The practice of Mindfulness involves bringing one’s attention to the present moment in a non-judgmental and accepting manner. It is about being fully aware of our thoughts, feelings, bodily sensations, and the surrounding environment.

With its roots in Buddhist traditions, for centuries mindfulness has played a significant role in Hindu and other Eastern religions. It started gaining popularity in the West around the 1970s as a way to reduce stress, increase focus, and enhance overall well-being and has since been used by clinical psychology and psychiatry as a way to assist with the treatment of anxiety, depression, and drug addiction, among other mental health needs.

Practicing mindfulness doesn’t have to be complicated and there is no specific way to do it. You can start by taking a few minutes each day to sit quietly and focus on breathing. This little act of paying attention to your breath can help calm your mind and bring you into the present moment. 

Like so many of us, my mind tends to toggle between ruminating on the past and forecasting the future, neither of which can serve me in the present moment. Focusing on the NOW puts me in control of my emotions and allows me to experience life on a deeper level. I become much more aware of what I’m feeling and better able to control how I respond to my experiences because my mood is less affected by past hurts or anxieties about what could happen in the future.

In my opinion, the real value of mindfulness is that it helps you focus on the people around you, the project that you’re working on, and what you’re feeling at the moment. One of my favorite ways to practice is while getting a massage. I put my AirPods in and listen to meditative music or affirmations. I focus on the sensations of muscles softening and my tension floating away. 

We all have busy lives, but I’ve found it to be well worth it to make time to incorporate even just a few minutes a day into a mindfulness activity. Below, I’ve provided a list of various techniques to get you started. 

• Meditation  – Although mindfulness and meditation co-exist, they are not synonymous. Meditation is the awareness of thought and/or the practice of focused thought. Its purpose is to train you to control your thoughts (instead of the other way around). Whereas mindfulness is simply being present in the moment and aware of everything around and within you. When meditating many people use mantras to aid in concentration by focusing their attention on a thought or sound. Examples of mantras are the sound “ohm” or a personal prayer, such as, “I am healthy, I am wealthy, I am loved.” Like all practices, it takes time to become perfect, so be kind to yourself on this journey. Some of my favorite meditation apps are Balance, Headspace, and Chopra.

• Breathing exercises – Typically involve a slow inhale and gentle exhale through the nose or mouth for a set number of seconds. This can be done for a few breaths or for several minutes to help calm the body and mind. Balance is a great app for this.

• Journaling – Any notebook will do, but why not start your journaling journey in style? Check out this website for journal inspiration.

• Yoga – If the yoga studio isn’t your thing, try the Glo app or YouTube for exercises. 

• Coloring – There are adult coloring books out there, but I honestly just stick to the children’s classics. 

• Body scan – This is another form of meditation where you strictly focus (or scan) your body for pain, tension, and other sensations. Check out this Beginner’s Body Scan for a lesson in this technique.

• Walking/running

• Sensory Exercises – My go-to is the “54321 method”: 

• Name 5 things you can see.
• Name 4 things you can touch.
• Name 3 things you can hear.
• Name 2 things you can smell.
• Name 1 thing you can taste. 

• Make a gratitude list – Write down at least 3 things you’re grateful for each day. I do this first thing in the morning and many people do this at night. The time of day doesn’t matter, but I do suggest that you create a routine so that it’s easier to stick with it. There are also tons of gratitude journals out there if you want to add some fun to your thankfulness. 

Whether you practice through formal meditation sessions or by simply taking moments throughout the day to pause and observe your experience with curiosity, practicing mindfulness can help all of us cultivate a greater sense of calmness, clarity, and overall well-being. So, take some time today to pause and connect with yourself.