How to Practice Mindfulness Anywhere & Everywhere

One of the joys of mindfulness is that you can do it anywhere! You don’t need to sit in silence for hours, chant mantras, or even close your eyes. Mindfulness means bringing your complete attention to the present, where you are right now, not distracted by memories of  the past or anxieties about the future. 

Right here, right now.

Here are some great mindfulness hacks you can use to stay grounded and present no matter what time of day or where you are.

1. Breathe!

You can use the 3 Breaths technique to anchor your awareness firmly in the present. It’s so easy you can do it right now as you’re reading this. Simply bring your attention to your breath – breathe in slowly and gently, following the path of your breath with your mind. Feel it deep in your belly. Then breathe out slowly and gently, again paying attention to the movement of your breath. Can you feel a subtle energy shift, a calm peacefulness? That is how mindfulness feels.

You can do this anywhere at any time, and no one will know that you are practicing mindfulness. 

2. Check in with your sense,

If you’re finding it a little tricky to access your inner peace or you find your mind is distracted, try the 5 Senses Check-in. Make a conscious decision to disconnect from distractions and focus your awareness on what you can see, feel, hear, smell and taste. This simple exercise will ground you in the present moment anytime you feel stressed or harried.

3. Seize opportunities

Take every opportunity that comes your way to practice mindfulness. It’s especially good to use times where you might feel frustrated and impatient, like waiting in line or while you’re stuck in traffic. Put a half-smile on your face and watch your breath. Let the breath breathe you—don’t try to control it. In no time, you’ll feel your frustration m’elt away.

4. Use mindfulness to create space

No matter how busy you are, you can use mindfulness as a stealth tactic to build some more space into your day. Before you send an email, take time to breathe and notice your breath, then read the email again and decide if you want to send it. As you’re walking along, look up and really notice the sky, the leaves on the trees, are flowers budding or blooming? Smile at other passers-by and notice their reactions. 

Choose to ignore or switch off all your devices for a while. Instead of jumping in with a reactive response, sit back and really listen. Give the other person your full attention and respect, and you’ll have a more meaningful and productive conversation.

Getting Happy with Mindfulness

You may have heard of mindfulness and thought it was only about being calm or helping you deal with stress. But did you know that mindfulness can help you lift your mood and become a happier person more of the time?

It’s easy to get stuck in a negative mindset and stay focused on the things that aren’t working in your life. Your self-talk can become all about your weaknesses or failures. Negativity becomes your habitual way of thinking. Mindfulness can help you turn that around and get into a more positive thought pattern. As a bonus, mindfulness also has positive health benefits by reducing stress and enhancing your resilience and mental capacity. 

Here are three ways mindfulness can help you out of the negativity spiral and into a happier state of mind. 

1. Stay in the now

Practicing mindfulness can help you refocus your attention on the here and now instead of anxious fast-forwarding to future problems or brooding over past mistakes. Mindfulness slows you down and reconnects you with what is happening at the moment. You can notice and appreciate the good things that are in your life right now. Being mindful can also help you stop being reactive and instead be more thoughtful in how you respond to people and situations.

2. Be more connected

Mindfulness brings you into a deeper connection with yourself and with others. It gives you time and mental space to work out what matters to you, and what are your values and beliefs. You learn that happiness lies in knowing yourself and being comfortable with who you are.

And when you are your authentic self, you can connect honestly, openly and straightforwardly with other people. Relationships can become more profound and more heartfelt.  

3. Enhance contentment and gratitude

One of the beautiful effects of mindfulness is the release from the treadmill of consumerism. You stop investing in externals for your happiness. Money, external approval, worldly success, and possessions no longer hold sway over your self-worth. 

Mindfulness focuses your attention on what you can control. Living an authentic life, attuned and aligned with your values encourages and supports your inner wellbeing. Your happiness becomes self-sufficient.

Cultivating mindfulness can open your mind to feeling gratitude for where you are and what you have right now.

‘You are enough’ is not just a slogan, it is an affirmation that you can be your best you, and live the life you want.