Mindfulness Matters

Mindfulness, another word that feels like it’s buzzing around. Let’s break it down.

Mindfulness is simply the ability to bring our full attention to our thoughts, feelings, bodily sensations, and the environment around us—without judgment. This means not dwelling on the past or worrying about the future, but being fully present in the here and now. “Without judgment” means we aren’t overthinking or reacting immediately to what we notice.

Most of us experience this when we’re having a great time with friends or appreciating a beautiful location. But we live in a fast-paced world, saturated with distractions that constantly steal our attention. Our culture often values future planning and improving in the past.

What mindfulness looks like:

• Noticing our thoughts, feelings, and surroundings as they are in the moment.

• Not judging or reacting immediately to what is happening.

• Being fully engaged in the present.

Mindfulness is like pressing pause on all the mental chatter. It’s about becoming aware of what we’re thinking, feeling, and doing in the moment.

The Challenge of Mindfulness

Let’s be honest—mindfulness isn’t easy, especially when we need it most.

How do we do actually become mindful?

A practice I use when I feel scattered is to say to myself, “I can feel my feet. I am in [location]. I can feel my stomach, my arms. What is the temperature of the place I am in? I am here right now.”

When I’m with others and feel my mind wandering, another practice I used to ground myself is to notice details: “I’m sitting with [person]. They’re wearing a [color] shirt. Their hair looks like [description].” Sometimes, I’ll even compliment them to reconnect. Making eye contact also helps.

Nature, for me, is the easiest place to stay present. When I’m outside, I feel fully grounded—whether I’m looking at the sky, the leaves, or the sunlight. At first, I had to remember to stay off my phone, look around and call out what I see to myself. It may feel silly but now it comes easily. It feels so good to notice the beauty around you.

I try to take in everything because I feel the benefits. I don’t want to miss a moment of the natural beauty that surrounds us every day. That’s just an example of what mindfulness brings.

In our daily lives, we rarely have time to truly connect with ourselves without mindfulness. But it’s a skill that requires practice, and over time, it becomes second nature.

Simple Ways to Practice Mindfulness:

• Mindful breathing: Take a moment to notice your breath. Feel the air entering and leaving your body naturally—no need to change it, just observe. Watch how your own breathing flows and see if you notice anything.

• Mindful eating: When eating, turn off distractions like TV or phones. Notice the colors, smells, and textures of the food. Take a bite and savor the flavor. Pay attention to chewing and swallowing.

• Mindful walking: Focus on how your body moves. Notice how your feet feel on the ground and how your legs engage. See how your arms swing and what it feels like to be walking. Observe your surroundings.

• Mindful listening: When someone is speaking, truly listen. Don’t think about what to say next. Focus on their words, tone, and meaning. Look at their eyes as they speak. Bring yourself back to what they are saying if your mind wanders.

• Mindful breaks: Take short breaks to check in with yourself. Breathe deeply, ask yourself how you’re feeling, and label your emotions.

• Mindful sounds: When doing anything in your daily routine, for example, making coffee, pay attention to the sounds as individual sounds that you produce as you go through your routine. Listen to each step independently.

Mindfulness is about doing what we already do, but with more awareness. Whether it’s brushing our teeth, talking to a friend, or driving to work, it’s about remembering that we are doing these things right here, right now.

Life slows down for the better when we practice mindfulness. We learn more about ourselves, gain clarity, and find meaning in even the small moments.

The Benefits of Mindfulness

Mindfulness allows us to hear ourselves and experience life more fully by being present. Both ancient wisdom and modern science backs its benefits.

1. Improved focus and clarity: Mindfulness trains our minds to focus on one thing at a time, improving concentration and cognitive function.

2. Emotional regulation: By realizing our thoughts and feelings in real time, we can identify emotional triggers for what they are—just triggers and emotions. We can ground in time passing and ride the waves of life. This helps us detach from reactivity and respond based on our goals, and we can reflect on those triggers during calmer moments.

3. Reduced stress and anxiety: Much of our stress comes from focusing on the past or future. Mindfulness helps us stay present, releasing unhelpful thought patterns that keep us stuck in suffering.

4. Deeper connection: By listening to ourselves more closely, we build a deeper connection with who we are.

5. Witness the surrounding beauty: Cultivating presence with our environment, loved ones, and everyday experiences, opening our eyes to the small things we often miss.

These benefits aren’t just words on paper—they’re felt when we practice mindfulness consistently. Ever writing them on paper doesn’t convey how significant and impactful mindfulness is. Like going to the gym, the rewards don’t show up right away, but once they do, you can’t live without it. You’ll want more of it.

Of course, there will be times when we all fall off the habit, but we can always come back to remind ourselves of the benefits.

Start small and see how mindfulness grows on you—if, of course, you can remember just how good it feels.