Practicing Mindfulness in Everyday Pauses

I often do a “temperature check” with my clients about their feelings toward mindfulness. The response is frequently the same: “It doesn’t work for me.” “I can’t sit still.” “I don’t have time.” “My mind is always racing.”

Hearing this, I’ve realized that many people believe mindfulness is simply inaccessible to them.

Then comes one of my favorite moments in therapy. I share—often with some enthusiasm—that mindfulness is simply paying attention to the present moment on purpose, without judgment. Notice what’s not required: there are no time minimums, no expectation of a perfectly quiet mind, and no need for a silent room or a cross-legged position. Mindfulness truly can be practiced anytime, anywhere, by anyone.

One way to begin is by connecting to your sensory experience. In this moment, what do you hear, see, feel, taste, or smell? There’s no need to evaluate whether the experience is pleasant or unpleasant—just notice it and name it.

It’s very common, during this exercise, to notice your mind wandering—sometimes referred to as “monkey mind.” This is not a failure of mindfulness. Rather, it’s an expected part of the process. When you notice your attention drifting, gently acknowledge it and kindly bring your awareness back to your senses. Mindfulness is not about achieving perfect stillness; it’s about noticing where your mind goes and repeatedly, compassionately returning to the present moment.

With this understanding, mindfulness—and even moments of inner peace—become far more attainable.

Consider using this as an invitation to practice mindfulness in the moments in between your day. While washing dishes, notice the texture of the bubbles, the scent of the soap, the sound of the water, or any tension in your body. While walking a pet, listen to the rhythm of your steps on the pavement, feel the breeze, and notice the smells in the air.

As you do this, you may begin to notice something important: when you are fully in the present moment, you cannot be in the past (where depression often lives) or in the future (where anxiety tends to reside). And remember: if your mind wanders, you’re not doing it wrong, you’re doing mindfulness.

To learn more about mindfulness and its benefits, Headspace is a helpful and accessible resource.