How I Practice Mindfulness On a Daily Basis

Mindfulness is a concept I was introduced to probably seven or eight years ago at this point. I believe my first introduction was through the idea of meditations.

And while I am a fan of meditation, I do sometimes find it difficult to maintain regularly as part of my mental health routine. At this point in my life it is more something that I do every now and then versus on a regular basis.

When I decided to practice more mindfulness instead, I found that my life improved in a variety of ways. And if I can do it, you can too!

So, what is mindfulness?

Mindfulness is the practice of being fully present and engaged in the moment, aware of your thoughts, feelings, sensations, and surroundings without judgment.

It involves paying attention to the present moment without getting caught up in past regrets or future worries. Mindfulness can be practiced through meditation, but it can also be integrated into daily activities by focusing on the task at hand and being fully engaged in whatever you are doing.

The benefits of mindfulness include reduced stress, improved mental health, and enhanced overall well-being. These are all things I could definitely use more of in my life, personally.

How I Practice Mindfulness On a Daily Basis – And You Can Too!

I had a conversation with someone recently that made me want to share how I try to practice this on a daily basis. As a busy mom of two, I often find myself torn between a significant amount of responsibilities. I get frustrated and overwhelmed, and sometimes I let that get the best of me.

But what I have come to realize is that practicing mindfulness on a daily basis can help you cultivate a greater sense of self awareness. These methods below are extremely useful to me and I find myself turning to at least one every single day.

1. Mindful Breathing:

It sounds simple right? Just focusing on your breathing. And the good news is that it is! I find focusing on my breathing to be very grounding. It roots me in place and

The Method: Take a few minutes each day to focus on your breath. Notice the sensation of the breath entering and leaving your body. This can help center your mind and bring you into the present moment.

2. Mindful Eating:

All too often I find myself rushing through meals instead of enjoying them and recognizing that food is fueling my body. I haven’t gotten to the point where I can make every meal a mindful experience, but I try to take at least one meal a day where I practice the method below.

It helps me regulate my hunger better, fuel my body better, and be more in tune with how different foods (and things like caffeine, especially) are affecting me.

The Method: Pay attention to the taste, texture, and smell of your food. Eat slowly and savor each bite. This can help you appreciate your food more and prevent overeating.

3. Mindful Walking:

I love anything that feels grounding. As someone who has dealt on and off with anxiety, this is my number one way to combat it. My husband and I try to go on a longer walk at least a few times per week and this is something I generally practice during that time.

The Method: When you walk, pay attention to each step. Notice the sensation of your feet touching the ground and the movement of your body. This can help ground you in the present moment.

4. Mindful Observation:

This is definitely one of the easiest things to do (although I will say it was easier before I had kids!). Instead of scrolling on my phone, I try to take time I spend waiting to notice things around me. This could be in line at the grocery store, waiting for an appointment, or just sitting outside.

The Method: Take time to observe your surroundings without judgment. Notice the colors, shapes, and textures around you. This can help you appreciate the beauty of the world around you.

5. Mindful Listening:

In our busy world, I think most of us do this less and less. This is also referred to as active listening and takes some practice to get it right. It’s easy to let our attention float away but it’s really important for our relationships to maintain a solid connection through listening.

I especially try to do this with my husband and kids and limit distractions for the most part when I am speaking with them. It shows them they are important to me and that I respect them.

The Method: When you are talking to someone, practice active listening. Focus on what the other person is saying without thinking about your response. This can help improve your relationships and communication skills.

6. Mindful Body Scan:

I find myself doing this frequently. My most common time to do this is at night. I like to settle into my body and get a feel for how I am doing from my head to my toes. I often look for places I feel tense and try to actively relax them. It takes practice but I find myself doing this throughout the day as well.

I carry a lot of tension in my shoulders and that is one area I tend to hone in on. When I remember, I try to see if I’m holding tension in my shoulders. Chances are, I am!

The Method: Take a few minutes to scan your body from head to toe, noticing any areas of tension or discomfort. This can help you become more aware of your body and relax tense muscles.

7. Mindful Journaling:

Journaling is something that goes in and out of my life. Sometimes I do it a lot and other times hardly at all. It is great when I am in the habit of it, though! I usually turn to journaling when I am frustrating and unsure of myself.

The Method: Take a few minutes each day to write down your thoughts and feelings. This can help you process your emotions and gain insight into your mental state.

8. Mindful Appreciation:

Whenever I start to feel frustrated by something, I try to turn it around to be positive instead. For example, the other day I was folding laundry, probably my 10th load in two days and I was just over it. I took a minute to think to myself, “I am grateful that I have a family to do laundry for.” And suddenly I felt a little better about it.

There are many different ways to do this from appreciating small gestures to nature to a person or a pet. Try it – I promise it will help your attitude!

The Method: Take time to appreciate the small things in life, such as a beautiful sunset or a kind gesture from a friend. This can help cultivate a sense of gratitude and happiness.

These are just a few ways to practice mindfulness in your daily life. The key is to bring awareness and intention to whatever you are doing, whether it’s eating, walking, or talking to someone. Over time, mindfulness can become a natural part of your daily routine, helping you live more fully in the present moment.

Doing It All “Without Judgement”

This is truly that hardest part of practicing mindfulness for me. When I think of judgement, I think of having an opinion, and it’s hard to let things just be without having an opinion about them. But I do think this is one of the key aspects of practicing mindfulness.

Practicing mindfulness without judgment means observing your thoughts, feelings, sensations, and experiences without labeling them as good or bad, right or wrong. I have to remind myself of this all of the time!

These are some key methods I have used in the past to cultivate non-judgmental awareness in mindfulness practice:

1. Notice Judgmental Thoughts: Begin by simply noticing when judgmental thoughts arise. Instead of reacting to them or getting caught up in them, observe them with curiosity and acceptance.
2. Labeling Thoughts: When judgmental thoughts arise, try labeling them as “thinking” or “judging” without attaching any additional value to them. This can help create distance from the thoughts and prevent you from getting caught up in them.
3. Acceptance: Practice accepting whatever thoughts or feelings arise, without trying to change or suppress them. Remind yourself that it’s natural for the mind to generate all kinds of thoughts, and there’s no need to judge yourself for having them.
4. Cultivate Compassion: Treat yourself with kindness and compassion, especially when difficult emotions or judgments arise. Remember that everyone experiences ups and downs, and it’s okay to be imperfect.
5. Focus on Sensations: Instead of getting lost in judgmental thoughts, try shifting your focus to physical sensations in the body or the breath. This can help anchor you in the present moment and provide a refuge from judgmental thinking.
6. Practice Open Awareness: Instead of narrowing your focus on specific thoughts or sensations, try practicing open awareness, where you simply observe whatever arises in your experience without trying to control it.
7. Reflect on Impermanence: Remember that everything is impermanent, including your thoughts and feelings. Just because you’re experiencing something now doesn’t mean it will last forever, so there’s no need to judge it as good or bad.

I’ve found that practicing mindfulness this way makes me more compassionate towards myself than others. I also strongly feel that it has increased my resilience and helps me keep a relatively positive attitude. Even if I can’t or don’t do these everyday, the overall effort makes me a better person.

If you practice mindfulness everyday, I’d love to hear how you do it!

About the Author

Nicole Booz is the founder and Editor-in-Chief of GenTwenty, GenThirty, and The Capsule Collab. She has a Bachelor of Science in Psychology and is the author of The Kidult Handbook (Simon & Schuster May 2018). She currently lives in Pennsylvania with her husband and two sons. When she’s not reading or writing, she’s probably hiking, eating brunch, or planning her next great adventure.

Website: genthirty.com