Mindful Living In The Present
In last month’s blog, Living from Presence, we explored what it means to stay grounded in the moment rather than being caught up in the past or future. We talked about how our brains naturally focus on past experiences to prevent future mistakes—sometimes at the cost of fully experiencing what’s happening right now.
But knowing the importance of presence and actually practicing it are two different things.
Living from presence isn’t just a mindset. It’s something you have to practice daily. And that’s where mindfulness comes in.
Mindfulness: The How Behind Presence
If being present is the goal, mindfulness is the tool that helps us get there.
Mindfulness is meditation. But it’s not passive. It’s an active practice.
Yes, you can practice mindfulness in stillness, but the act of being mindful is intentional. It’s about noticing, paying attention, and being present in the moment.
A mindfulness practice can be something you dedicate time to—sitting quietly and focusing on what’s happening in your body. As thoughts or distractions arise, you use breathing techniques to bring yourself back to the present.
Often, mindfulness meditation includes visualization. This helps anchor your mind so it doesn’t wander into stress or planning mode.
Some guided meditations, like Yoga Nidra, take you through a body scan—focusing on one part of your body at a time to bring awareness and relaxation. Others might take you on a guided journey through nature, using imagery to keep you focused on the here and now.
No matter the approach, the goal is the same: to bring your attention back to the present moment.
Where Do I Start?
The purpose of mindfulness is to calm the nervous system and create space for relaxation. There’s plenty of research showing that meditation reduces stress and improves sleep.
But many people try it once, get frustrated, and abandon it.
Why? Because they expect themselves to instantly “clear the mind.”
That’s not how mindfulness works.
Starting with an advanced form of meditation—like complete stillness or a silent mind—is like putting on sneakers for the first time and trying to run a marathon. Possible? Maybe. Realistic? No.
Instead, mindfulness builds in small, manageable steps.
Start with one minute of deep breathing.
Try this. Set a timer for 1 minute. Then:
Breathe in.
Breathe out.
That’s it. Just follow the rhythm of your breath. When the timer is done, you’re done.
Once that feels comfortable, you can add more structure:
Inhale for four. Hold for four. Exhale for four.
From there, you might try a short Progressive Relaxation Meditation—where you scan your body for tension and breathe into areas that feel tight.
Step by step, you train your body and mind to tolerate stillness. One minute at a time.
The Power of Noticing
Most of us spend our mental energy either reliving the past or planning for the future. It’s how our brains are wired—to problem-solve, to anticipate. But this often leads us down a stressful path where we feel overwhelmed or out of control.
Mindfulness interrupts this cycle by teaching you to notice.
Ask yourself:
Where is my mind right now?
Am I thinking about the past or the future?
What problem am I trying to solve?
How am I speaking to myself in this thought?
Just noticing these patterns can help bring you back to the present.
When you catch yourself spiralling, try saying to yourself:
“Come back.”
“I’m right here.”
That’s mindfulness.
The next level is noticing the tone of your thoughts. Maybe you hear a critical voice. Maybe there’s judgment. Instead of engaging with it, you can simply acknowledge it:
“That was a really judgmental thought.”
“I’m being hard on myself right now.”
That’s enough. You don’t have to fix or change it immediately—just noticing is the first step.
Mindful Living In Presence vs. Active Healing
There’s a difference between mindfulness and deeper healing work.
Mindfulness is the act of noticing.
Healing is what comes after.
For example, I might ask a client to notice when they’re stress-spending, turning to food for comfort, or feeling resentment in relationships. That’s mindfulness—bringing awareness to patterns.
In therapy, we take it further—exploring why these patterns exist, identifying triggers, testing strategies, and adapting as we go. That’s active healing.
But awareness is powerful on its own. Simply noticing when you’re stuck in the past or caught up in future worries can help shift your attention back to what’s happening right now.
And science supports this.
Research shows that mindfulness lowers anxiety, stress, and depression. It also improves digestion, sleep, and overall well-being.
Why? Because when we’re constantly in a stress state (fight/flight/freeze), our nervous system is in survival mode. Mindfulness tells our brain: You’re safe. This allows the body to reset, restoring energy and improving how we function.
Making Mindfulness Work for You
Mindfulness isn’t one-size-fits-all. It has to fit into your life, your schedule, and your routines.
For commuters, it might be practicing deep breathing during the drive to and from work. If you have kids, it might be something you incorporate into their routines as well.
One of my clients has two young boys who are overstimulated after school. Instead of diving into questions about their day, she gives them space to decompress first. The car ride home is soft music, maybe a snack. She saves big conversations for later, when everyone is more regulated.
Mindfulness can also be built into morning routines.
Teenagers, for example, often find body scans helpful. Before they start their day, taking a moment to notice how their body feels can be grounding. Our bodies are more than just vehicles for moving our heads around.
At first, these shifts in routine might feel unnatural. But over time, mindfulness becomes effortless. It’s no longer something you “do”—it’s just part of how you move through the day.
Simple Ways to Practice Mindfulness Daily
Taking Stock
How do you feel today?
Your body gives you signals all the time—like the warning lights on a car dashboard. You know when your gas light comes on, you need to refuel. But do you notice when you need to rest, take a break, or slow down?
Grounding Yourself
Use your senses.
What do you see?
What do you hear?
What do you smell?
What textures can you feel?
If you’re overwhelmed, touching something with texture—like clothing, a chair, or a cup—can help bring you back to the present.
Redirecting Attention
Ask yourself: Where am I right now?
Are you replaying something from yesterday (or 20 years ago)? Are you worrying about an event next week?
There are times when reflecting on the past or planning for the future is necessary. But balance is key.
The fastest way to bring yourself back? Focus on your breath.
Accepting Yourself
Would you talk to a friend the way you talk to yourself?
Most of us have an internal critic that’s always running in the background, pointing out mistakes, flaws, or things we should be doing better.
That voice is part of being human. Our brains are wired to notice potential threats, and sometimes that includes being overly self-critical.
But you don’t have to listen to it. Over time, you can turn down the volume on the inner critic and turn up the voice of your inner coach.
Mindfulness Isn’t About Perfection
Busy lives lead to overstimulation. Overstimulation feels like anxiety in the body.
Then we crave deep rest.
Fun fact: The word “depressed” sounds a lot like “deep rest.” Sometimes, exhaustion is your body’s way of telling you it needs a reset.
But when people start a mindfulness practice, perfectionism often sneaks in.
“I’m not doing it right.”
“I don’t have time.”
“I’ll start when I can do it properly.”
Perfection is a liar.
You don’t get good and then start.
You start, and then you get good.
Just Notice. That’s Enough.
Mindfulness isn’t about doing it perfectly. That’s why we call it a practice.
Life will always pull you toward stress, worry, and distractions. Mindfulness is the gentle act of bringing yourself back to now.
Notice.
Take a deep breath.
There. You’re being mindful.