How to Create a Mindfulness Practice That Actually Works for You
Let’s be honest—when most people hear the word "mindfulness," they picture someone sitting cross-legged in complete silence, eyes closed, looking perfectly zen.
And for a lot of us? That’s just not realistic.
Maybe you’ve tried mindfulness before, but your brain wouldn’t stop buzzing with random thoughts like, Did I send that email? What’s for dinner? Wait… do penguins have knees? (They do, by the way.)
The good news? Mindfulness doesn’t have to mean long meditation sessions or sitting in stillness. It’s simply about bringing your attention to the present moment—without judgment.
And the best mindfulness practice? The one that actually works for you.
Let’s break down simple, research-backed ways to integrate mindfulness into your daily life—no lotus position required.
Overwhelmed? Start with Just 30 Seconds
One of the biggest mistakes people make? Thinking mindfulness has to be all or nothing.
You don’t need 30 minutes of meditation to see benefits. In fact, research shows that even brief moments of mindfulness can reduce stress, improve focus, and change the brain. Studies suggest it can increase gray matter in areas linked to emotional regulation and decrease activity in the amygdala, the brain’s stress response center.
Try This:
Take three deep breaths before starting a new task.
Set a 30-second pause between activities to reset your mind.
Before eating, take one mindful bite—paying attention to the taste, texture, and aroma.
Even these micro-moments can rewire your brain for more calm and presence.
Is Your Mind Racing? Try Naming Your Thoughts Instead
Our brains love to spiral into past regrets ("I shouldn’t have said that") or future worries ("What if this doesn’t work out?"). But instead of getting stuck in overthinking, try labeling your thoughts.
When a thought pops up, say to yourself:
“Ah, that’s my perfectionist voice again.”
“There’s my anxious brain trying to plan everything.”
“That’s just a passing worry—it’s not a fact.”
Why It Works: Research shows that naming our thoughts helps us detach from them, making them feel less overwhelming. You don’t have to stop thinking—you just don’t have to believe everything your mind says.
Use Your Senses to Instantly Feel More Grounded
Your senses are powerful tools for mindfulness. When your mind starts racing, use this 5-4-3-2-1 grounding exercise to shift your focus from thinking to experiencing.
Try This:
5 things you see (a book, the sky, your hands)
4 things you feel (your feet on the floor, your clothing, the weight of your body)
3 things you hear (birds, a fan, distant chatter)
2 things you smell (coffee, fresh air)
1 thing you taste (a sip of water, gum)
This technique is especially helpful if you feel overwhelmed or anxious. It’s like an instant reset button for your nervous system.
No Extra Time? Turn Daily Routines into Mindfulness Moments
You don’t need more time for mindfulness—you just need to bring awareness to what you’re already doing.
Try This:
Shower Meditation – Feel the warmth of the water, the scent of the soap, the sensation of steam on your skin.
Mindful Walking – Notice your feet hitting the ground, the rhythm of your steps, the sounds around you.
Tea or Coffee Ritual – Instead of mindlessly sipping, pause and fully experience the aroma, taste, and warmth of your drink.
Mindfulness isn’t about adding more to your plate. It’s about being present for what’s already there.
Make It Fun (Because If It Feels Like a Chore, You Won’t Stick With It)
Mindfulness doesn’t have to be serious. In fact, playful mindfulness can be even more effective because it keeps you engaged.
Try This:
Music Mindfulness – Listen to a song and focus only on the sounds—notice the instruments, the lyrics, the melody.
Mindful Reading – Instead of skimming, fully absorb the words and imagine the story unfolding in your mind.
Creative Mindfulness – Doodle, paint, or journal without any pressure to be “good” at it—just let your mind flow.
The goal? Make mindfulness feel natural and enjoyable so you actually want to keep practicing.
Real Talk: Mindfulness That Actually Works for YOU
A while back, I worked with a client who swore they could never do mindfulness because they hated sitting still. Instead, we built mindfulness into their daily walks—and it became their favorite way to reset.
That’s the thing: Mindfulness isn’t about being perfect—it’s about being present.
So, if traditional meditation doesn’t work for you? No problem. Your mindfulness practice can be as simple as taking a deep breath, savoring your coffee, or noticing the world around you.
Because the best mindfulness practice? The one you’ll actually stick with.
Be well & take care,
~ Ryan Lewis, LMHC, Founder & CEO
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