Simple steps to become more mindful

The word "mindfulness" comes from two words “man” (to pay attention) and “focus” (to pay close attention). Mindfulness is about paying attention, without judgment, to what we are doing at any given moment.

Mindfulness is not meditation. Meditation focuses our thoughts, attention, and awareness on one thing at a time to achieve some sort of internal peace, calmness, or stillness. We use meditation to relax and clear our minds of things that aren't necessarily negative, like worry and fear. But we don't always want to stop our thought process completely, or even focus only on ourselves, so mindfulness is the practice of being fully present in your current surroundings, whether they are good or bad, peaceful or chaotic.

Many people think if they meditate they can become less stressed, anxious, depressed, etc... However, the opposite is true. If you're constantly worrying or thinking about something, then you'll never be able to truly feel happy or relaxed. You'll always have some sort of mental itch that you need to scratch. So instead of worrying about how to meditate, just be mindful of everything around you.

Practicing mindfulness is focusing on present-moment awareness without judgment or reaction. It is not thinking about past experiences, future events, or anything else like daydreaming, but being mindful of what is happening here and now.

Inhale through your nose, exhale through your mouth

In your sitting posture, inhale deeply through the nose, filling up the back of your lungs. Then slowly exhale through the mouth, releasing any tension in both body and mind. Do this several times.

Take notice of your body

Notice how your feet feel touching the floor. If they hurt, notice the sensation of pain. How does your skin feel? Is it cold or warm? Try to notice each part of your body, starting with your head and moving down to your toes.

Acknowledge thoughts and feelings

Start noticing thoughts and feelings just as they occur. You may find yourself wondering if you should have said something differently. Or you may notice that you’re feeling sad or angry. Just acknowledge these moments.

Be aware of everything that happens

Be aware of everything that happens around you even though the sound of traffic may seem to drown out your senses. Look at people and objects. Watch the birds fly by or listen to the rain falling outside. See the beauty in the world around you.

Smile at every moment

Smile and be happy. Even as you think of reasons why you shouldn't smile. When you decide to smile, you'll realize that smiling isn't hard at all. Smiling is natural, simple, and effortless.