Simple, Effective Mindfulness Practices
Mindfulness is one of those trendy words that earned its fame for good reason. But let’s be real—it’s easy to miss the mark or forget to integrate it into daily life. So, this month, we’re going to practice mindfulness together, in simple, approachable ways.
Before we get into the nitty-gritty, let’s start with 5 slow belly breaths together. Inhale deeply…and exhale just a bit longer. Ready? Let’s go…
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Wow, that felt good. (I did it too!)
First let’s start with what Mindfulness isn’t
A common misconception is that mindfulness requires calm, silence, or a perfectly clear mind. But that’s not true! It’s not about getting rid of thoughts or tension or forcing yourself to feel “positive.” Instead, mindfulness is about observing—checking in with your thoughts, feelings, and sensations without judgment. It’s like coming home to yourself, even when things feel messy.
My favorite Mindfulness practices to explore
There’s no one-size-fits-all approach, so here are six ideas to try:
Mindful Breathing: Spend 2–5 minutes simply breathing. Feel the air come in and out. If your mind wanders, gently note “thinking” and return to the breath.
Mindful Eating: During one meal, notice how your food looks, smells, tastes, and feels. Reflect on all it took to bring that meal to your plate.
Engaging Your Senses: Try the “5-4-3-2-1” technique—notice 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.
Mindful Movement: Take a slow walk, run, or ride on easy terrain. Focus on your surroundings, the feeling of the ground beneath you, and your breath.
Body Scan: Find a guided body scan meditation (YouTube or Insight Timer are great resources). Experiment until you find one you love. Or DIY it!
Mindful Seeing: Take a mini-break by focusing on a single object or looking out a window. Notice the details, colors, textures, and beauty.
Do any of these practices speak to you? Or maybe you have a mindfulness habit you’d like to bring back?
Making Mindfulness Stick
Once you’ve chosen a practice, think about when or where it fits into your day. Or, give yourself permission to experiment with different practices this month and see what feels best.
Above all, stay open and curious. Notice the small, positive changes that come from simply showing up for yourself in these little mindful moments.
I hope mindfulness brings you a sense of spaciousness this winter. I can’t wait to see how it helps you connect more deeply with yourself.
Wishing you warmth and joy this season,
Sam
