5 Ways You CAN Practice Mindfulness Right Now

Think building a mindfulness practice requires enormous effort or endless hours of meditation? Here's the truth: the first step is simply your commitment. And since you're here, let's assume you've already made it.

The practice itself? It's about remembering—over and over again—to come back to this moment, the present. That's it.

Here are five accessible ways to begin today, right where you are.

1. Stop What You're Doing and Take a Breath (or Five)

Pause for a moment and notice your breath. This simple act keeps you centered and grounded in your body throughout the day. When you're present to your body, it becomes much harder to replay the past or rehearse the future.

Go ahead, try it right now. Focus on your breath moving in and out. Where do you feel it? In your chest? Your belly? Your nostrils? What else do you notice when you're simply concentrating on breathing?

2. Put Down Your Phone

Set aside time each day to place your phone completely out of reach. If it's within arm's length, you'll pick it up without even realizing it—and that's completely normal. We all do it.

Once it's out of reach, continue with your day and simply notice what happens. Do you feel restless? Relieved? More present? There's no right or wrong here - it’s just noticing and building that awareness ‘muscle.’

3. Do One Thing at a Time

Multitasking might feel productive, but the reality is you’re switching between tasks, which actually wastes time and increases mistakes. Practice giving your full attention and awareness to just one task before moving to the next.

This is challenging, especially in our distraction-filled world, but it's incredibly rewarding. Start small—make your morning coffee with complete focus, or fully listen to the next important conversation you have without checking your email (or planning how you’re going to respond).

4. Find Mindful Moments in Everyday Tasks

The next time you're washing dishes, brushing your teeth, or folding laundry, transform that "mindless" task into a mindful one. Bring your complete attention to what you sense in your body, heart, and mind while fully engaged.

Challenge yourself to notice two things you sense in your body, two things happening in your mind, and two feelings in your heart. You might be surprised by what you discover in the ordinary.

5. Notice the Moves You Already Make

You don't need a special yoga class to practice mindfulness with movement. Start by paying attention to the feeling of your feet on the floor with each step you take. Can you maintain that awareness as you climb stairs or walk to your car?

What about during your regular exercise or stretching routine? How does your body actually feel as it moves? Remind yourself to simply notice. You don't need to change anything—this is just a practice of noticing and being in this moment, right now.

Try each of these practices a few times, and remember that everything becomes easier and more familiar with repetition. You're not aiming for perfection; you're building a gentle awareness that will gradually weave itself into the fabric of your daily life. Do you have questions? Drop me a line...