Mindfulness is the practice of purposefully paying attention to the present moment. It involves being aware of your thoughts, feelings, and physical sensations as they arise, and accepting them for what they are. Mindfulness can be practiced formally, such as through sitting meditation, or informally by integrating it into daily activities like eating or walking. It is often included in routine to help with stress reduction.

Key components of mindfulness are paying attention and intentionally directing your focus to what is happening right now. Another component of mindfulness is in finding purpose, by making a conscious choice to be mindful, rather than letting your mind wander passively. A third key component is to be in the present moment, focusing on the here and now rather than dwelling on the past or worrying about the future. 

To practice mindfulness, engage your senses in daily activities, such as mindfully eating or taking a walk. You can also use mindfulness focused exercises such as meditation to practice being mindful.  They involve focusing on the breath, and on posture, and paying attention to each body part in the present moment. Just adding a few minutes of mindfulness meditation to your routine per day can make a big difference to help cultivate awareness, promote a less reactive state, and help you to connect more deeply with yourself, others, and the meaningful aspects of your life. 

Here are some tips to help add mindfulness meditation to your daily routine:

1. Choose a time. Morning is a calm time in many people’s days but choose what’s easiest for you and stick to it.

2. Choose a place. Consistency of space can be helpful to ground your practice. Preferably choose a place that’s quiet and where you can sit quietly and relax for a few minutes each day.

3. Choose a duration. It’s good to decide before you start how long you’re committed to. Start with five minutes and slowly build upon it.

4. Set an intention. At the beginning of each mindfulness meditation, remind yourself why you are meditating that day.

5. Set your posture. This is about spinal health and also a healthy posture increases alertness in your meditation, and it helps keep you focused. (There are more posture tips below.)

6. Breath meditation and body scan. Take a few deep inhales, and a few deep exhales, allowing your body to unwind. As you breathe out focus on the sensation of your breath moving in and out of your body. Systematically bring your awareness to each part of your body, noticing any sensations like tension or relaxation.

7. Choose an object of attention. Choose a point of focus, such as the breath as it flows in and out of the nostrils, or the chest as it rises and falls with each breath. With a relaxed body and an open posture, this keeps your mindfulness meditation focused on the present moment.

Remember, concentration involves placing your attention on one thing or in one place. Mindfulness is noticing everything in its purest form, moment-to-moment. Neither of these things come easily. Mindfulness meditation is a practice, not just an activity, so it takes time to develop it as a skill unto itself. The key is to bring your attention back to the present moment each time your mind wanders, and to be patient and kind with yourself as you practice.

Setting Your Posture: try sitting on a chair or cushion. When you first start each mindfulness meditation, it’s best to find back support in a chair or sit with your back against a wall to maintain a straight-back position. In this position, let the rest of your body hang freely. You can rest your hands on your knees or lap. When you let your eyes close, you allow yourself to bring the attention inward to the body, and to the present moment.

Start Small: You don’t need hours for mindfulness. Even a few minutes of practice a day can make a difference. If you’re able to sit a little bit each day and be mindful of the present moment, not only will you experience noticeable benefits like the ones listed above, but the practice will also become easier. Commit to what’s possible for you and stick with it. Happy mindfulness meditating!

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