Simple stated, mindfulness is the practice of being in the here and now. It’s letting go of thoughts of the past and future, and bringing your awareness to the present moment.

I once heard a quote that really stuck with me, and reminded me of the importance of mindfulness. It went something like this:

“When you’re stuck in the past, you experience depression. When you’re stuck in the future, you experience anxiety. And when you’re here in the moment, you experience peace.”

How often do you find your mind wandering to thoughts of the past? Maybe you spend time thinking about a past break up, an embarrassing moment, or a major loss. While reflecting on the past is important and healthy, too much of it can be really counter-productive.

For example, when I was 16, I experienced my first heart break. I had been with this guy for a while, and it was my first real relationship. When he broke up with me, I was completely devastated. It felt like my life was over. I spent weeks and weeks trying to figure out where it all went wrong. I read a million relationship books and continued to replay memories of our relationship over and over in my head. I didn’t realize it at the time, but I was stuck living in the past.

On the other end of the spectrum, you might find yourself living in the future. I LOVE to plan. I’m a total dreamer and planner. I’m constantly creating new goals and planning for trips and fun things to do. It makes me feel excited and passionate about life! Although planning can be really healthy, too much planning can also be counter-productive.

When you’re constantly thinking about the future, you forget to experience life as it happens. After all, all we really ever have is the current moment. And when you’re constantly planning for the future, it’s easy to become anxious or overwhelmed. When I get into one of my excessive planning moods, it’s helpful for me to practice mindfulness and remember to take it day by day.

Mindfulness at it’s core is the practice of letting go of the past and future, and being right here, right now.

So how do you actually practice mindfulness? Below are 7 easy ways to embrace the present moment each and every day. It may take a while to get the hang of it, but once you do, you’ll begin to experience more peace and joy in your daily lives.

1. Do a body scan

Doing a body scan is one of my favorite ways to practice mindfulness. To start, sit or lay down in a comfortable position. Close your eyes and turn your focus inward. Start by becoming aware of your toes. Notice how they feel. Are there any aches or pains? Do they feel warm or cold? Do they feel relaxed and good? Move slowly up through each part of your body, until you reach the crown of your had.

Doing a body scan sometimes makes me realize that I’m sitting in an uncomfortable position, or that my legs need to be stretched, or that I’m really thirsty! It’s funny how we can miss the signals our bodies are trying to tell us when we aren’t really aware in the present moment.

2. Go for a mindful nature walk

Go for a walk while bringing your awareness to the five senses. Notice, without judgement, how the air feels on your skin. Note the temperature and the parts of your body that feel warm or cold. Listen closely to every noise you hear as you walk. Take a deep breath and notice what the air smells like. Focus in on the patterns on the leaves or the shape of the clouds. Bringing awareness to all five senses is one of the best ways to become present in the here and now.

3. Focus on an object

This is one you can do almost anywhere, like when you’re waiting in line at the grocery store or at the doctors office. Choose an object a few feet in front of you and soften your gaze. Take in everything about that object. For example, I’m looking at a pen that’s in front of me right now. I’m noticing the glossiness of the pen, the rubber grooves in it, and the cursive font written on it. I’m taking in each and every detail of the pen, until I’ve noticed everything about it.

So often we just go about our day without really paying attention to things around us. This is especially true about places we frequently go. It’s like over time, we stop seeing what’s right in front of us. This activity can help being you back to the things that are right in front of you.

4. Bring mindfulness into mundane activities

Practice mindfulness while you wash the dishes, chop up your vegetables, or as you get dressed in the morning. Move slowly, noticing your five senses as you do your activity. As you wash your dishes, focus in on the temperature of the water, how the bubbles feel on your skin, and each motion your hand makes as you scrub each dish.

Although this might feel a little silly, it can make the mundane activities actually feel relaxing or interesting.

5. Do breathing exercises

Doing breath work is one of the best ways to practice mindfulness. I like to inhale for five seconds, hold the breath for 5 seconds, and then exhale for 5 seconds. Bring awareness to your lungs, your nose, and your throat. Notice the way your lungs expand and contract with each breath.

6. Practice mindful eating

We all have to eat, so why not bring a little mindfulness to it? With each bite, chew slowly while noticing the texture of the food and all of it’s flavors. I’m personally a really fast eater and bringing mindfulness to my eating helps slow me down. This can prevent over eating and encourage you to eat healthier.

7. Do a brain dump

Grab a journal and a pen and do a major brain dump! Write down every emotion your feeling, all of your ideas, thoughts, concerns. Let it all out and write without judgement or the worry that it needs to be perfect. This is just for you. After your done, you can crumple the paper up and throw it away. You might be surprised by the things you learn about yourself when you do this.

Mindfulness is an incredible way to let go of the past and future, and experience present moment awareness. By practicing present moment awareness each day, you’ll get to understand yourself better. You’ll feel calmer, more relaxed, and more joyful. Which mindful activity are you going to try?

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