Your Guide to Mindfulness: Simple Ways to Be Here, Now
- Jeffrey Lake
- Sep 4
- 3 min read
Hello, and welcome back!
In our last blog post, we introduced the concept of positive psychology and offered some tips for increasing happiness – identifying character strengths, practicing PERMA, and increasing gratitude. Today, we will introduce an additional positive psychology strategy for increasing happiness: mindfulness.
Mindfulness, another term made popular in recent years with the help of social media, has taken on multiple definitions across a variety of contexts. The most widely accepted and research-based definition comes from leading researcher Jon Kabat-Zinn, who defines mindfulness as “the awareness that arises through paying attention, on purpose, in the present moment, nonjudgmentally” (APA, 2022). More simply put: focusing on the present moment without judgment. Still feeling stuck? One example is to envision leaves falling off a tree into a stream, drifting along with the current – then compare this to our internal thoughts. Mindfulness is the practice of seeing the leaves, or recognizing our thoughts, without trying to exert any action on them.
Although initially linked to religious and spiritual practices, over the past two decades, researchers have begun examining how mindfulness can be beneficial across multiple contexts, including powerful brain changes (increasing neuroplasticity), managing pain, coping with symptoms of anxiety and ADHD, and experiencing positive emotions, just to name a few!
The opportunities for incorporating mindfulness are endless – from mindfully showering to practicing a more formal meditation, one could mindfully complete every activity of every day, though imagine how exhausting that would be! We recommend starting small and increasing your mindfulness practice over time. Below we offer evidence-based suggestions for practicing mindfulness, many of which are included on Berkley University’s Greater Good Science Center’s website (check them out here for even more ways to practice mindfulness!).
Mindful Breathing: Take a few minutes each day to focus solely on your breath. Inhale slowly through your nose, hold for a moment, and exhale gently through your mouth. Pay attention to the sensation of air entering and leaving your body. This helps anchor you in the present moment and calm your mind.
Body Scan Meditation: Lie down or sit comfortably and mentally scan your body from head to toe. Notice any areas of tension or discomfort without trying to change them. This practice enhances awareness of physical sensations and promotes relaxation.
Mindful Walking in Nature: Go for a walk in a natural setting—like a park, forest, or beach, or, check out our Nurture in Nature mindfulness walk series. Walk slowly and deliberately, paying attention to the sights, sounds, and smells around you. Feel the ground beneath your feet and the breeze on your skin. Let nature guide your awareness and bring a sense of peace.
Mindful Dishwashing: Instead of rushing through washing dishes, treat it as a moment to slow down and be present. Feel the warmth of the water, notice the texture of the soap bubbles, and observe the movements of your hands. Focus on each dish individually, without distractions. This transforms a routine chore into a calming, sensory experience that grounds you in the present moment.
Find the above suggestions helpful or have other methods for practicing mindfulness that you’d like to share? Comment below to keep the conversation going!
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