“The mind is constantly wandering—that’s what it’s meant to do, and that means it’s working. But it also means we’re often stuck in the future or past, and not right here, right now, in this moment,” says Erin Margolis, PsyD, a licensed clinical psychologist with Thrive Psychology Group in Southern California and a certified mindfulness teacher.
Bringing awareness to what we’re doing in the present (and how we’re doing it) in a purposeful and nonjudgmental way is at the heart of the practice of mindfulness. Though relatively simple in concept, Margolis notes that exercising this present, mindful awareness is not easy. But through the process of learning to recognize and focus what’s happening in your mind and environment, “mindfulness can become a way of life, a consistent way of processing thoughts and turning them into feelings we desire,” explains Melanie Shmois, a cognitive behavioral therapy expert and CEO of Mind Your Strength Coaching, LLC.
The practice of mindfulness—not to be confused with meditation (though there is overlap; meditation is an intentional and structured practice that allows one to achieve mindfulness)—is by no means new. In fact, present-day mindfulness technique takes its cues from the Four Foundations of Mindfulness from Buddhist tradition: mindfulness of the body, feeling, mind, and the interplay of physical and mental processes.
In recent years, mindfulness has had a resurgence—and with good reason. The practice is linked to a myriad of mental and physical benefits, including the reduction in stress, anxiety, depression, chronic pain, and substance use. It’s also shown to help increase focus, cognitive function, attention, and memory.
The best part? Mindfulness isn’t as heavy of a lift as you might think. It doesn’t need to require an immense amount of time, a dedicated space, or specialized equipment. In fact, you’ve likely already engaged in some form of mindfulness in your day-to-day life without realizing it. Keeping a journal, taking a few deep breaths to center yourself, concentrating on balancing through a yoga pose or stretch—it all counts. “If you’re observing and bringing awareness to anything in a way that allows you to experience it fully, you’ve already got a jumpstart on building more mindfulness into your life,” Margolis says.
Here are a few attainable ways to turn everyday tasks and routines into moments of mindfulness.
Use mindful awareness to notice every small step involved in this grooming ritual, from how you reach for the toothbrush to the sensations of each movement of your hand, says Elizabeth Ohito, LCSW, a psychotherapist and meditator in California. Immerse yourself in your senses—notice what your toothpaste tastes like, how it feels on your teeth and tongue (minty, tingly, foaming?), and the sound the bristles make as you brush, suggests Rebecca Kudgus, CLC, an Arlington, Va.–based life coach focused on mindfulness and conscious living, and the owner of Becca K. Coaching.
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“When you sit down for your morning coffee, just drink the coffee—don’t read, listen to music, or look at your digital device,” he says. “Just sit. Know that you are sitting and know that you are drinking coffee and be curious about the activity.”
Ohito also offers tangible cues for achieving a mindful morning ritual, since tuning out distractions cold turkey is not easy. “Turn mindfulness toward the sensory experiences of making coffee,” she says. “Notice the texture of the bean and the cup, the smell of the coffee grounds, the temperature of the coffee, your eagerness to drink it,” she says. “Coffee or tea routines are a great opportunity to notice physical and emotional sensations.”
Without analysis or self-judgment, what do you notice? Where are your thoughts and emotions while you sit with your cup? What do you taste, feel, and smell? These conscious observations will ground you in the present and help you start each day with intention (without a huge lifestyle overhaul or training course).
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What’s more, eating with awareness of yourself and the food in front of you—in other words, being mindful of what and how you eat—can lead to overall healthy eating habits that last, says Linda Nikolakopoulos, MS, RD, LDN, a registered dietitian and licensed nutritionist in Massachusetts. She notes that this practice is about listening to your body. “Mindful eating helps us recognize if we’re eating due to hunger, emotions, stress, or boredom,” she says. “It also points out if we’re mindlessly snacking while doing other things such as working, cleaning, or watching TV, which can help us recognize when we’ve eaten enough instead of realizing it after we’ve already gone overboard.” Research backs up the theory, suggesting that mindfulness can indeed help thwart unhealthy eating as a coping method.
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She takes note of everything while washing: the sensation of water hitting her skin, the temperature, and the smell of her body wash and shampoo. “I have found that gratitude is a nice byproduct of this,” she adds. “I find myself being so grateful for the fresh clean water that comes so easily out of my shower head.”
Shmois says applying small mindfulness techniques in the shower like this helps her set the tone for a nice, calm day, every day.
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