Take a habit you wish you could break and turn it into a meditation. When you are doing this habitual behavior, pay careful attention to every action, sensation, thought and feeling involved. As the watcher of this habit, try to maintain the awareness that you are doing this habitual thing and allow the full experience to unfold without judgement. If you have judgmental thoughts, that’s okay, just notice the thoughts as part of the pattern that accompanies this habit. If the mind drifts off, gently bring it back to the experience and your awareness that you are doing it. Don’t try to stop or change the habit - just practice doing it with full awareness. The next time you indulge the habit, see how you feel and what has changed. Continue to bring awareness to this habit every time you perform it and watch the progression.
Please share your experiences if you wish to do so and any wisdom that you discover during this practice.