Mindfulness in Action: Simple Ways to Practice Mindfulness in Everyday Life

Mindfulness is one of those therapy terms that often gets confused with formal meditation. So, when it comes up in the therapy room, you might start thinking, “I don’t have time to meditate,” or “There’s no way I can get my brain to shut up.”

While formal meditation is great and has its place, it’s not always what a therapist means when they talk about mindfulness. Both meditation and mindfulness aim to bring us into present-moment awareness, but mindfulness doesn’t have to involve sitting still, closing your eyes, or trying to quiet your mind.

At its simplest, mindfulness is the practice of noticing.

It’s noticing what’s happening around you, what’s happening in your body, and what’s happening in your mind. It’s bringing your attention back to the present moment when you notice you've gotten caught up in rumination, anxiety, or overthinking.

The goal of mindfulness isn't to fix every uncomfortable feeling or make your thoughts disappear. It's about being, not fixing. It's allowing the present moment to be what it is rather than fighting against it or getting hooked on every thought that pops into your head.

And the good news? You don't have to carve out extra time in your day to practice mindfulness. There are a million different ways to incorporate it into your life. The best way to practice is the way that works best for you.

What Mindfulness in Action Looks Like for Me

I'm a person who loves to create. My favorite ways to do that are sewing, quilting, and knitting. There are SO many opportunities to practice mindfulness through these hobbies, and for me, it often looks like slowing down enough to notice what I'm doing while I'm doing it.

Let's take knitting, for example. While knitting, I can focus on the feel of the yarn between my fingers, the movement of my hands and wrists as I work the needles, and the sound of the needles clicking together. I can notice the colors and texture of the yarn and the way the stitches come together.

I can also notice when my mind starts to wander. Maybe I'm thinking about my to-do list, replaying a conversation, or worrying about something that hasn't happened yet. Instead of getting frustrated with myself for being distracted, I can simply notice where my mind has gone and gently bring my attention back to knitting.

That's mindfulness, too.

Mindfulness doesn't mean your mind will never wander. It doesn't mean you'll suddenly stop overthinking or that you'll be able to stay present every second of the day. It's the practice of noticing when your attention has drifted and choosing to bring it back.

My mind can easily wander, and I often have music, audiobooks, TV, or podcasts playing in the background while I work on something. There's nothing inherently wrong with that. But sometimes, taking the time to do an activity without distractions allows me to reconnect with my body and my surroundings in a different way.

I try not to overcomplicate mindfulness in my own life. The more accessible it is, the easier it becomes to incorporate into my daily routine.

Here are a few other ways I practice mindfulness.

• Making coffee: I can notice the sound of the coffee maker, the smell of the coffee, the color of the beans, and the warmth of the mug in my hands. Instead of rushing through my morning routine while mentally running through everything I need to get done, I can take a moment to actually experience what I'm doing.

• Cutting fabric for sewing and quilting: Instead of rushing through the cuts, I can pay attention to the texture of the fabric, the sound of the scissors, and the process of measuring and cutting. I can also notice the frustration that comes up when something isn't lining up the way I want it to or when I feel the urge to hurry through the process. I don't have to get rid of that frustration before continuing. I can notice it, make room for it, and keep doing what matters to me.

• Going for a walk: I can notice the sounds around me, from my feet hitting the sidewalk to the leaves rustling in the wind and the birds chirping. I might notice a butterfly flying by, a squirrel gathering acorns, the colors of the leaves, or the texture of the bark on a tree. I can also pay attention to the sensations in my body, like how my legs feel with each step, how my feet feel as they touch the ground, or how the sun feels on my skin.

None of these activities are particularly special or complicated. That's kind of the point. Mindfulness doesn't have to be another thing on your to-do list.

“The present moment is filled with joy and happiness. If you are attentive, you will see it.”

- Thich Nhat Hanh

Other Ways to Practice Mindfulness in Everyday Life

You can practice mindfulness during almost any everyday activity. You don't need to be good at it, and you don't need to feel calm for it to count.

Here are a few more ideas to try:

• Washing the dishes: Notice the temperature of the water, the feel of the soap, and the sound of the dishes as you wash them. If your mind wanders to everything you still need to do, notice that and bring your attention back to the task.

• Taking a shower: Pay attention to the temperature of the water, the smell of your shampoo, and the sensation of the water on your skin. Notice if your mind is already planning the day ahead or replaying something from yesterday.

• Eating a meal or snack: Notice the taste, texture, and smell of your food. Pay attention to the experience of eating rather than scrolling on your phone or rushing to the next thing.

• Spending time with your kids or loved ones: Notice the little things you might otherwise miss, like the sound of their laughter, the expression on their face, or the feeling of sitting next to them. When you notice your attention drifting, gently bring it back to the interaction.

• Driving a familiar route: When it's safe to do so, notice the scenery, the colors around you, or the feeling of your hands on the steering wheel. You might realize you've been mentally somewhere else for the last ten minutes. That's an opportunity to bring your attention back to the present and your surroundings.

• Getting ready in the morning: Notice the feeling of your feet on the floor, the sensation of brushing your teeth, or the feel of your clothes as you get dressed. These small moments can become opportunities to slow down and reconnect with yourself.

• Noticing an uncomfortable emotion: Mindfulness isn't just about noticing the world around you. It's also about noticing what's happening inside you. Maybe you're feeling anxious before a meeting, frustrated with a loved one, or overwhelmed by your to-do list. Instead of immediately trying to push the feeling away, take a moment to notice it. What does it feel like in your body? What thoughts are showing up? Can you allow the feeling to be there without needing to immediately fix it?

You don't have to try all of these. Pick one that feels manageable and see what it's like to approach it a little differently.

A Few Things to Remember About Mindfulness

If you're someone who struggles with anxiety, intrusive thoughts, or overthinking, mindfulness might sound easier said than done. You might sit down to try it and find that your mind is suddenly louder than ever. You might notice uncomfortable feelings you'd rather not sit with, or you might get frustrated because you can't seem to stay focused.

That's okay.

Mindfulness isn't about having an empty mind. Thoughts will come and go. Your attention will wander. You might feel anxious, bored, frustrated, or restless. The practice is noticing those experiences without judging yourself for having them.

You also don't have to force yourself to sit with something that feels overwhelming. You can start by noticing something neutral, like the texture of a blanket, the sounds around you, or the feeling of your feet on the floor.

And remember, mindfulness isn't about making yourself feel better every time you practice. Sometimes you might feel calmer afterward, and sometimes you won't. The point isn't to use mindfulness to get rid of every uncomfortable feeling. It's to practice being present with your experience, whatever that experience looks like.

The more you practice noticing, the more opportunities you have to choose how you want to respond rather than automatically reacting to every thought or feeling that shows up.

Mindfulness Doesn't Have to Be Complicated

I think we sometimes make mindfulness harder than it needs to be. We hear the word and picture someone sitting cross-legged on a cushion with their eyes closed, completely at peace with the world. And while that can be one way to practice, it's certainly not the only way.

Mindfulness can look like noticing the yarn between your fingers while knitting, feeling the sun on your skin during a walk, or recognizing that you're getting caught up in anxious thoughts while making your morning coffee.

It's about coming back to what's happening right now, again and again, without expecting yourself to do it perfectly.

If you're struggling with anxiety, overthinking, or feeling like your brain never slows down, mindfulness is one tool that may help you relate to those experiences differently. You don't have to master it, and you don't have to do it perfectly to get something out of it.

Start small. Find something you already do every day, and take a moment to notice it.

Recommended Resource

Breathe, Mama, Breathe by Shonda Moralis is a resource for moms who want to find small moments of mindfulness in the middle of everyday life. It offers practical ideas for incorporating mindfulness into the demands of motherhood without adding another overwhelming task to your day.