Practicing Mindfulness: Simple Ways to Be More Present
It often feels necessary to spend time planning for the future or dwelling on the past. Our minds constantly race—thinking about what's next, analyzing what's already happened, and rarely settling into the present. Practicing mindfulness offers a way to pause, slow down, and truly experience life as it's happening.
What is Mindfulness?
Put simply, mindfulness is the act of being present. It's about paying attention to what's happening right now—whether it's your thoughts, emotions, or surroundings—without judgment or the need to immediately change it. Research suggests that mindfulness can be highly beneficial in:
Developing coping skills for anxiety
Increasing emotional regulation
Improving focus and concentration
Reducing stress
Building self-compassion and acceptance
By practicing mindfulness, you can learn to feel more in control of your thoughts and behaviors. Here are some ways to do so:
Add Mindful Observation to your Routine
Bringing mindfulness into daily life doesn't have to be complicated—it can start with simple moments of observation. Try choosing a color and noticing how many things around you match it, allowing your mind to focus on what's in front of you rather than drifting elsewhere. When eating, pay attention to the taste, texture, and smell of your food. This can help you feel more connected to your different senses. Even something as simple as taking a walk without distractions—no phone, no podcast—can help you tune into your surroundings and sensations around you. These small shifts will allow you to feel more grounded.
Listen to Your Body
We often say we're anxious or stressed, but what does that actually feel like? Mindfulness starts with paying attention to the physical sensations connected to our emotions. A body scan can help you tune into where anxiety shows up—whether it's a tightness in your chest, a lump in your throat, or a pit in your stomach. Recognizing these sensations allows you to better understand and process emotions rather than feeling overwhelmed by them. The more you practice listening to your body, the more you'll recognize what it's telling you, which is the first step toward self-regulation.
Be Aware of the Story You Tell Yourself
We can't always control what happens to us, but we can control the story we tell ourselves about what it means. When you experience something unpleasant, pay attention to the thoughts that come up—because the narrative you create can shape how you feel.
For example, if you miss the train, you might immediately think, “I should have left earlier, or this always happens to me." That frustration can spiral into self-blame or a sense of helplessness. But you could also take a step back and see it for what it is—just an inconvenience, not a reflection of who you are. Instead of criticizing yourself, you can acknowledge the frustration, offer yourself compassion, and move forward.
Being mindful of the story you tell yourself is so important in not increasing your own suffering. Pay attention to the voice in your head—is it critical? Is it helpful? Is it based on facts or just assumptions? What would it look like to see the situation as it is without layering on unnecessary judgment?
Practice ‘Beginners Mind’
Beginner's Mind is a mindfulness practice that encourages us to separate our past experiences from the present moment. It's about letting go of preconceived notions and seeing things as they truly are rather than through the lens of what we already know.
To practice this, take each situation for what it is. When meeting an old friend or stepping into an unfamiliar new space, try not to let your past experiences define how you show up. Instead of assuming you already know what to expect, stay open, observe, and engage with genuine curiosity. Doing this helps you experience things exactly as they are, allowing you to be fully present. It also encourages curiosity over judgment, making space for a more mindful and open way of moving through the world.
Mindfulness is about slowing down and being present with whatever is happening, no matter how small. It's not about ignoring difficult emotions or forcing yourself to feel a certain way—it’s about noticing what's there without judgment. The more you practice mindfulness, the more you'll realize that you don't have to be consumed by every passing thought or feeling. Instead, you can learn to sit with your experiences, respond with intention, and find a greater sense of calm in your daily life.
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