There are many ways to bring mindfulness into your life. Here are some ideas.

Image of mountain and sky at dusk.

Mindfulness gets a lot of press. And I think that’s a good thing. But often I see it depicted as an esoteric practice that will take years and years to achieve any benefit. I think this is a misconception. While cultivating mindfulness does take practice, the actual practice is simple and there are lots of ways to do it. 

What’s the benefit of a mindfulness practice? I think it comes down to two things: moving out of autopilot and becoming aware of what is going on inside and outside of you, and being able to notice these things without judgement. 

Here are some really easy ways to get started. While they all work slightly differently, all help you to practice honing your focus and observation skills, key components of mindfulness. 

check in with your senses

Pause for a moment and check in with your senses. See what is registering around you. Perhaps start with your sense of hearing - what sounds are you noticing? Our tendency is to start assigning meanings and values to what we notice but see if you can instead stay curious to the qualities of what you’re hearing. Is the sound pleasant or unpleasant, loud or soft, etc. You can do the same with your sense of sight: what colors, shapes, and patterns are you seeing? Try your other senses as well. What is registering with those? How would you describe it?

mindful eating

Next time you are eating, pause for a moment. Can you engage all of your senses? Look at your food. You may have enjoyed this particular food thousands of times but take a moment to look at it with fresh eyes. Notice colors, shapes and textures. Bring the food to your nose and inhale. What are you smelling? Can you notice subtle scents that show up when you pay attention? Now put the food in your mouth but don’t chew. What registers on your tongue? What flavors are you noticing? Bite down on your food. What do you notice now? Can you notice changes in texture or pressure? Movement? 

mindful walking

First, pick a place to walk where you don’t need to worry about falling or navigating around dangerous obstacles. You want to be able to focus on what your body is doing. 

Now take a step. And then another. As you begin to walk bring your attention to your feet. Notice what it feels like for your feet to strike the ground. Do you land on your heels or your toes? How does your foot move as you bring your foot down and lift it up again? 

Move your attention up to your calves and shins. What do you notice? What sensations show up as you continue to walk? How would you describe these sensation?

Continue your scan through your knees and thighs, your back and arms. You can scan your whole body and see what it feels like to move forward with this walking motion. 

mindful breathing

This is probably the simplest mindfulness practice you can try: watch your breath. Notice what it is like to breathe - you inhale, there is a pause, you exhale, pause. Watch this pattern as it happens. 

Now begin to notice how your body responds and moves when you breath. Your chest expands and contracts. Air moves in and out of your nostrils. See what it is like to notice your breath as it moves in and out of your body. You can pick a spot to focus on and just rest your attention there. What’s that like?

These are just examples - you can apply mindfulness to just about any activity you engage in. Give these a try and see if you notice yourself loosening your grip on thoughts and feelings and moving in to the present of what is actually happening right here, right now.