How to be more mindful: 6 daily practices to improve awareness
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what it means to be mindful and the benefits of increasing your awareness. Plus, 6 tips to improve your presence and be more mindful throughout the day.
In our busy lives, it can be easy to lose touch with the present moment. Our minds often dwell on the past or worry about the future, leaving us feeling disconnected and anxious. Mindfulness, which is a practice of focusing our attention and awareness on the present moment, can lead to several mental health benefits including reduced stress and a more positive outlook on life.
What does it mean to be mindful?
Mindfulness is about being fully present in the moment. That means we’re engaging fully with the here and now, in whatever we're doing, free from distractions or overwhelming emotions.
Mindfulness originates from ancient meditation practices, but it can be practiced and applied in all areas of our current life. Whether you're eating, walking, talking, or working, mindfulness invites you to bring a gentle, accepting attention to your experiences. It’s rooted in the practice of noticing sensations of your breath, the texture of your food, the colors of the sky, or the emotions that arise during a conversation — all without judgment.
When we’re being mindful, we observe our thoughts and feelings from a distance and don’t let them define us or our experiences. We return to the present whenever we notice our mind has wandered to past regrets or future worries.
Mindfulness can transform our mental health, reducing the noise in our minds and creating space for peace and clarity. A mindful person doesn’t ignore their problems, but approaches challenges with calm and focus. Mindfulness teaches us to respond rather than react to situations, which may lead to better decision-making and improved relationships with ourselves and others.
Mindfulness is personal and unique to each person. With each mindful breath or step in your daily life, you can cultivate a deeper connection with yourself and the world around you, welcoming more joy, peace, and fulfillment.
5 benefits of increasing daily mindfulness
The benefits of mindfulness are wide-ranging. Our relationships can deepen, our work can become more fulfilling, and we can live with more presence and joy.
1. Reducing stress: Mindfulness can teach us to observe our stressors without judgment and breathe through them. It can help us change how we relate to stress, helping us manage it more effectively.
2. Enhancing mood: Regular mindfulness practice has a positive effect on our mood. By paying attention to the present, we're less likely to get caught up in negative thought patterns about the past or worries about the future. This can result in a greater sense of optimism.
3. Improving wellbeing: Being mindful can help us appreciate the present moment and the simple joys it can bring, from the warmth of the sun to the smile of a loved one. This appreciation can enhance our wellbeing and make us feel more connected.
4. Increasing gratitude: As we become more aware of the beauty of the present moment, we can appreciate our lives more fully. This increased gratitude can help us appreciate what we have instead of focusing on what's lacking.
5. Chronic pain relief: Mindfulness has also been shown to offer relief from chronic pain. By focusing on the present and observing pain with a nonjudgmental mindset, our perception of it and our capacity to manage it can improve significantly.
How to be more present: 6 daily practices to increase your awareness
Becoming more mindful means incorporating small, intentional practices into your daily life. These practices can help you cultivate a deeper awareness of the present moment, leading to a deeper sense of awareness and contentment.
1. Slow down
Make a conscious effort to slow down and appreciate the richness of the present moment. Whether you're walking to work, eating lunch, or doing household chores, take your time. Notice the sensations, the environment around you, and the subtleties of each experience.
💙 The Daily Jay’s Slow Down session can help you relax and breathe with intentionality.
2. Practice meditation
Mindfulness meditation can train your mind to focus on the present and observe your thoughts and feelings without judgment. Start with just a few minutes a day, and gradually increase the time.
💙 Jeff Warren’s Mindfulness for Beginners is a simple 30-day program for anyone looking to learn.
3. Focus on one thing at a time
Multitasking can lead to a scattered mind. Practice mono-tasking instead. When you focus on one task at a time, you bring your full attention to it, making you more efficient and reducing stress. Whether you're writing an email, reading a book, or speaking with a friend, give each task your undivided attention.
💙 Settle Down By Single-Tasking offers a technique that can help narrow your focus and reduce overwhelm.
4. Explore mindful communication
Practice mindful listening by giving your full attention to the person speaking, without planning your response simultaneously. When it's your turn to speak, take a moment to think about what you’ll say, and then express yourself clearly and honestly. This practice can lead to more meaningful interactions.
💙 Explore the Mindful Listening meditation to learn to be a more effective communicator.
5. Mindful eating
Transform eating into a mindful practice. Before you eat, take a moment to appreciate the food in front of you. Notice the colors, smells, and textures. As you eat, focus on the taste of each bite, chew slowly, and savor the experience. Mindful eating can enhance your enjoyment and help you develop a healthier relationship with food.
💙 Tamara Levitt’s Mindful Eating series can help you heighten your awareness at mealtime.
6. Take mindful breaks throughout the day
Set aside brief moments throughout the day to close your eyes, take a few deep breaths, and notice how you feel. These mindful breaks can help reset your focus and reduce feelings of stress or overwhelm.
💙 Take a break from work with Mel Mah’s Standing Desk Moves.
How to be more mindful FAQs
Can you increase mindfulness?
You can increase mindfulness through practice and intention. Like any skill, mindfulness can get stronger and more accessible the more you practice it. Just a few minutes each day of mindfulness exercises, like meditation or focused breathing, can significantly enhance your ability to be present. Over time, you'll likely notice that you're able to bring your attention back to the present moment more quickly and easily, even during stressful situations. Don’t try to empty your mind of thoughts — just observe them without judgment and gently guide your focus back to the present whenever it wanders.
What are the 3 A's of mindfulness?
The 3 A’s of mindfulness are awareness, acceptance, and attunement. Together, these principles can help you cultivate a deeper, more compassionate connection with yourself and your environment.
Awareness involves noticing your thoughts, feelings, bodily sensations, and the world around you in the present moment.
Acceptance is about receiving your experience just as it is, without trying to change it or judge it.
Attunement means aligning yourself with the present moment, fully engaging with your current experience.
Is 5 minutes of mindfulness enough?
Even five minutes practicing mindfulness can be enough to make a difference to your everyday life. While longer practices have their benefits, short sessions can be surprisingly effective at cultivating awareness and reducing stress. Practicing mindfulness for a few minutes every day can be more beneficial than a longer session once in a while. You can always extend your mindfulness practice as you become more comfortable.
What is the triangle of mindfulness?
The triangle of mindfulness consists of body, mind, and emotions. By paying attention to these three areas, we can achieve a more holistic understanding of our present experience. For example, noticing tension in the body might lead us to realize we're holding onto stress or anxiety mentally and emotionally. Acknowledging and addressing each point of the triangle can lead to a more balanced and mindful state of being.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
