Mindfulness in Real Life: Practical Strategies to Start Building the Skill Today

Mindfulness has continuously been a hot topic in pop culture - but is anyone actually practicing it? And if so, how? Maybe you have tried meditating, or mindful breathing techniques and are met with the feeling of unease and confusion - “am I doing this right?” runs through your head. The vagueness of mindfulness is what keeps most people from actually practicing it and achieving the results they keep hearing about and research keeps reiterating. 

Take it from experts who teach mindfulness techniques daily - mindfulness can be practical, it does make a difference and you can do it too. 

One Thing to Clear Up First — You're Not Doing It Wrong

A popular visual of “successful mindfulness” goes something like this - sitting in a quiet space, alone with a quiet mind that stays focused for a lengthy period of time. Unfortunately, this visual is what keeps so many people from giving mindfulness a true shot, because they try meditating once, have a wandering mind, and think they failed and mindfulness must not be for them. 

The goal is not to stop thoughts and “empty your mind”, the goal is to bring awareness to your thoughts when they wander and gently refocus your attention on your focal point. Noticing and refocusing is mindfulness. 

Every time your mind wanders and is brought back - you are practicing being mindful. 

Formal Practices — Building the Foundation

• Mindful Breathing

  • This is the starting point for most people as it requires nothing except some set aside time. Try starting at 5 minutes.

  • Sit comfortably, close your eyes or pick a simple focus point, focus your attention on the act of breathing - the chest rising and falling, inhaling and exhaling. 

  • Expect the mind to wander - and when it does, guide your thoughts back to your breathing, with no judgment, just a redirection.

• Body Scan

  • Bringing attention to different body parts, noticing how they feel, the sensations, without changing anything. Again, the goal is noticing.

  • Great for those who carry tension and stress - for anyone who feels anxiety in the body.

  • Great to do before sleep as it can be done lying down and leads to a relaxed body and mind.

  • Spend a few moments focusing on individual body parts, from head to toe, notice if they are carrying tension, feel tight, and let them relax, then move on to the next body part. 

• The STOP technique — a 2-minute formal micro-practice

  • Stop what you are doing 

  • Take a breath

  • Observe - what are you feeling, how is your body feeling?

  • Proceed with awareness (knowledge from what you noticed about your thoughts, feelings and bodily sensations)

  • This practice is great before or after stressful situations, hard conversations or chaotic moments

Informal Practices — Weaving Mindfulness Into Daily Life

Mindful Transitions

• The in-between moments that are often filled with mindless activities (scrolling, noise, impatience)

• In a transition time, pause and do a quick scan - what are you thinking and feeling? Take a few deep breaths. 

Mindful Eating

• Eating, especially when done alone, can be automatic and thoughtless, instead use it as an opportunity to practice mindfulness

• Use one snack or mealtime per day to put away screens and notice your body’s feelings, how the food tastes, it’s texture, chew it slowly and don’t rush the transition when you’re done. Take this time to slow down and practice focused attention.

Single-tasking

• Multitasking is the exact opposite of mindfulness. It pulls the mind and body apart and divides attention.

• When you start a task, commit to focusing on just that task - watch a TV show with no other screens involved, no scrolling or working or texting. Just focus on the chosen task. 

• This is harder on our body and attention-span than it seems, practice with no judgment, just noticing your reactions.

Common Obstacles and What to Do About Them

• "I don't have time" - Informal practices are handy because they happen during activities we already do, no set aside time needed, you can practice mindfulness doing any daily activity such as washing dishes or brushing your teeth

• "My mind is too busy" - A busy mind is an even better reason to learn how to focus attention and relax the body

• "I fall asleep during body scans" - body scans and meditation are one facet of mindfulness, but if you’re nervous about falling asleep, you can do them while on a walk or sitting outside

• "I don't feel any different" - mindfulness is not a quick fix, it takes repetition, like working a muscle. Give it time, often changes are noticed in reflection not in the moment. 

Building a mindfulness practice alone is hard. The structure falls away, the habit doesn't stick, and there's no one to ask when you're not sure if you're doing it right. That's exactly what a group is designed for. 

CBT Denver is hosting a group focused on strategies for mindfulness. This eight week group will teach participants everyday practices to incorporate mindfulness as well as provide accountability while learning with others. For anyone who has only read about mindfulness or who has started building their own practice, this group, led by experienced clinicians, will help participants successfully implement evidenced-based practices. Click here for more information.