3 Simple Ways to Practice More Mindfulness
You may have heard a lot of people talk about mindfulness. Many of us have heard about how beneficial it can be, but I’ve noticed that a lot of folks feel like it’s too out of their reach. Often, people believe that to be mindful means to be sitting perfectly still in a meditation or clearing your mind of all your thoughts.
I’m here to tell you that mindfulness does not have to be like that at all! It’s really about learning to be present with your life as it’s happening. Mindfulness encourages you to try to stay more connected with your experiences, which means that it is something you can easily learn to weave into the things you are already doing.
Benefits of Mindfulness
Mindfulness is essentially the practice of paying attention on purpose, in the present moment, without judgment. When practiced regularly, it can have powerful effects on both your mental and physical well-being.
Here is a short list covering just some of the amazing benefits of mindfulness:
Reduce stress and anxiety
Increase self-awareness
Decrease over-thinking
Improve sleep and focus
Help you respond instead of react
Mindfulness certainly isn’t a cure-all. It won’t take away your difficult thoughts or feelings, but it does make them more manageable. Instead of feeling constantly pushed and pulled by your thoughts and feelings, you can learn to observe them with curiosity and compassion.
1. Mindfulness in Your Self-Care Routine
You don’t have to overhaul your life and become like a monk to practice mindfulness. A very simple way to start is to attach it things already happening in your established routine.
For example:
During a shower, notice the sensation of water on your skin or the scent of your soaps
When doing your skincare, focus on how the gentle pressure of your fingertips feels on your face
While drinking coffee or tea, let yourself center on the warmth, taste, and aroma
When walking the dog in the morning, pay attention to sounds of nature, the colors in the sky, and the feeling of the sun or a cool breeze
A helpful tip I often share with clients: pick one routine activity and turn it into a mindfulness anchor. The goal isn’t to become perfect at it, but just to practice as much as we can.
If your mind wanders during these activities (and it will), gently bring it back to focus on your senses. No need for judgment or pressure.
2. Mindfulness During Chores
Another easy way of incorporating mindfulness is to incorporate it during your chores. Chores are usually seen as something to rush through. But they can become surprisingly calming mindfulness exercises if we allow them to.
Try this:
Washing dishes: Feel the temperature of the water, the texture of the sponge, the smell of the soap. Notice the rhythm of your movements.
Folding laundry: Pay attention to the softness of fabrics, the repetitive motions, the colors.
Cooking a meal: Notice the colors and aromas of your ingredients. Pay attention to the sounds your knife makes when it chops a vegetable or the warmth of the steam from a pot of boiling water.
When you learn to be more present in your chores, they can become grounding rather than draining or stressful. Washing the dishes can become oddly hypnotic and peaceful. If boredom or frustration arises, simply acknowledge it, and bring your attention back to the task at hand. Of course, we don’t need to do this with all chores, but pick at least 1 that can be another anchor for your mindfulness practice.
3. Mindfulness in Your Body
Your body is always in the present moment, even when your mind isn’t. That’s why practicing mindfulness in your body can be especially powerful.
Simple ways to practice include:
Taking 3 slow, intentional breaths
Noticing where you hold tension (jaw, shoulders, stomach)
Stretching slowly while paying attention to sensation
Placing a hand on your chest or abdomen and feeling your breath
Doing a brief “body scan” from head to toe
This kind of awareness helps you reconnect with yourself, especially during stressful moments. Most people don’t realize how disconnected they’ve become from their bodies until they start paying attention.
Final Thoughts
Starting your mindfulness journey isn’t about becoming a calmer, more perfect person overnight. Instead, it should be about building a kinder relationship with your own mind and experience. Some days that will feel easy and other days it may feel impossible. That’s the beauty of mindfulness – all experiences are normal, valid, and okay.
The biggest take away from today’s post is this: small moments of presence add up. A few mindful breaths, a fully experienced sip of coffee, or noticing the sun on your face. By taking a moment to intentionally add mindfulness to small parts of your day you can work towards gently shifting your nervous system and your perspective.
You don’t have to escape your life to feel calmer — you can learn to be more present inside it.
