Beyond Meditation: Everyday Moments of Mindfulness

Research suggests that mindfulness practices can lead to structural changes in the brain associated with improved cognitive functions, including better attention and concentration.

Why try mindfulness? The amazing benefits.

Regular mindfulness practice can strengthen neural pathways involved in attention control, making it easier to concentrate for longer periods.

This works by training the mind to focus on the present moment without being distracted by thoughts or external stimuli. This can also lead to decreased reactivity and even enhanced cognitive functioning.

We are training our brains to be more resilient to stress and external stimuli, keeping us calmer and more regulated

“Meditating is not for me. What else can I try?”

Practicing mindfulness doesn’t always require traditional meditation. 

Each moment you spend fully present and engaged with what’s happening now or when you become aware of what you’re feeling and why, that’s a moment of mindfulness.

Here are some mindfulness techniques you can incorporate into your daily life:

Mindful Breathing:

  • Take a few moments to focus on your breath.
  • Breathe deeply and intentionally, paying attention to each inhale and exhale.
  • Feel the air entering and leaving your body. 
  • You can try 4:4:4 breathing - Breathe in for 4 seconds, hold for 4 seconds, exhale for 4 seconds and repeat

This can help you by lowering stress, activating the parasympathetic nervous system, and calming the mind through focused breath regulation

Mindful Walking: 

Take a walk and focus your attention on the sensations of walking—the feeling of your feet touching the ground, the movement of your legs, the rhythm of your breath. Engage your senses fully in the experience of walking. 

Try not to look at your phone, or better yet, don’t take it with you.

Mindful Eating:

  • Savor your meals by eating slowly and paying attention to taste, texture, and aroma.
  • Notice how each bite feels in your mouth.
  • Be present with your food, free from distractions.

It also helps with digestion!

Mindful Listening: 

This one’s really hard :) When in conversation with others, practice active listening. Focus your attention fully on the person speaking without thinking about your response or getting distracted by other thoughts.

Notice the tone of their voice, their facial expressions, and their body language.

Five Senses Exercise:

  • Engage your senses consciously.
  • Look around and notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

This simple exercise brings you into the present moment, which is one of the fundamental benefits of mindfulness, not worrying about the past or the future.


Set aside some time each day to write down your thoughts and experiences. Use this as an opportunity to reflect on your emotions and cultivate self-awareness. 

Document when you may have gotten angry or felt happy and why? 

Overall, mindfulness is important because it offers another approach to well-being and healthy aging, addressing mental, emotional, and physical aspects of health and empowers us to be more forgiving of our selves and the people around us. 

It helps to streamline our thoughts and take them from our head into a physical space.


Give one of these a go today, start some 4:4:4 breathing now. You wont regret it :)