How to practice mindfulness wherever you are

In the world of self-help and wellness, you’ve surely heard of mindfulness. The Internet is rife with book recommendations and blog posts, each offering new perspectives on this practice. 

And it’s no wonder you’re curious about it. Research shows that it can reduce your stress, help you cope with anxiety, increase your focus, and improve your working memory. 

Mindfulness requires time, patience, and discipline — all of which can be difficult to find.

But there are several ways to practice mindfulness, so we’re sure you can find what’s best for you and your goals.

If you don’t know where to start, it’s OK. We’ve got you covered. Here’s our beginner’s guide on how to practice mindfulness.

What is mindfulness?

Mindfulness involves paying attention to your thoughts, feelings, and emotions without judgment. It’s also about accepting yourself, living in the present moment, and letting of past mistakes and current worries.

This practice has gone through many iterations throughout history, finding a place in cultures worldwide. You might associate it with Eastern countries like India, Chinese, and Japan. Some Indian Buddhist texts about mindfulness date back to a few hundred years B.C. And a little further East, the Chinese Daoist philosopher Daozi wrote about it as early as 500 B.C.  

But we can also find the concept in the Abrahamic faiths of Judaism, Islam, and Christianity. Prayer, for example, is one way Christians apply mindfulness to everyday life.

These days, mindfulness transcends cultural lines and is seen as a secular practice. 

7 key aptitudes of mindfulness

Jon Kabat-Zinn is a pioneering figure in the field of mindfulness, known for bringing meditation practices into mainstream Western medicine. As the founder of the Mindfulness-Based Stress Reduction (MBSR) program and author of several influential books, he has played a crucial role in scientifically validating the benefits of mindfulness for stress reduction and overall well-being.

Kabat-Zinn's work has helped transform mindfulness from an esoteric practice into a widely accepted tool for improving mental and physical health.

The seven key attitudes of mindfulness, as described by Jon Kabat-Zinn, are foundational principles that support and enhance mindfulness practice. These attitudes help cultivate a mindful state and deepen the practice over time:

1. Non-judging is observing your thoughts, feelings, and sensations without labeling them as good or bad. It involves accepting each moment as it is without criticism.
2. Patience means allowing things to unfold in their own time. It recognizes that some things cannot be rushed and understands that mindfulness is a gradual process.
3. The beginner's minds approach each experience with a sense of curiosity and openness as if encountering it for the first time. It involves letting go of preconceived notions and expectations.
4. Trust involves trusting yourself and your feelings. It means believing in your own intuition and wisdom, and having confidence in your ability to handle whatever arises.
5. Non-striving means practicing mindfulness without trying to achieve any specific outcome. It involves simply being present and accepting things as they are, rather than striving to change or fix them.
6. Acceptance is acknowledging and embracing things as they are in the present moment. It involves accepting your current experience, thoughts, and feelings without resistance.
7. Letting go means releasing attachment to particular thoughts, feelings, or outcomes. It involves allowing yourself to let go of what no longer serves you and making room for new experiences.

The benefits of mindfulness

Its popularity is a testament to its many benefits for your mental health and wellbeing. According to the American Psychological Association (APA), mindfulness can:

1. Reduce your stress. Mindfulness-based stress reduction can help you prevent burnout.

2. Help you stop ruminating. When you become aware of negative thought patterns, you can take steps to end them.

3. Improve your working memory. Working memory helps you temporarily remember information essential to your current task. Improving this area will make you more effective.

4. Give your more cognitive flexibility. You’ll be less reactive, more open to new information, and more capable of shifting your attention between tasks.

5. Help you focus. When your mind wanders, you become susceptible to distractions like social media. Mindfulness pulls you off of autopilot and lets you control your attention.

6. Make you want to help people. Mindfulness can make you more empathetic toward other people’s emotions and struggles.

7. Reduce symptoms of depression and anxiety. Many therapists use mindfulness-based cognitive therapy (MBCT) to help manage their patients’ depressive symptoms.

If you need help getting started, BetterUp is here. Our coaches can help you build healthy habits, conduct Inner Work®, and develop your self-awareness to supercharge your mindfulness practice. 

How to start practicing mindfulness

Your mindfulness exercises will vary depending on your goals and desires. But some advice applies to all versions of this practice. Here are basic steps to start a mindfulness practice and some general tips to keep in mind:

1. Set your intention

Mindfulness requires intention. Choose to be disciplined, self-aware, and mindful. Reflect on why you want to practice mindfulness and write down your intention to remind yourself of your commitment.

2. Identify your goals

Be clear about what you want to achieve. Whether it’s showing more gratitude, being more in tune with your needs, reducing anxiety, or relating better to others, determine your goals and write them down to stay focused and motivated.

3. Start small

Set achievable goals for yourself. You won’t be able to meditate for 40 minutes on your first day, and that’s OK! Begin with a short session, even five minutes is a good start. Find a quiet place, sit comfortably, and set a timer for five minutes, gradually increasing the time as you become more comfortable.

4. Find a comfortable position

Sit in a comfortable position with your back straight. You can sit on a chair, cushion, or even lie down if that’s more comfortable for you.

5. Focus on your breath

Close your eyes and take a few deep breaths. Focus your attention on the sensation of your breath entering and leaving your body. If your mind wanders, gently bring your focus back to your breath.

6. Observe your thoughts

Notice your thoughts without judgment. If a thought arises, acknowledge it and let it pass, returning your focus to your breath.

7. Practice regularly

Incorporate mindfulness into your daily routine. Consistency is key to developing a strong practice. Even a few minutes each day can make a significant difference.

8. Reflect on your practice

After each session, take a moment to reflect on how you feel. Notice any changes in your mood or perspective. Journaling your experiences can help track your progress and stay motivated.

8 mindfulness exercises to kick off your practice

1. Breathing meditation

Find a comfortable seated position, maintaining an upright posture. Softly close your eyes and direct your attention to your breath. Observe the air flowing in and out through your nostrils or the rhythmic expansion and contraction of your chest. When you notice your thoughts drifting, simply redirect your focus back to the breath without judgment.

2. Body scan

Lie down or sit comfortably. Close your eyes and take a few deep breaths. Slowly bring your attention to different parts of your body, starting from your toes and moving up to your head. Notice any sensations, tension, or relaxation in each part.

3. Mindful eating

Choose a small piece of food, like a raisin or a piece of chocolate. Take a moment to look at it, smell it, and feel its texture. Slowly eat it, paying attention to the taste, texture, and sensations in your mouth. Notice how your body reacts to eating.

4. Walking meditation

Find a quiet place where you can walk slowly without interruptions. Pay attention to the sensation of your feet touching the ground, the movement of your legs, and the rhythm of your steps. If your mind wanders, gently bring your focus back to the act of walking.

5. Mindful listening

Sit quietly and close your eyes. Focus on the sounds around you, whether they are distant or close. Try to listen without judging or labeling the sounds. Just notice them as they are.

6. Gratitude practice

Take a few moments each day to reflect on what you are grateful for. You can write these down in a journal or simply think about them. Focus on the feelings of gratitude and let them fill your mind and body.

7. Mindful stretching

Perform gentle stretches, paying close attention to how your body feels during each movement. Notice the sensations in your muscles and joints. Breathe deeply and move slowly, staying present in each stretch.

8. Mindful visualization

Sit comfortably and close your eyes. Imagine a peaceful scene, such as a beach or a forest. Visualize the details: the colors, sounds, and smells. Allow yourself to feel as though you are truly in that place, experiencing its tranquility.

4 ways to be mindful in everyday life

It’s crucial to make mindfulness a daily practice to see the benefits. Creating new habits is difficult, so here’s how to practice mindfulness in daily life.

1. Make it part of your daily routine

Find a regular time to do your mindfulness training. There are no rules here. You can do it in the morning, at night, or during your lunch break. It doesn’t matter, as long as you pick a schedule and stick to it. Add it to your daily to-do list so that you have to check it off each day.

2. Find a mindfulness technique that works for you

There are many ways to practice mindfulness. Some techniques might suit you better than others. Here are some methods you can try:

• Sitting meditation. This involves sitting upright, paying attention to your breath, and trying to settle your mind.
• Body scanning. Pay attention to how your body feels. Focus on physical sensations like the tingle in your toes, that slight pain in your back, or the wind against your skin. This will help connect you to your body and ground you in the present.
• Journaling. When you write your thoughts on a page, you can re-examine them from a distance. This can help you identify thought patterns and behaviors that are working against you.
• Guided meditation. Many apps, videos, and podcasts can guide you through a meditation session.
• Walking meditation. Going out for a walk is a great way to clear your head and live in the moment.
• Mindful eating. This involves focusing your attention on the taste of your food. This can be distracting enough to help you relax and improves your eating experience.

3. Create a dedicated mindfulness space

Find a quiet place in your home specifically for mindfulness. Whenever you enter, you also enter the right headspace for your practice.

If you don’t have room for something permanent, make sure you can easily convert an area when it’s time to practice. It'll have the same effect as long as you always use the same arrangement.

4. Be kind to yourself

Mindfulness meditation can reveal some uncomfortable truths. It takes bravery to tackle them head-on.

When you do, treat yourself like you would a friend. Remember that you’re more than your mistakes, and your flaws don’t define you.

You’re worthy of love, so start by loving and accepting yourself.

Mindfulness practices for anxiety

You might find it scary to sit with your thoughts if you suffer from anxiety. 

While meditation can’t replace formal treatment, it can help you quiet your mind. It creates distance between you and your thoughts to limit their effect. You can also ground yourself in times of distress and change your response to stressful situations. You might even find a way to see your stress positively.

Here are some tips for meditating with anxiety.

1. Hold your thoughts without judgment

Much anxiety is rooted in fear and worry about the future. Try to name these feelings, but avoid interpreting them. You can acknowledge their existence without giving them power over you.

2. Focus on your breathing and exhalation

Fast breathing, an increased heart rate, and the release of stress hormones are evolutionary responses to danger. But if you’re not actually under physical threat, this response can interrupt your daily life. When you do breathing exercises, you remind your brain that it’s not in danger to calm your body and mind.

How to practice mindfulness at work

You might think you're too busy to be mindful when you're working. But there are small things you can do to stay in the present:

• Work on one task at a time. Devoting your full attention to a single task will help you stay focused.

• Notice when you’re rushing. Mistakes happen when you move too fast.

• Set an alarm to check in with yourself. Even a few deep breaths are better than nothing.

• Be humble. Acknowledge your weaknesses and look for what others can teach you.
• Focus on what you can control. There’s no use stressing over what you can’t change.
• Develop a growth mindset. There’s always room for improvement. Keep looking for ways to grow as a person.
• Improve your listening skills. Pay attention when people are talking. Try to stay in the present and hear the meaning behind their words.

What does mindfulness look like?

Mindfulness shows up in different ways, but it's often about being calm, focused, and present. Here's what it might look like in real life:

1. Staying cool under pressure: Mindful people tend to keep their cool, even when things get stressful. They think before they act, instead of just reacting on impulse.
2. Being truly present: When you're talking to someone mindful, you can tell they're really listening. They look you in the eye and give you their full attention, showing they genuinely care.
3. Moving with purpose: Everything they do, from walking to eating, is done with awareness. It's like they're fully into whatever they're doing at that moment.
4. Taking things as they come: Mindful folks don't rush to label things as good or bad. They just notice their thoughts and feelings without getting caught up in judging them.
5. Keeping emotions in check: They're more aware of how they feel and can handle their emotions better. When something triggers them, they can respond more calmly instead of flying off the handle.
6. Appreciating the little things: Mindful people often seem grateful for everyday stuff. They find joy in what's happening right now, instead of always chasing the next big thing.
7. Handling stress better: You might notice they seem less stressed out. They might use techniques like deep breathing or meditation to stay centered.
8. Staying focused: Mindful people can concentrate on what they're doing without getting easily distracted. This often makes them more productive and efficient.

In a nutshell, mindfulness looks like being fully engaged with the present moment, aware of what's going on inside and around you, and acting with intention and kindness.

Examples of mindful behaviors

As you develop your own self-awareness, you’ll notice some changes in your life. You might approach situations differently than you did before.

Here are some examples.

• You’re working on a task, and an employee alerts you to a problem. Instead of feeling annoyed at the interruption, you calmly turn your attention and listen closely.
• Your friend is going through a bad breakup, so you listen to them as they talk it out. You ask meaningful questions based on your own learnings, but you don’t automatically compare everything they’re saying to your experience. 
• After two hours of working, your focus wanes. Instead of powering through, you take a 10-minute break and resume with fresh eyes.
• Someone gave you the feedback you didn’t like. Instead of getting defensive, you accept and learn from their advice.
• A prospective employer rejected your job application. Instead of lashing out, you politely ask for feedback from the interviewer.

You can start being more mindful today

Mindfulness isn’t easy. Like going to the gym, it takes discipline to keep it up. 

But there’s a reason it’s popular. When done properly, it will change your life for the better. The more you meditate, the more you will become self-aware and break toxic patterns. You’ll also build a resilient mindset and be open to new experiences.

When you get into a groove, there’s no telling what you can do.

Now that you’re familiar with how to practice mindfulness, don’t stop here. The road to self-improvement never ends, and you can continue your journey with a BetterUp Coach. Our coaches will help you develop your mental fitness, connect with your inner self, and improve your life.