Pole Pole means "slowly slowly" in Swahili. Examine the pace of your life. Are you rushing through the day, zoning out during long commutes, multi-tasking with your mind in the past or future? Living life mindfully means having one single point of focus whether that is mindful eating, mindful walking, mindful communication. It can be as simple as eating mindfully, noticing the taste and colours of each bite of food, chewing slowly and not watching tv or being on your phone. Only eating. This can be applied to any activity you do in your day. In your journal, write about where is there an opportunity to slow down. In your day to day life, notice when you are not in the present moment and bring yourself back to mindfulness. Spend a week documenting what you are noticing.