How Can I Practice Mindfulness?

By: Dr. Yvette Fruchter

Mindfulness can be practiced both formally and informally. A formal practice typically involves setting aside time to engage in specific mindfulness exercises such as mindful breathing, body scan, mindful eating, and/or mindful walking. I often recommend clients find an app or access to audio recordings, as that can be helpful for guidance as you are getting started.

Mindfulness can also be practiced informally by intentionally bringing you awareness to your regular daily activities such as washing the dishes, showering, brushing teeth, or conversations.

Here is a brief mindfulness practice you can try right now!

This mindfulness check-in involves using your senses to focus your attention on your surroundings as well as your internal experience. If you become distracted and your mind wanders, gently acknowledge the distraction and bring you awareness back to the exercise.

Take a moment to settle into your position, close your eyes (or settle them on one spot in the room if you prefer) and take five slow, deep breaths. Notice what it feels like as you breathe in and the air enters your body and notice the sensations as you breathe out. Focus on the sensations in your chest as it rises with the inhale and falls with the exhale.

Now open your eyes and notice what you see in the room. Notice colors and shapes of the different objects you see. Take about one minute to just focus around your surroundings. Are there any details you did not notice previously? Acknowledge any judgments that arise.

Next, close your eyes and focus on the sounds in the room. What do you hear? Take about one minute to just focus on the sounds. Perhaps you hear the sound of cars outside or an air conditioner humming or voices. Label the different sounds you hear.

Bring your attention to the places your body makes contact with the chair and floor. Notice what it feels like to be sitting in your position. Is your chair soft or firm? What does it feel like as your feet touch the floor? Choose a few objects within your reach to touch and notice the textures: Smooth or rough? Cool or warm? If your mind wanders, acknowledge the distraction and bring your awareness back to the sensation of touch.

Shift your attention to your bodily sensations and notice what sensations are present. Is there any tightness in your stomach or tension in your shoulders? Any vibrations as your breath rises and falls? Take a minute to scan through your body and identify the various sensations you experience.

Finally, we will bring our awareness inwards. What emotions are you feeling? Just take a moment to identify and label the feelings you are experiencing (“I am feeling ___)”, I notice the emotions of ___”). What thoughts are you having? Acknowledge those thoughts as thoughts (“I am having the thought ___”) rather than facts or truths of the world. Label any judgments you notice as well.

Finish the exercise by focusing again on your breath and taking three slow, deep breaths. Thank yourself for taking this time to engage in the exercise to better yourself and improve your life. And remember--its ok and part of the process if your mind wandered and you became distracted at times! Noticing that your mind wandered is an essential part of the practice and evidence that, indeed, you were mindful.