How to Be Mindful Today: A Guide for Beginners to Find Peace

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Why does it matter if you’re more mindful in your day?

Because being mindful and practicing mindfulness can lower stress and anxiety, enhance focus, increase self-awareness and self-compassion, improve sleep, and help us enjoy the elusive present moment.

Sounds pretty good right? 

It must take a LOT of work to gain access to those benefits. 

Nope. 

I’ll let you in on a little secret.

Anyone can become more mindful and practice mindfulness. And you don’t have to spend hours practicing it to experience the benefits!

But let’s clear this up first. 

What Does Mindful and Mindfulness Mean?

“Mindful” simply means to become aware of or bear in mind. And it’s used as an adjective and an adverb, meaning that we can apply it to almost anything in our lives. We can eat mindfully, walk mindfully, listen mindfully… and we can be a more mindful parent, colleague and friend.

And “mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally,” according to Jon Kabat-Zinn, founder of the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.

We can use mindfulness practices in our mission to be more mindful. But it’s not the only tool we’ll use. 

Like I said, you don’t have to be a mindfulness pro to experience the benefits. Beginners are invited too!

Are you ready to learn how to be mindful today? Let’s get started!

How to Be Mindful – 12 Ways to Find Peace

While there are 12 detailed ways to be mindful below, I encourage you to find a few you feel inspired by and pick one or two to try today. 

That’s right. I said ONE or TWO. If you feel super motivated to try more, fine. But don’t feel like you have to do all of them in one day! 

Here’s how to find peace through being mindful.

Disclosure: This post contains affiliate links. If you use these links to buy something, I may earn a commission at no cost to you. Thank you!

1. Become BFFs with Your Breath

We breathe all the time. So much so that we usually don’t notice it. 

And why does it matter that we pay attention to our breath?

Because focused breathing exercises, or mindful breathing, improve how we regulate our emotions. Mindful breathing benefits many aspects of our daily life: from helping us deal with stress and anxiety to cooling off our anger.

How Can I Notice My Breath?

Here are two ways to bring more attention to your breath:

• Bring your attention to your breathing without making adjustments. Become aware of the rise and fall of your chest, abdomen or perhaps even your shoulders with each breath. Don’t pass judgment on why you’re breathing a certain way. Just notice. 
• Slowly take a deep breath in through your nose to the count of 3, hold for a second or two, and then breathe out through your mouth to the count of 4. If this feels comfortable, stay here for a few minutes, following that pattern with your breath. To see a visual, this animation of a mindful breath is helpful.

While scheduling 15 minutes of mindful breathing a day may be ideal, it’s often not practical or comfortable when we start out. I usually experience lower anxiety and find peace after practicing this for 1 to 5 minutes.

Also, if you notice your mind starting to wander, acknowledge the thoughts without reprimanding yourself. Then gently bring your attention back to your breath.

2. Sense Your Senses

One of the easiest ways to stay in the present moment is to focus on our senses, one at a time. 

When we pay close attention to what they’re doing, we are blessed with amazing little nuances in the process. Those details and sensations make us more alert to the moment and help us slow down enough to stay in the preset.

How Do I Get in Touch with My Senses?

You don’t have to do all of these at once to become more aware of the present. Start with choosing one that comes naturally to you.

• Close your eyes and let your hearing notice your surroundings. First the sounds closest to you, then seek out sounds further away you may have missed before.
• Feel the tingle on your skin as the breeze or air brushes against it.
• On your next inhale, see what scents your nose picks up.
• Allow your eyes to see details: the threads on a blanket, the veins in a leaf, etc. 
• As you eat, slowly chew and taste the flavors of your food.

The goal here is to use our senses to pull us into the present. We aren’t judging what we experience. And we don’t have to label whatever it is we experience either. For example, if we hear a train whistle, try not to think “That’s a train whistle.” And instead, just notice the sounds it makes “toot, toot” for example. 

3. Do One Thing at a Time

For most of us, we’re taught that we must learn to multitask if we’re to succeed. 

But not everyone agrees. 

Gary Keller, author of The One Thing wrote, “Multitasking is a lie.” And has said it can lead to more stress, more distractions and even a lower IQ!

That being said, I bet you’re asking yourself this. 👇

How Do I Get Anything Done if I Only Do One Thing at a Time?

Here’s how to be mindful while still knocking out our to-do list:

• Do one thing at a time. If your task is answering emails, don’t let other tasks interrupt you. Only answer emails.
• Use your senses to fully engage with the one thing you’re doing. (For example, notice the soft warmth of the laundry as you fold it. The smell of the grass as you mow it.)
• Prioritize your to-do list with what needs to get done now. As other tasks pop up, quickly write them down on a separate list to do another time.
• Take a break from tech. Our phones and computers constantly multitask with notifications, email alerts and text messages. Turn them off or put them aside to limit distractions.

There may be situations that require us to multitask. (I may have a load of laundry running while I cook dinner, for example.) But prioritizing what needs to get done, and in what order, allows me to be more present and dedicate more of myself to my tasks. It significantly lowers my stress, increases my productivity and helps me find peace.

4. Get Outside to Find Peace

The fresh air, the endless sky, and the lively exchanges happening beyond our walls and low ceilings is freeing. And there are health benefits of outdoor activities, such as lower stress and anxiety.

What Do I Do Once I’m Outside?

Here’s how to be mindful outdoors:

• Go on a walk outside. Whether it’s hiking on a trail or strolling around your sidewalk, notice the feel of your shoes as they connect with the ground. Imagine each step is helping hold you to this moment.
• Sit on a bench or on the grass and notice the elements of nature that pass by: birds, bugs, leaves dancing in the wind. 
• Try mindful breathing or tapping into your sense of hearing what’s around you.
• Be around water. Sounds of water are often used to help us relax. Whether you take a trip to the beach, walk along a ravine in your city, or sit by a fountain, bring your attention to the sound of water.

Try to get outside everyday. Being outdoors, under the large sky, helps our troubles feel less suffocating. And I can personally attest to the water being calming. After doing a small experiment, my husband found I was less stressed on days when he ran a fountain out front of our house than on days it was turned off. 

5. Practice Gratitude

It’s a given that there’s stuff in our lives to be thankful for, right? And while that is true, it’s amazing how much I know I take for granted. 

Taking a moment to slow down and reflect on all the blessings in our life helps us keep what’s important in perspective.

How Can I Practice Gratitude?

There are more ways to practice gratitude than what I listed here, but these are the ones that work for me:

• When you’re feeling down or upset, pause, take a few deep breaths and recall something you’re thankful for. It may not make the negative feelings dissolve, but remembering the blessings in our lives can be comforting.
• Before falling asleep, think of one thing you’re thankful for.
• Start a gratitude journal.
• If you have a hard time finding something you’re thankful for, notice your breath. Not everyone gets to take another one. 

Remember that feeling gratitude doesn’t mean you can’t also feel anger, sadness or any other feeling that troubles you. Gratitude can help us cope with all the bad stuff we run into in life. It also helps us tune more deeply into all the good stuff and find peace.

6. Journal

Whether you write in a journal, type something you store in a cloud or use an app, journaling is one of my favorite ways to be mindful. You can use it for reflection, tracking, motivation or other purposes. 

Writing in a journal helps us gain clarity, manage stress and anxiety, and cope with depression.

How Do I Start Journaling? What Do I Write About?

Here are some points to take into consideration when journaling:

• Make this easy. Find what method and amount of time is most comfortable for you. For example, I have a “one-line-a-day” journal that I don’t spend more than 5 minutes on each day.
• Be consistent. If you can write every day, do. If you find a consistent time to write, do.
• Write about whatever you feel called to write about. If you want to reflect on the day, elaborate on the discoveries made in your therapy session, list what you’re thankful for, or write positive self-talk, that’s fine. You get to choose what you want to write.

As you start journaling, consider the benefits of handwriting. Many of us type faster than we write. So writing by hand forces us to slow down and gives our minds more time to reflect and decide what to write. Handwriting also may stimulate more senses for you than typing or using an app. With handwriting, you feel the pen, the paper, the pressure of writing on the paper, etc.

7. Move Your Body

Exercise is a reliable way to get in touch with our bodies. And a great way to clear our heads of crowded thoughts so we can be more present.

How Can I Be Mindful While I Exercise?

When we think of being mindful, yoga is usually the first type of exercise that comes to mind, but there are other ways to be mindful while working out.

• Maintain awareness of your breath. It doesn’t need to be your primary focus, but as you move, find the appropriate breath that matches the movements. 
• Notice your body and its surroundings. Whether you’re running on a treadmill or doing yoga on the beach, check in with your senses. Notice the sounds, sights and sensations within and around you. 
• Make clear intentions. Be mindful of the right exercise program for you. Reflect on your goals and what you need from the exercise. Do you want to get stronger? Relieve stress and anxiety? Before exercising, tell yourself what the goal is and you’re more likely to be present on your journey towards accomplishing it.

Whether you become more intentional when planning your exercise routine, or more present and connected to your body during your routine, incorporating physical activity into your day is a dependable step on the path towards being mindful.

8. Be Mindful While You Wait

Every day we wait for something. Whether it’s in line at the bank, the school drop off zone or the doctor’s waiting room.

And usually, these waiting periods frustrate us. 

We feel impatient in our fast-paced lives to get to our destination ASAP. But the brief periods in our day actually offer a chance to practice mindfulness.

How Do I Have the Patience when I’m in a Rush?

Here’s how to be mindful while you’re impatiently waiting:

• Instead of picking up your phone while you wait, allow your senses to pick up details of your surroundings. Start with the sounds closest to you, then expand to sounds further away, for example. 
• Notice your breath while you’re waiting. Focus on the air filling your lungs and then being sent out of your body. Allow yourself to simply be. 
• Don’t judge yourself for being impatient. If moments of irritability come up, acknowledge them without criticizing yourself or others. Then lovingly bring your attention back to your breath or your senses.

I find being mindful while I wait particularly useful when I’m waiting with my kids. If I can try and take a few deep breaths and relax, then I’m in a better place to help them do the same.

9. Learn to Meditate

As a beginner, don’t feel intimidated or pressured to put in hours of meditation in order to see results. A simple, 2-3 minute meditation can lower anxiety and stress and increase relaxation, to name only a few benefits of meditating.

How Can a Beginner Like Me Meditate?

Follow these simple steps for a short, beginner’s meditation:

• Find a quiet and calm place where you can sit or lay down comfortably.
• Now, close your eyes.
• Notice your natural breath as it travels in and out. But don’t make any changes to it.
• Feel parts of your body move with your breath: your chest, belly, shoulders, etc. Notice the air as it tingles against your nose on the inhale and exhale. 
• If your mind wanders, which it’s apt to do during this, guide it back to your breath. Don’t criticize your wandering mind and try not to label your thoughts as good or bad. If you worry too much about them, you’ll likely get lost in them. Instead, return to your breath.
• Stay as long as you like. And when you’re ready to come out, open your eyes.
• Before moving, consider how you feel now. Notice any changes in your body, thoughts and feelings.

If you find it challenging to do a meditation on your own, try apps like Calm or Headspace and check out their guided meditations. Once you get the hang of it, you can practice meditation before bed at night, first thing in the morning and even on the go.

10. Practice Mindfulness Anyway that Works for You

Similar to meditation, mindfulness has many benefits. Some of which include enhanced focus, lower stress and anxiety, increased self-awareness and self-compassion and improved sleep. 

How mindfulness differs from meditation however, is that it encourages an awareness of the here and now. We can practice mindfulness anywhere and at any time. Meditation is a formal, more structured way of practicing mindfulness.

How Do I Practice Mindfulness?

Here are some examples:

• Try a Hand-over-Heart mindfulness practice. Put 1 or both hands over your heart. Close your eyes. Take a few deep breaths and notice the warmth and gentle pressure of your hands on your chest. Imagine it’s a comforting hug around your heart, soothing and calming.
• As you walk to your car in the morning, breathe in the fresh air, notice any scents you smell and sensations you feel in your feet as your shoes crunch over the ground.
• Try a simple body scan. You can try this before bed or in the morning after you wake up.

The important thing to remember when practicing mindfulness is to start simple. Find an area of your life that invites mindfulness. Where do you feel the most inspired? The most connected? Start practicing mindfulness there.

11. Establish a Morning (and/or Bedtime) Routine

A planned morning and bedtime routine allows you to start and end your day with intention. It also invites an opportunity to designate a time to be mindful if you choose to incorporate it into your routine.

Grant yourself time (even if it’s only 2-5 minutes) to become aware of your senses and tune into your intentions, thoughts and emotions. 

How Can I Add Time to My Routines to Be Mindful?

Here are some suggestions for how to be mindful with your morning and bedtime routine:

• Write in your journal.
• Walk outside.
• Say a prayer and/or meditate.
• Don’t check your email, social media or the news before you’ve spent time being mindful. 
• If you’re tight on time and can’t set aside 5 minutes for the above options, be more mindful for a few minutes during one of your existing morning or evening rituals, like your shower, your cup of coffee, brushing your teeth, etc. For example, while in the shower, notice the warmth of the water against your skin. If any thoughts come to mind about what you need to get done today, gently and lovingly acknowledge them and pull your focus back to the present.

We’re all busy. Our mornings and evenings may be jam-packed already. You don’t have to add a chunk of time onto those long routines. Find what works for you. Squeezing 2-3 minutes into your routine, or being more mindful as you practice your current tasks will bring you peace.

12. Forgive Yourself (And then Do it Again)

We are our worst critics more often than not unfortunately. We are human and bound to make mistakes. As you become more mindful in your life, cut yourself some slack. We all have to start somewhere. 

Self-forgiveness and compassion are possible through mindfulness. And research on self-forgiveness has shown health benefits such as an increase of psychological well-being.

What Does Self-Forgiveness Look Like?

Be mindful of your feelings when you make a mistake and consider this:

• If you didn’t have time to meditate or do a mindfulness practice today, forgive yourself.
• If you forget to check in with your senses, forgive yourself.
• If you weren’t mindful of your breath today, forgive yourself.
• If you became consumed with your tasks for the day and forgot to be present, forgive yourself. 
• If your mind fixates on all you didn’t do, lovingly remind yourself of all that you did do.

If, at the end of the day, you still feel guilty for something you did or didn’t do, journaling helps. Write down your feelings and intentions for how you plan to correct the situation the next day. With the honorable intent in place, and a plan for how to “fix it,” forgiving myself comes easier.

How Will You Be Mindful Today?

Imagine feeling a little less stressed. Less anxious. 

Imagine feeling more present and living in the moment.

Imagine being purposeful in your day. 

Being mindful is one of the most useful tools to accomplish those. 

Is it easy? It takes some practice. 

But if a mother with 3 young children, PTSD, anxiety and depression after suffering from two miscarriages could find peace after being more mindful and practicing mindfulness, I bet you can too. 

Mindfulness changed my life. And it all started with the small act of being mindful.

So what do you think? Which one of these will you try first? I’d love to hear about it! Share it with me in the comments below. 

Until next time. Be mindful, even when your mind’s full,
~Chelsea