“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally” - Dr. Jon Kabat-Zinn

Maybe you’re looking for a new way to manage stress and anxiety, or maybe you want to practice being more present in your relationships. Either way, integrating mindfulness into your daily routine can help you become more aware, which in turn leads to making better decisions, having stronger relationships, and is a great coping mechanism for managing ups and downs.

Below are a few techniques that can be easily integrated into your busy schedule!

Practice simply observing your thoughts as they come up. Do not try to push them away, and pay attention to any judgments that arise, as we want to be as non-judgmental as possible. The goal here is to be compassionate and accepting of your thoughts, without seeking to feel a certain way or change them.
Pay attention to when your mind is dwelling on the past or future, and compassionately return it to the present moment. Try focusing on whatever task you’re doing at the moment whether it’s eating, having a conversation with someone, or walking the dog. You’ll likely notice that your mind continues to wander off into various distractions, and that’s okay - remember, no judgment! Some people like to think of their thoughts as clouds floating by, noticing them come and go, while continuing to bring your awareness to the present moment.
Mindfulness takes practice, so try setting aside 5 minutes throughout your day to focus on the sensations around you. Pay attention to your breath, without attempting to change it. Try listing off things around you that fit into your 5 senses. For example, “I see a tree, I feel the wind on my face, I can hear a bird chirping, etc”.

Being mindful can be difficult at first, and most people struggle in the beginning. But remember, with practice and patience, it’s entirely possible to enjoy the many benefits of mindfulness!