1. Start to vacuum the interior of a car as you normally do (but without rushing it).
- Be aware that you are vacuuming the interior of the car.
- Label your awareness with a set of labels such as floor, seat, mattress, and other. When you are vacuuming specific areas, you label it with an appropriate label.
For example, when you are vacuuming the floor of the car interior, label it as floor. When you are vacuuming the seat, label it as seat.
- When your mind wanders, gently bring your mind back to the labeling.
Advanced level 1
Be aware of your breath while vacuuming.
Advanced level 2
Do the entire practice with bare awareness alone without using any labels.