10. If someone is talking, listen to the pitch of the voice, to the smoothness or roughness of the 
sounds, to the clarity or the mumbling of the speech, to the pauses between the words.
11. Listen to music, observing each note as it comes and the spaces between the notes. Try 
breathing the sounds into your body and letting them flow out again on your out breath.
12. Other:  
observe smells around you:
13. Breathing in, notice any smells around you. Bring something close to your nose, and notice the smells. Take it away, and then notice the smells again. Do they linger?
14. When eating, notice the aroma of the food; when cooking, notice the aroma of the spices or 
other ingredients; when bathing, smell the soap or shampoo; when walking outside, notice 
the aroma of the air; when near flowers, bend down and “smell the roses.”
15. Other:  
observe taste and the act of eating:
16. Putting something in your mouth, pay attention to the taste. Keep it in your mouth, and notice all the taste sensations.
17. Lick a lollipop or something else. Notice just the sensation of taste.
18. Eat a meal, or even a part of a meal, paying attention to the taste of each mouthful.
19. Other:  
observe urges to do something:
When you are feeling an urge to do something impulsive,
20. “Urge-surf” by imagining that your urges are a surfboard and you are standing on the 
board, riding the waves.
21. Notice any urge to avoid someone or something.