How To Practice Mindfulness: 14 Techniques for Everyday Life

Today we’re exploring how to practice mindfulness, with techniques and exercises you can use in your daily life.

Mindfulness has gained great popularity in recent decades thanks to numerous scientific studies that have shown its multiple benefits for both physical and mental health.

Nowadays, when we talk about mindfulness, we are no longer talking about a mystical discipline associated with gurus and saints.

Even employees of companies like Google, Goldman Sachs Group or Bank of America practice mindfulness daily to increase their productivity.

So if you’ve been thinking about starting the practice of mindfulness, you’re in the right place because with this guide, you’ll learn everything you need to know to take your first steps in this wonderful discipline.

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What is Mindfulness?

Mindfulness is a practice derived from meditation backed by science whose objective is to direct the practitioner’s attention to the present moment, either through traditional meditation or while doing day-to-day activities.

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, and non-judgmentally.”

Jon Kabat-Zinn

You can see mindfulness as a radical and pragmatic turn that puts traditional meditation in the hands of science with the aim of improving people’s quality of life in very specific aspects.

In this sense, mindfulness has no link to any type of religious belief or philosophy; it’s simply a practical tool to improve people’s lives based on scientific evidence.

Through the practice of mindfulness, you can reach a state of awareness free from worries about the past or the future, with the consequent benefits that this entails for mental health.

Let’s take a closer look at what these benefits are.

The Benefits of Mindfulness

There are hundreds of scientific studies that support the effectiveness of mindfulness as a practice to improve mental health and achieve a state of well-being.

Less Rumination

The habit of constantly and obsessively thinking about one or several negative situations from the past, to the point of causing depression and affecting physical and mental health is quite common and is known as rumination.

Some studies found that practicing mindfulness was highly effective in helping the wandering mind and reducing rumination and its associated depressive states compared to traditional methods [1, 2].

This is possible because mindfulness helps to focus attention on the present moment and avoid negative thoughts and feelings.

Stress Relief

When you go through a stressful experience or when stress becomes chronic, it can lead to a variety of health conditions, including anxiety disorders, depression, insomnia, and cardiovascular disease.

One study found that mindfulness, in combination with practices such as Yoga is a powerful tool to help reduce stress and anxiety, being especially effective in fighting the effects of post-traumatic stress.

Support for Depression

The combination of Mindfulness-based cognitive therapy (MBCT) with cognitive behavioural therapy (CBT) and Mindfulness-based stress reduction (MBSR) has proven to be highly effective in the treatment of depression.

In addition, the combination of this therapy with practices such as Yoga has resulted in a significant decrease in dependence on antidepressant medications, with the consequent benefit for this type of patient.

Greater Emotional Control

The practise of mindfulness improves the ability to control negative emotional reactions, a key factor in the treatment of conditions such as depression and certain personality disorders.

One study found that people who practice mindfulness have a greater level of control over their negative emotions and that the greater their exposure to this practice, the greater their emotional self-control.

Higher Attention Span

A Harvard study showed that the waves – Alpha, Beta, Gamma – involved in controlling the flow of information in the brain are directly related to the control of brain processes related to attention.

Research showed that participants who practiced mindfulness for a certain period of time demonstrated higher levels of attention than participants who did not.

Improved Memory

Practicing mindfulness for a few weeks is enough to achieve significant improvements in the brain’s attention and memory capacity. This was demonstrated by a 2019 study in which participants were able to reduce proactive interference from memory.

The study also showed that mindfulness not only improved memory capacity but also caused an increase in the volume of the hippocampus, an area of the brain directly related to memory.

Better Cognitive Abilities

The enhanced capacity of attention resulting from the practice of mindfulness also contributes to improving the flexibility of the brain and its ability to solve problems (source).

More Rewarding Relationships

Thanks to the practice of mindfulness, people who are in a romantic relationship manage to develop higher levels of acceptance and empathy towards their partners, thus improving their relationships.

A 2016 study showed that mindfulness-based relationship enhancement (MBRE) therapy is effective in improving satisfaction levels within a romantic relationship.

Improved Physical Health

It has long been said that the body and the mind are one.

A Harvard study confirmed this by proving that the practice of mindfulness helps to significantly reduce stress levels, a benefit directly related to a lower risk of heart disease and hypertension, less chronic pain, better sleep quality, and fewer gastrointestinal conditions.

14 Mindfulness Techniques & Exercises

One of the best aspects of mindfulness is that you can incorporate it into your everyday life, regardless of your age.

This is why I’ve created a list with a series of simple mindfulness exercises you can apply in your daily life and in different situations and contexts.

These mindfulness training exercises will help you:

• Slow down
• Focus on the present
• Improve your overall health and well-being

Static Mindfulness Exercises

If you like tranquillity and you usually find yourself rushed or stressed by the pressure of the day, the following exercises will help you find that peace you wish.

1. Mindful Wake-up

Doing this simple exercise first thing in the morning when you wake up and before checking your phone will allow you to control the tendency of your mind to go into hyperactive mode as soon as the day begins.

• Sit in an upright and relaxed posture, close your eyes and pay attention to the sensations in your body.
• Take several deep breaths while paying close attention to the rhythm of your breathing.
• Answer positive questions such as: What is my intention for today? What can I do to improve? How can I take better care of myself?
• End the session and become aware throughout the day of the way you think and act to fulfill what you have proposed.

2. Mindful Eating

With this exercise, you’ll learn to turn the act of eating into a much more pleasant and satisfying experience.

• Before eating, take a few deep, slow breaths to relax your mind.
• Ask yourself: How hungry am I?
• Pay attention to what your body says and respond on a scale of 1 (not hungry) to 10 (very hungry).
• With greater awareness of how hungry you are, you’ll be better able to decide what to eat, when to eat, and how much to eat.
• Eat slowly and focus your attention on the characteristics of the food – texture and flavour – and eat based on what you enjoy the most.

3. Body Scan Meditation

The body scan is one of the most popular and useful exercises to enter a state of relaxation and full awareness. You can do it by yourself or with the help of a facilitator.

• Sit comfortably in a chair or lie on a soft surface facing up. Also, make sure you’re in a quiet place.
• Begin the exercise by paying attention to the rhythm of your breathing.
• Now start paying attention to every part of your body and what your environment tells you, like the texture of the ground or the physical sensations of the clothes you wear.
• Now pay attention to the sensations that your own body transmits, such as temperature, vibrations, pressure, etc.
• Go through your body in this way from head to feet and vice versa.
• When you feel relaxed and mindful, open your eyes.

4. The Observer Meditation

This mindfulness meditation helps you to be more conscious of your thoughts and feelings.

At the same time, this type of meditation teaches you to keep a certain distance from problems and analyze them rationally.

• Sit in a position you find comfortable and close your eyes.
• Pay attention to your body and the thoughts that arise in your mind.
• Calmly try to push these thoughts out of your mind.
• Now imagine that you observe yourself sitting in the chair from an external perspective.
• From that same perspective, pay attention to the sensations that your body transmits.
• Whenever any emotion or thought appears in your mind, notice and acknowledge it, but from an outside perspective – as an observer.
• Your thoughts and feelings are there, but you keep yourself separate from them.

Moving Mindfulness Exercises

Mindfulness exercises focused on movement are perfect for those who have active days or always find themselves on the go.

5. Walking Meditation

You can practice moving meditation by following a certain pattern when walking either in a circle or in a straight line, but also while walking from one place to another in your neighbourhood, for example.

• As you walk slowly, pay attention to the present moment: your breath, the sensations in your body, the sounds around you, etc.
• If you note you’re walking too fast, just slow down.
• If thoughts come up that force you to walk faster, just let them go and try to keep the pace you want.

6. Mindful Gardening

Gardening is a rewarding and relaxing activity, but it can be even more so when combined with mindfulness.

• Select a simple gardening activity, such as sowing a small plant.
• Pay attention to your hands and the sensations you perceive: How is the texture of the plant? How is the soil texture? Is it warm or hot?
• Pay attention to your surroundings: How is the weather? Is it sunny or cloudy? Is it hot or is it cool?
• Pay attention to sounds around you such as birdsong or the wind.

7. Mindful Driving

This exercise is similar to walking meditation.

• Concentrate first on the sensations that your vehicle transmits to you: try to perceive the mass of the vehicle, the texture, etc.
• Also pay attention to the sounds it makes, for example, the rubbing of the tires against the asphalt.
• Then turn your attention to the environment around you as you go: other vehicles, pedestrians, trees, lights, etc.

Quick Mindfulness exercises

There is evidence that regular daily practice of any physical or mental activity is much more important than the duration of the practice, and this also applies to mindfulness.

8. Just Sit

Duration: 1 to 3 minutes.

• Sit up straight in a chair with your feet flat on the floor.
• Support your hands against your legs and close your eyes.
• Focus your attention on your breath in this current moment.
• After 1 to 3 minutes, gradually open your eyes.

9. The 3-Minute Breathing Space

Duration: 3 minutes.

• During minute one, try to answer the question: How Am I doing right now?
• Try to answer the question by focusing on your thoughts, feelings and sensations of the environment.
• At minute two, simply focus your attention on your breath.
• At minute three, try to expand your attention beyond your breath, trying to feel how it interacts with the rest of your body.

10. Free Range Meditation

Extracted from: “Meditation for Fidgety Skeptics” by Dan Harris, Jeff Warren, and Carlye Adler.

Duration: variable.

• Pay attention to the action you’re doing at the moment, such as serving yourself a glass of water.
• Feel the texture of the glass and the container with the water.
• Pour the water into the glass and pay attention to the sound it makes.
• Drink the water and pay attention to the sensations it conveys as it passes through your throat.
• Put everything back in its place by paying attention to every action you take.

Mindfulness Apps

Technology can also be a great ally when it comes to helping us achieve well-being and here is the proof.

11. Headspace

Probably the most popular of the mindfulness apps. Headspace has a wide variety of meditations and guided sessions for both beginners and advanced users.

The app has an intuitive and well-organized interface, making it very easy to find any type of specific meditation you want.

Headspace also offers a series of quick meditations to resolve situations of anxiety, self-confidence, patience or concentration during emergencies.

Try this grounding technique meditation to start you started.

12. Calm

Calm focuses on guided and unguided meditations to achieve a general state of relaxation, although its interface is somewhat less intuitive.

An interesting feature of this app is that you can personalize your experience and at the same time, it allows you to keep track of all your activities, including your moods over time.

Calm also has a section dedicated to music.

Meditations for Kids

Do you want to teach meditation to your children? Then try these simple games.

13. Five Senses Scavenger Hunt

Ideal for kids to improve their sensory perception. Here are the instructions that kids must follow.

• Listen. Say the name of any sound you hear with your ears.
• Look. Say the name of the first object you see with your eyes as you look around.
• Smell. Say what kind of smell you notice when you take a deep breath in with your nose.
• Play. Pick up any object of your choice and say the name of that object.

Related: 125 Simple Pleasures To Bring You Joy (Using Your 5 Senses)

14. Monkey See, Monkey Do

This game helps kids become more aware of the movement of their bodies.

• Take on the role of monkey mom or dad and tell the kids to mimic your moves.
• Put your body in different positions that are not too complicated for kids: raise one foot or hand, remain static for a few seconds, etc.
• For each position, ask the kids to describe the sensations they experience.

How to get started on your Mindfulness journey

If you’ve never practiced meditation before, it’s easy for you to find obstacles when starting your mindfulness practice.

Do you lose concentration or fall asleep while meditating?

With these tips, you’ll see how much easier it’s to carry out a regular practice of mindfulness.

1. Establish a Routine

Earlier, I mentioned that mindfulness, like other types of exercise, benefits from daily practice.

Try to set a specific time of day for your mindfulness practice, and in case you’re short on time, I recommend that you start with the quick exercises already described in a previous section.

2. Practice and more practice

In addition to daily practice, I also recommend that you do it several times a day.

Remember that practice makes perfect and the more time you dedicate to mindfulness each day, the easier your practice will be over time.

3. Take things slow

Avoid putting pressure on yourself by setting expectations about the results. Remember that each person is different, and progress comes with time.

4. Find the right style for you

Try experimenting with various types of exercises to find out which one is best for you.

Remember that what may work for some people may not necessarily work for others. When you find a mindfulness exercise you like, focus on that.

5. Establish your motivation and commitment

Think about your why? What is your motivation to start this mindfulness journey?

Once you know your why, truly focus on this and make a commitment. our commitment can start small and you can work your way up over time.

Final Thoughts

I hope these techniques to help you practice mindfulness and be present in the current moment will help you on your journey of peace and happiness.

It is absolutely possible to use these mindfulness skills in your daily routine and to experience positive emotions frequently.

Mindfulness is a path of self-discovery that, like other similar practices, requires time, patience, and a lot of practice to achieve consistent results.

The benefits of mindfulness are scientifically proven and although some exercises might seem challenging to pick up at first, other mindfulness techniques could be perfect for you.

So, I challenge you to give one mindfulness activity a try every day for a week. Or you can try one new activity each day to see what you like.

Here’s to having a regular mindfulness practice that helps you create the life you love.

More Mindfulness Resources

• 25 Mindfulness Worksheets & Exercises for Adults and Kids
• 100 Positive Mindfulness Quotes To Be Present
• 5 Fun Mindfulness Exercises For a Happy Life
• The Mindfulness Journal: Daily Practices, Writing Prompts & Reflections
• How To Create a Mindful Morning Routine

Additional references

[1] Hawley, L. L., Schwartz, D., Bieling, P. J., Irving, J., Corcoran, K., Farb, N. A., … Segal, Z. V. (2014). Mindfulness practice, rumination, and clinical outcome in Mindfulness-based treatment. Cognitive Therapy and Research, 38(1), 1-9.

[2] Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2013). Mindfulness-Based Cognitive Therapy for Depression (2nd ed.). New York The Guilford Press.

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