It might seem intimidating to get started with a mindfulness practice. Just know that’s why it is called a ‘practice’. Just like how many of us grew up not knowing how to surf or ride a bike and had to practice, mindfulness is also a practice. It is a skill that can be learned and done over and over again so it becomes more available to you. Also, it might be helpful for you to know that there isn’t a ‘perfect way’ to do mindfulness so we certainly don’t have to pressure ourselves into doing it ‘the right way’. Because there’s no such thing!

The goal of mindfulness is not to completely clear or empty your mind of thoughts. It is the process of bringing awareness and presence to your current moment and experiencing it without judgment or evaluation.

5 Mindfulness Strategies to start today

1) Mindfulness in Your Morning Routine

Pick an activity that constitutes part of your daily morning routine, such as brushing your teeth, shaving, or taking a shower. When you do it, totally focus on what you are doing: the body movements, the taste, the touch, the smell, the sight, the sound etc.

For example, when you’re in the shower, notice the sounds of the water as it sprays out of the nozzle, and as it hits your body as it gurgles down the hole. Notice the temperature of the water. Feel the water in your hair or on your shoulders. Notice the smell of your soap or shampoo. Notice the different sensations and movements of your arms as you wash or scrub.

When thoughts arise, acknowledge them, let them be, and bring your attention back to the shower.

Again and again, your attention will wander. As soon as you realize this has happened, gently acknowledge it, note what distracted you, and bring your attention back to the shower.

2) Mindfulness during regular day-to-day tasks

Pick a task that you normally try to rush through, or distract yourself from; or one for which you just try to ‘get through it’. For example: ironing clothes, washing dishes, vacuuming floors, making the kids’ lunches, taking a shower, or brushing your teeth. Aim to do this task as a mindfulness practice.

E.g., when ironing clothes: notice the color and shape of the clothing, and the pattern made by the creases, and the new pattern as the creases disappear. Notice the hiss of the steam, the creak of the ironing board, the faint sound of the iron moving over the material. Notice the grip of your hand on the iron, and the movement of your arm and your shoulder.

If boredom or frustration arises, simply acknowledge it, and bring your attention back to the task at hand. When thoughts arise, acknowledge them, let them be, and bring your attention back to what you are doing.

Again and again, your attention will wander. As soon as you realize this has happened, gently acknowledge it, note what distracted you, and bring your attention back to your current activity.

3) Mindful Eating

You can also practice mindfulness as you bring your attention to a snack or a meal that you eat. You can start off by first observing the food item with curiosity. Notice the color, shape, texture, and size. You can choose to be aware of gratitude for everyone involved in the cultivation and preparation of this food item. Or you can choose to bring in your own gratitude/spiritual blessing.

Then you can take a moment to feel the texture, temperature and ridges with your fingertips. You can notice smoothness or stickiness. Then, you can bring the food item towards your nose and smell it with your full awareness. Notice if there are any memories, sensations or reactions that come up in your body. Notice if you have a digestive response in your body before you begin to eat it.

With full awareness, you can bring the foot item to your mouth and before chewing or swallowing it, you can just allow it to be in your mouth. Notice the flavor, texture, physical sensations within your body. You can think take a bite and notice the flavor, notice the change of texture and notice what parts of your mouth are involved in the chewing. You can also pay attention to the sound/movement of chewing and as you swallow you can notice the lingering sensation or taste in your mouth.

4) Mindfulness in your environment

Wherever you are (whether at home/work/school or outside in nature/store/market), you can try focusing on your surroundings. Notice the sensations that are most present and in what parts of the body you feel it as you are in this space. You might also notice the sensations of the environment around you including the breeze against your skin, coolness of the fan, feelings of the warmth of the sun, different smells around you, or even all the different sounds that are in your surroundings. Pay close attention to focusing on where you are in the present moment.

5) Try a Mindfulness Meditation

There are many great mindfulness meditations for beginners to get in the practice of being present in the moment. Here are a couple of different places to look for some guided meditations:

• UCLA Health Guided Meditations
• Mindful – Getting Started with Mindfulness
• Mindfulness Exercises

Always feeling rushed?