7 Ways to Incorporate Mindfulness Into Everyday Life

We were under the
Jacaranda when
the tree sneezed.
A gush of wind
had triggered it.
Purple petals engulfed
our bodies.

No blanket 
separated us
from the Mother—
our spines hugged
the earth, our hair
covered in dirt.

We laid on our backs,
knees up,
as if we were stargazing,
except the celestial
bodies were bits of 
afternoon light escaping 
lacy lavender leaves.

One shoulder
one hip
one thigh
so close,
as if in a three-legged race,
but there was no reason to race—
just to be. 

We were so happy;
we didn’t speak.  

~Lisa Poff

The people in this poem are practicing mindfulness, whether they know it or not!  They are using all of their senses and noticing the present moment.  

Have you ever been overwhelmed by a dirty kitchen? Dishes overflowing from the sink and piling high on the counter adding to the mental clutter from the day—a tangle of to-do lists, unanswered emails, and conversations replayed, dissected, analyzed. Perhaps you feel as if you’re floating just outside of your body, disconnected and distracted. But maybe for a fleeting moment, you feel the roughness of the scrubber and the warmth of the water on cold hands.  Maybe the bubbles catch the light, and you notice rainbows of purple and pink as the suds explode and wash down the drain.  

It's in that moment that racing thoughts are paused. That’s where mindfulness begins. It’s not always grand or flashy. Sometimes, it’s as simple as noticing all the sensations in washing a plate. 

Mindfulness is this practice of presence—being fully engaged with where you are, what you're doing, and how you're feeling. It's a way to tether yourself to the here and now when the noise of life becomes too loud. For many people, especially if you’re considering therapy or exploring ways to better manage your mental health, mindfulness can be a lifesaver. But how do you add it to a busy life? 

Here are seven ways to incorporate mindfulness into everyday moments. 

1. Start With Your Breath 

We often don’t realize how shallow our breathing is until we pay attention to it. Tight chest, quick inhales and exhales—it’s practically hyperventilating without noticing. The breath is key when it comes to mindfulness. 

You don’t need to sit cross-legged and close your eyes (though you can). Just pause right now and take a deep breath. Feel the air fill your lungs, notice the subtle pause before you exhale, and then slowly release it out. Try this for three breaths. Maybe close your eyes. Maybe don’t. But notice what changes in your body when you do. 

Breathing is so simple, so natural, and yet, when intentionally practiced, it’s one of the most powerful tools we have. 

2. Be Fully Present With One Daily Task 

One of the most surprising things about mindfulness is that it doesn’t require “extra” time. You don’t need an hour of free time to meditate. Sometimes, mindfulness is just choosing to be fully present with things you’re already doing. 

For me, it’s become my morning ritual of making coffee. I notice the weight of the mug in my hand, the whirring sound of grinding beans, the way the unmistakable aroma arises as the hot water drips. It’s these moments in the here, not in thoughts about yesterday or worries for tomorrow. 

What’s one task you do every day? Cooking, brushing your teeth, eating? Choose one and commit to really showing up for it. 

3. Ground Yourself With Your Senses 

Some days, anxiety can hit like a tidal wave, spinning you in worries and worst-case scenarios, far away from your physical body. When that happens, grounding yourself in your senses will help you return to the present moment.  

Here’s a simple exercise called “5-4-3-2-1”: 

• Name five things you can see (a plant on your desk, the bookshelves across the room). 

• Four things you can touch (the chair beneath you, the fabric of your shirt). 

• Three things you can hear (a bird outside, the hum of the fridge). 

• Two things you can smell (or would like to smell). 

• One thing you can taste (sip water, chew gum, or just notice the flavor in your mouth). 

Even on the worst mental health days, this little practice can pull you back to the here and now. 

4. Take Mindful Walks 

It’s easy to treat walking like a way to get somewhere—to rush from Point A to Point B. But sometimes, walking can be a destination in itself. 

Instead of tuning into music or a podcast on your next walk, tune into the world around you. Listen to the birds or the crunch of leaves beneath your feet. Feel the sun on your face or the cool breeze on your arms. Count your steps or match them to your breathing. 

Walking becomes more than exercise. It becomes a moving meditation. 

5. Practice Gratitude, One Small Moment at a Time 

Many equate gratitude with the big things—celebrations, accomplishments, milestones. And while those matter, mindfulness thrives in smaller, quieter acts of gratitude. 

Before falling asleep each night, ask yourself, “What’s one thing I’m grateful for today?” Sometimes it’s a big thing, like a friend’s kind words. Other days, it’s as small as washing your hair with a fragrant shampoo, a warm towel fresh out of the dryer, or a perfectly ripe avocado. 

Noticing these moments and naming them anchors you to the present. 

6. Create Mini Technology Breaks 

Technology is everywhere, constantly demanding our attention. We love our phones.  But setting boundaries with it creates space for presence. 

Try small, mindful breaks from your devices. Silence your notifications during meals. Leave your phone in another room while you’re reading. Take the first 30 minutes of your morning tech-free. These bite-sized breaks make room for you to reconnect—with yourself, your surroundings, and the people in front of you. 

7. Forgive Yourself When You Drift 

This one’s harder than it sounds. 

Inevitably, you’ll find your mind wandering—in the middle of a mindful activity, while you’re walking, even while you’re reading this.  Instead of scolding yourself for losing focus, accept yourself without judgment.  

Mindfulness isn’t about perfection. It’s about noticing when you’ve drifted and gently returning to the moment. Again. And again. 

The act of coming back to the present moment, of trying, is mindfulness itself. 

Start Your Journey With Small Steps 

Mindfulness isn’t a quick fix, nor is it a destination to reach. It’s a practice, a way of being, that unfolds one moment at a time. 

If you’re feeling overwhelmed or unsure where to start, the beauty of mindfulness is that there is no wrong way to begin. Whether it's deep breaths, a cup of tea, or a walk through your neighborhood, your mindfulness practice is yours to shape. 

If you’d like to explore these practices further, therapy can offer a supportive space to map out what mindfulness can look like in your life—and how it can guide you toward greater peace. 

I often begin a blog with a poem, but this time I’ll end with one as well, to show you that an entire poem can be written about watching the steam rise from your afternoon tea in a mindful moment. Start small.  Simply turn your attention to what’s happening in the present moment. 

Have you ever observed

the rising steam from tea?

It’s mesmerizing.

This morning

it dances ambitiously.

Teacup tornadoes

plan to take

all of Kansas,

curling, whirling, twirling

spirals of synchronicity.

Vortexes become violins,

hearts, dragons,

wind-blown leaves,

and Dumbledore’s pensieve,

while the ghosts of 

Christmas Tea

haunt Earl Grey

and not Scrooge today.

As I lean down

for a better look,

I can finally see

the once invisible

rhythmic gymnasts

on the porcelain rim,

swirling arms and hips,

making ribbons dance,

before parting gently

for my coming lips.

~Lisa Poff