present than watching the day begin or end. Notice the bright colors and spirit of the sun. Leave all those “to dos” and “what ifs” aside for the moment.

Mindful breathing Just focus on your breath for one minute. Start by breathing in through your nose and out slowly through your mouth — six seconds is all it takes! Let go of worries – simply be still.

Mindful nature observation This is as simple as it is powerful. Choose a natural object like a flower, tree, anything. Relax and explore it like you have never seen it before. Visually explore every aspect of it. Connect with its role in nature for as long as you can.

Mindful awareness Think of something you do daily more than once that you take for granted. For example, unlocking a door. Stop for a moment as you put the key into the lock. Feel the mechanism at work and how your body and the lock work together. Note how you feel in that moment when you first open that door and where the door will lead you.

Mindful listening This is designed to open your ears to sounds in a nonjudgmental way. Most of what we hear is influenced by past experiences. Choose a piece of music that you have never heard before. Close your eyes and put your headphones on. Let yourself go and let the music take you on a journey. The idea is simply to listen without preconception of the lyrics or instrumentation.

Mindful immersion The purpose here is to cultivate contentment in the moment and escape the constant striving we easily get caught up in daily. Pick a chore — something you just want to get done before moving on to the next thing. Instead of treating it like a regular chore, try seeing it as a new activity. The idea is to get creative and discover new experiences with familiar tasks.

Mindful appreciation Select five things in your day that usually go unappreciated. These can be objects or people. The point is to give thanks and appreciate the seemingly insignificant things in life. Example: electricity that powers your lights. How do those things work? How do they benefit your life?

If you’re trying this challenge, let us know how it’s going at shorelines@northshorebank.com, and thanks again for your participation! —Pat Ingelse, AVP, PMP