10 Simple Mindfulness Practices to Transform Your Daily Routine
- Emma Palmer, LCSW
- May 12
- 3 min read
It can often feel overwhelming and daunting of a task to “start meditating.” The concept of mindfulness and meditation has become something of a trending topic in the clinical world, but is also becoming more widely used and practiced due to its high effectiveness in managing stress, anxiety, depression, the list could go on. In this fast-paced stimulating world we find ourselves in today, these tips can be especially helpful to find small moments of calm throughout the day.
What is mindfulness? Simply put, mindfulness is a way to bring your mind, body, and energies into the present moment. It’s a way to notice various emotional and physical responses to certain stimuli or situations, and letting them move through you with “non-attachment.” With a tool such as mindfulness, one can learn to accept the reality of their internal and external responses with grace and kindness. A good place to start is becoming more aware of where our attention is during brief moments throughout the day. Below are 10 simple mindfulness practices that will help you slow down and increase focus throughout the day.
When you first wake up in the morning, before getting out of bed or reaching for your phone, bring your attention to your breaching. Simply observe three to five mindful breaths.
Notice changes in your body’s movements throughout the day. Be aware of how your body and mind feel when you move from lying to sitting, to standing, etc. Take a moment to feel the contact of ground under your feet.
Use any sounds as the “bell” of mindfulness. Whenever you hear a noise, such as a bird chirp, car horn, laughter, or the sound of a door closing–really listen and be present to your reactions to these noises.
Throughout the day, take a few moments to bring your attention to your breathing. Observe a few mindful, deep “belly” breaths. Sometimes even setting a few reminders on your phone throughout the day can be helpful to create a habit.
Whenever you eat or drink something, take a minute to notice. Look at your food, take in the colors, smells. Notice all the different parts and people that helped deliver this meal to your plate. Starting to consciously consume your food can be beneficial physically and mentally. Maybe take one bite and notice the taste before turning on the TV or looking at your phone.
Bring awareness to your communication with others. Can you listen without agreeing or disagreeing, liking or disliking? Can you notice how certain words make your mind and body feel?
Whenever you have to wait in line or get stuck in traffic, use this time to notice your breathing. Bring attention to certain thoughts. Are you feeling impatient?
Be aware of any points of tightness in your body throughout the day. Is there tension stored somewhere, such as your shoulders, jaw, lower back? Just take a moment to send some breath into those areas.
Bring mindfulness to each activity. Focus attention on daily “habits” such as brushing your teeth, washing up, putting on shoes, etc. These things often feel mundane, but take a moment to take in the activity itself.
Before you go to sleep at night, take a few minutes and bring your attention to your breathing. Similar to in the morning, observe three to five mindful breaths.
Give these a try during the day. No need to try and do all of them, or get hard on yourself if you don’t. See what works for you!
For further insights, consider exploring Zindel Segal’s perspectives on daily mindfulness practices. If you wish to understand more about the integration of mindfulness in therapy, please contact us, and we will connect you with a therapist who incorporates mindfulness practices into their therapeutic approach.
