Finding a moment of peace today sometimes feels like a luxury – or a miracle! It seems everything demands on our time and attention, and everything is urgent! (Hint: it’s really not though 😉) It’s easy to get caught up in all the nonsense. That’s where mindfulness comes in. Mindfulness is simply the practice of being fully present in the moment. It can be a great tool for reducing stress, improving focus, and basically just feeling better. The best part is you don’t need a lot of time, a login, a subscriptions, or any money to get started.

5 easy ways to practice mindfulness!

1. Focus on Your Breath

Quite possibly the simplest and most effective way to practice mindfulness immediately is to focus on your breath. No matter where you are or what you’re doing, you can take a moment to tune in to your breathing.

Here’s one way to do it:

• Take a deep breath in through your nose, noticing the feeling your lungs expand and your chest rise.
• Slowly exhale through your mouth and notice the sensation of your lungs emptying as you do.
• As you inhale through your nose, think to yourself the phrase: I’m breathing in and as you slowly exhale through your mouth, think to yourself the phrase: I’m breathing out.

As you breathe, try to focus only on the sensation of the air moving in and out of your body. Notice any other sensations you may feel in your chest or midsection – or anywhere else in your body. If your mind starts to wander, that’s ok, it’s expected to happen. It just means your mind is working! Just gently bring your attention back to your breath thinking that phrase as you inhale through your nose and exhale through your mouth. Even one minute of focused breathing like this can help calm your mind and bring you back to the present moment.

The more you practice this simple exercise the more effective it will become and the more instinctual it will become. Meaning before you know it, you’ll be doing it without even realizing it!

2. Practice Mindful Eating

You eat multiple times a day, but how often do you really pay attention to the experience? Mindful eating is simply about savoring each bite and being fully present while you eat. It’s a simple way to bring mindfulness into an everyday activity.

The next time you eat, try this:

• Start by observing your food. Notice the colors, textures, and smells.
• Take a small bite and focus on the flavors and sensations in your mouth.
• Chew slowly and thoroughly, really taking a moment to notice the taste and texture of your food.
• Pay attention to how your body feels as you eat—are you still hungry, or are you starting to feel full?

By eating mindfully, you can turn a routine activity into a moment of mindfulness, a moment of peace and an opportunity to bring yourself to the present moment all while helping you enjoy your food more and even make healthier choices.

3. Take a Mindful Walk

Walking is another activity to easily and immediately practice mindfulness. Whether you’re taking a leisurely stroll through your neighborhood or simply walking to the car in parking lot, this is a great opportunity to practice mindfulness and reconnect with the present moment.

To practice mindful walking:

• Pay attention to your steps. Notice the ground beneath your feet with each step you take. Notice how your feet touch the ground as you take each step.
• Notice your surroundings. Look at the trees, the sky, or the people passing by – NOT your phone! 🙄
• Listen to the sounds around you; the rustling of leaves, the chirping of birds, or the hum of traffic.
• Feel the air on your skin and notice the rhythm of your breath as you walk.

Practicing mindful walking helps you slow down and appreciate the simple act of moving, making it a great way to practice mindfulness on the go.

4. Engage Your Senses

This is my personal favorite and another extremely easy way to practice mindfulness. Our senses connect us to the world around us, and by paying attention to them, we can anchor ourselves to the present moment. If you don’t already know which is your most dominant sense, this is a great way to figure it out. If you do, start with your most dominant sense. Mine is sensation so I will focus my attention and awareness on everything I can feel on my skin and it instantly grounds me to the present moment.

Here’s how you can try it:

• Sight: Look around and really notice what you see. Pick an object and study its details—the color, shape, and texture.
• Sound: Close your eyes and listen to the sounds around you. What do you hear? Try to pick out individual sounds and focus on them.
• Touch: Hold an object in your hand, like a pen or a piece of fabric. Notice how it feels—its weight, texture, and temperature.
• Smell: Take a deep breath and notice any scents in the air. Whether it’s the smell of fresh coffee or the scent of flowers, focus on the aroma.
• Taste: If you have something to eat or drink, take a moment to really taste it. Notice the flavors and how they change as you savor it.

Engaging your senses is a simple yet powerful way to bring yourself into the present moment and practice mindfulness.

5. Try a Body Scan

A body scan is a great way to check in with your body and practice mindfulness at the same time. It involves mentally scanning your body from head to toe, paying attention to how each part feels.

To do a body scan:

• Sit or lie down in a comfortable position.
• Close your eyes and take a few deep breaths.
• Start at the top of your head and slowly move your attention down through your body.
• Notice any areas of tension or discomfort, and try to relax those muscles.
• Continue down to your toes, taking your time to really focus on each part of your body.

The body scan helps you become more aware of your physical sensations and can be a calming way to end the day or take a break during a busy time. This can be done over the course of an hour or you can do it in as little as 1-2 minutes. Obviously, the longer the better!

Mindfulness doesn’t have to be complicated. With these five easy practices, you can start incorporating mindfulness into your daily routine right now. Whether you’re focusing on your breath, eating mindfully, taking a walk, engaging your senses, or doing a body scan, each of these methods offers a simple way to bring more peace and presence into your life. So take a moment, try one of these practices, and enjoy the benefits of being fully present in the moment.

James Killian, LPC is the Principal Therapist & Owner of Arcadian Counseling in Greater New Haven, CT where they specialize in helping over-thinkers, high achievers, and perfectionists reduce stress, increase fulfillment and enhance performance so they can move From Surviving To Thriving.