I’ve been practicing mindfulness for nearly a decade now, and I can proudly say I’ve earned my “preschool diploma” on the subject … haha! One thing I can confidently share is that mindfulness is not something you master—it’s a lifelong journey. The beauty of this practice is that just being aware of it can be life-changing. You don’t need to be an expert to benefit from it.
I first came upon this concept of mindfulness years ago while navigating a particularly difficult season in my life. I knew I needed to change how I approached situations because my mental health was suffering, and as a result, so was every other aspect of my life. That realization led me to start researching the “self-help” space. And let me tell you, there is no shortage of information out there—thousands of books, blogs, gurus, videos—you name it.
As I explored, I gravitated toward ideas and practices that resonated with me. And this practice was one of them. I’ve come a long way since those early days, and I still have a long way to go. I am, and always will be, a work in progress. Some days, it feels like I’m growing by leaps and bounds. Other days, it feels like I’m taking ten steps back. And that’s okay. It’s all part of the human experience.
One of the most important lessons I’ve learned through mindfulness is this: Now is all we truly have. Tomorrow isn’t guaranteed, though we’re really good at worrying about it. Yesterday is gone, though we are really good at dwelling on it. All that actually exists is this present moment—right now. Letting go of tomorrow and relinquishing control of yesterday, if only for a little while, can allow us to see situations through a very different lens, and can create an opportunity for clarity and answers we are searching for.
Let me try to explain…
What Is Mindfulness?
Mindfulness is the practice of bringing your full attention to the present moment. It’s not about emptying your mind or achieving perfect stillness—it’s about bringing awareness and presence to your day, without judgment. What mindfulness does is encourage you to observe your thoughts and emotions as they arise, like clouds passing through the sky, without clinging to them or pushing them away.
At its core, mindfulness emphasizes acceptance—it can guide you to acknowledging your experiences without trying to change or avoid them, and also without denying them. It’s about observing, moment by moment, with curiosity and openness.
We don’t have to spend hours a day meditating to practice mindfulness. We can, of course, go deeper by meditating or practicing breathwork. However, we can always practice mindfulness by simply bringing awareness to everyday activities like eating, walking, or even washing dishes.
How Can We Begin Practicing Mindfulness?
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- Present Moment Awareness
Being mindful invites you to focus on what is happening right now. For example, while you’re eating a meal, you can focus your attention on all senses involved. Such as, your eyes admiring the way the food looks, your nose enjoying the smell of the food in front of you, your taste buds relishing the textures and the flavors of the food in your mouth. Rather than eating without intention, such as eating while scrolling through your phone or eating while being on a call or while thinking of a conversation you had earlier. The idea of mindfully eating allows you to be fully present with what you are doing in the moment. Can you feel the difference in energy just by reading the two different scenarios? The aim is to anchor yourself in the here and now, rather than pondering on the past or worrying about the future. Another example can be observing nature, such as birds. We can mindfully, or purposefully, use our senses to look at the bird with our eyes, admiring the shape, color, and size of the bird. We can use our ears to listen to the sounds the bird makes. In setting an intention to mindfully admire the bird we bring ourselves to the present moment. We allow the current moment to take charge rather than setting our focus on worrying about a situation we have no control over. In doing so, we allow space for calm to be at the forefront.
- Present Moment Awareness
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- Intentional Focus
Intentional focus is similar to present moment awareness. It involves deliberately directing your attention, whether to your breath, or a specific task. So, for example, washing dishes. We focus our attention on the task. Notice the temperature of the water, feel the soap suds on our hands. When the mind wanders, as it inevitably will, we gently guide it back to focus on the task. When we practice present moment awareness and intentional focus, we will inevitably have other thoughts pop in. Mindfulness is a practice; it is not about perfection. We can simply and gently redirect your focus to the task without frustration.
- Intentional Focus
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- Non-Judgmental Observation. Practicing mindfulness also means noticing your thoughts and feelings without labeling them as “good” or “bad.” Instead of reacting, you observe them with curiosity and acceptance. In getting curious we can ask ourselves why we might be feeling that way, without judging. And without forcing positivity and without suppressing uncomfortable feelings. We can simply accept the experience and create space for self-compassion.
- Over time, mindfulness becomes more than a practice—it becomes a way of life. You’ll find yourself pausing to appreciate small moments, handling challenges with greater ease, and feeling more connected to yourself and the world around you.
Mindfulness can be an empowering tool that teaches you how to be fully present in your life, helping you savor the good moments and navigate the tough ones with grace and resilience.
Here Are Some Other Ways to Practice Mindfulness That You May Find Useful
1. Mindful Walking
Walk slowly and notice the sensation of your feet touching the ground, the rhythm of your steps, and the environment around you. In other words, try not to have your mind interrupt you with your chores list, or the tv show you watched last night. Invite your mind to stay focused on paying attention to your walk.
2. Mindful Listening
When speaking with someone, give them your full attention. Listen without interrupting, judging, or planning your response. Really listen. Absorb what the other person is saying. Let go of having a response ready.
3. Pause and Notice
Throughout your day, pause for a few seconds to notice your surroundings, your emotions, or your body. When you find yourself thinking about a stressful situation that you’re dealing with, give yourself a few minutes to pause and notice your body. Are you feeling tense? Is your breath short? Take a moment to notice how you are feeling.
Give yourself permission to start with just a few minutes a day to play around with this practice. You will be amazed at how your day will shift and change for the better with just a few minutes.
Here are some benefits you may notice:
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- Mental Health: You may find your stress levels are reduced and your anxiety lessens because you are creating space between your thoughts and emotional reactions
- Focus and Productivity: What if you could improve concentration and decision-making by training your mind to stay present?
- Emotional Regulation: How great would it be if you can practice to respond to situations thoughtfully rather than reacting impulsively.
- Relationships: We can Enhance empathy, communication, and connection with others by working on this practice.
My intention is to bring some awareness to you on this topic and to start a conversation on how this practice can be useful to you in your day-to-day experiences.
I would love to take a deeper dive at this with you and perhaps together we can enhance our lives in simple, tangible, achievable ways.