Practicing mindfulness sounds great in theory and it’s something most of us strive for each day. We want to be more present and aware of our mind, body and breath but our busy lives make it difficult to tune in. The good news is that you can practice mindfulness anywhere and any time of day; it doesn’t have to be complicated or time consuming.
Infuse mindfulness into your day – start now!
1. Focus on your 5 senses
One by one for a few seconds each, focus on your sense of taste, touch, sight, sound and smell.
- Taste – what can you taste on your lips?
- Touch – something you can touch without moving – this might be a place on your body
- Sight – what can you see in close range
- Sound – something you can hear far off in the distance
- Smell – something you can smell in the air
Focusing on your 5 senses brings you back to the present moment and in touch with your felt sense of being.
2. Stand and stretch
You don’t have to roll out your yoga mat or get down on the floor to start stretching. Raise your arms over your head, roll your shoulders, or step back into a supported calf stretch, anything to get out of the frenzy and into your body for a moment of mindful awareness.
I recommend setting a timer for this one (or actually standing when your Apple Watch tells you to) and standing to stretch frequently throughout the day. This mindfulness practice helps you stay connected to your body, adjust your posture for better focus during your work day, check in with your hunger and hydration needs, reduce eye strain from prolonged computer work and reduce muscle tension.
3. Take a deep breath
Is it possible to practice mindfulness in under 5 seconds?
When you take a deep breath it most certainly is.
Before rushing to the next task, take a moment to breathe. Relax your shoulders down and away from your ears, take a deep breath in through your nose, pause at the top of the breath and exhale fully through your mouth. Try to match the length of your exhales to the length of your inhales for smooth and controlled breathing. You can repeat this cycle for as long as you need before returning to your normal breathing pattern and getting on with your day.
4. Take a body scan
Notice and acknowledge the different parts of your body and any areas that may need an invitation to relax. You can do this by simply calling out each body part by name and verbally inviting it to relax.
I notice my hand and give it permission to relax.
I notice my shoulders and give them permission to relax.
Ideally, you would scan through the major parts of your body but if you’re short on time, you can do the areas that you typically hold the most tension like your neck, shoulders, upper back and hips.
5. Make a gratitude list
Write down one thing you’re grateful for.
Start or end your busy day with a moment of gratitude. You can dedicate an entire journal to gratitude lists or add an entry to your existing journal. The practice of gratitude brings your life into perspective and reminds you that you have everything you need in the present moment.
6. Make chores mindfulness activities
Chores can be mindful activities when you focus exclusively on the task at hand.
In his book “The Miracle of Mindfulness,” Thich Nhat Hanh writes,
“While washing the dishes one should only be washing the dishes, which means that while washing the dishes one should be completely aware of the fact that one is washing the dishes.”
Instead of trying to fill every single second of the day, do one thing at a time and focus on the many parts of it. How do the dishes feel in your hands? How does the soap smell? Notice how the water runs over the cups and spoons.
Incorporating these small mindfulness practices into your busy day doesn’t require big changes, just a shift in awareness. Even a few seconds of mindful breathing or stretching can reconnect you to the present moment, helping you feel more grounded and in control. The key is consistency; these little moments add up over time, creating a sense of groundedness and calm even on your busiest days.
Start practicing mindfulness today.