Noticing a raindrop slowly trickle down a window, taking deep breaths in times of stress, and paying attention to the flavours in your dinner—spicy, sweet, salty, umami—are all examples of mindfulness, even if you don’t realise it. In other words, you don’t need to sit cross-legged on a yoga mat, deep in meditation, to experience a mindful moment (though that is one way to do it). There are many ways to practise mindfulness in daily life—it’s all about finding what works for you.
We spoke to experts who shared practical ways to incorporate mindfulness into your routine. Keep reading to discover how you can be more present in your everyday life.
What is mindfulness?
“One of the most common definitions of mindfulness is the awareness that comes from paying attention, on purpose, in the present moment, non-judgmentally,” explains professor Eric B. Loucks. “That’s a definition by Jon Kabat-Zinn.” It involves noticing thoughts, emotions, and physical sensations as they arise, he adds: “It’s almost like we’re a scientist, just observing the data coming in through our senses.”
Family physician and trauma therapist Dr Christy Gibson, MD, calls mindfulness “focused attention” on the present moment. “Focused attention on almost anything can be mindful,” she says. “It can also be a welcome distraction from worrying about the future or ruminating about the past.”
More complex definitions of mindfulness also include the concept of “remembering,” Loucks explains, which involves remembering to apply the wisdom from life experiences to the present moment.
Mindfulness benefits
Loucks says there are “well over 10,000” peer-reviewed studies highlighting the benefits of mindfulness, spanning mental and physical health
Boosts brain function
Research shows that long-term mindfulness practice enhances neuroplasticity—the brain’s ability to rewire and adapt—says Dr Gibson. This may help improve learning, mental agility, and the ability to gain new perspectives.
Reduce stress
Mindfulness has been clearly linked to stress reduction, says Dr Gibson. In fact, Jon Kabat-Zinn, a pioneer of mindfulness education, developed a specific program called Mindfulness-Based Stress Reduction to help manage stress more effectively.
Supports heart health
A recent clinical trial led by Loucks and his team found that mindfulness helped people with high blood pressure stick to a heart-healthy DASH diet, improving their overall cardiovascular health. Since high blood pressure is a major risk factor for heart disease, this research suggests mindfulness may play a role in heart disease prevention.
Enhances mood
Mindfulness has been shown to reduce symptoms of anxiety and depression, making it a useful tool for improving emotional wellbeing and overall mood.
Improves sleep
“Some evidence suggests that people new to meditation may actually sleep longer,” explains Loucks. “On the other hand, those in long-term retreat settings often sleep less, as deep meditation puts them in a relaxed state where they may require less sleep.” Either way, mindfulness seems to improve sleep quality over time.
Aids trauma recovery
“For people who have experienced toxic stress or trauma, mindfulness can help them regain a sense of control over their thoughts and emotions,” explains Dr Gibson. “Studies even suggest mindfulness can lessen the perception of pain—not by eliminating it, but by shifting focus away from discomfort.”
Strengthens memory and focus
A 2018 study found that focused breathing and mindfulness exercises improved memory and attention. “Brain imaging shows structural changes before and after long-term mindfulness practice,” says Dr Gibson.
Helps addiction recovery
Mindfulness is being explored as a tool for treating opioid addiction, says Loucks. It helps address emotional dysregulation, pain, and reward-processing issues commonly seen in substance dependence.
Mindfulness exercises to practise
There’s no single right way to practise mindfulness, so it may take some trial and error to find what works best for you. Here are a few options:
Meditation
“The classic way people think of mindfulness is meditation,” says Dr Gibson. But you don’t need to be a seasoned yogi to meditate. There are many forms of meditation—some as simple as deep breathing—that help ground you in the present.
Guided meditation
This is one of the easiest ways for beginners to start meditating, with hundreds of guided sessions available online. Loucks leads many himself on Insight Timer, a free platform. Guided meditations vary in style, but all you need is a quiet space to listen and follow the instructions.
Focused attention meditation
This practice involves concentrating on a specific point—your breath, a sound, or even a simple task—to anchor yourself in the present moment. Loucks recommends focusing on your breathing, such as feeling the air enter and exit your nose.
Dr Gibson says even brushing your teeth can be a mindfulness exercise. “Notice the texture of the toothbrush bristles on your teeth and gums. Pay attention to the taste of the toothpaste—how does it change while you brush?” she suggests.
Contrary to popular belief, the goal isn’t to stop thinking completely. “When your mind wanders, just notice where it went,” says Loucks, and gently bring your attention back. He suggests starting with just two minutes per session.
Affirmations
Dr Gibson describes affirmations as positive mantras that set a hopeful intention for the future, such as:
• Good things happen to me
• I am deserving
• I am safe now
If saying affirmations feels uncomfortable, try what Dr Gibson calls iffirmations. “Instead of stating them as facts, you add the words ‘what if’ to create a sense of possibility,” she says.
• What if good things could happen to me?
• What if I believed I was deserving?
• What if I am finally safe now?
Mindful movement
Mindfulness doesn’t have to mean sitting still. You can practise mindfulness through movement—whether it’s walking, eating, or even cleaning. Have you ever been so engrossed in an activity like painting or hiking that it’s all you’re focused on? That’s mindfulness in action.
Even elite athletes use mindfulness to sharpen their focus, says Loucks. He first embraced mindfulness through triathlon training, using it to regulate his effort levels and stay in sync with his body. “I needed it to avoid going too hard, slowing down too much, or getting distracted and making mistakes,” he explains.
Mindful self-compassion
“When I do trauma therapy, my first step is always mindful self-compassion,” says Dr Gibson. This involves being as kind to yourself as you would be to a friend.
“I truly believe every person is doing the best they can at any given moment,” she explains. “We may experience fight, flight, or freeze responses—showing up as irritability, worry, or detachment. Mindful self-compassion allows us to approach these reactions with kindness as we learn to heal.”
How often to practise mindfulness
Ideally, mindfulness should be part of your daily routine, but Dr Gibson says there’s “no strong evidence” that you must practise every day to experience benefits. You also don’t need to use the same method each time—what matters is incorporating mindfulness in a way that feels natural to you.
Some days, that might mean sitting through a guided meditation, while other days, it could be as simple as mindfully eating a piece of fruit, Dr Gibson suggests.
Ultimately, the key is finding a mindfulness practice that suits your lifestyle. “There’s no single right way,” says Dr Gibson. “I recommend experimenting in a playful way and noticing any improvements to your quality of life.”
Loucks adds that the best time to practise is when you feel most alert and engaged—whether that’s in the morning, midday, or evening.
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