In a hectic and stressful world, practicing mindfulness is one of the best ways to ground ourselves and tune into what’s really going on. But what does that mean? It doesn’t have to entail going to a silent retreat or living in an ashram (although it can!).

Mindfulness is something anyone – overworked professionals, busy parents, college students – can incorporate into everyday life. If you’re looking for ways to make your daily routines more meaningful, try using these simple practices.

1.     Take sensory walks.

Walking, whether it’s commuting to work or taking an evening stroll, is the perfect opportunity to practice mindfulness. To turn what could be a mindless activity into a meaningful one, pay close attention to each of your senses. Notice the air against your skin and the sensations in your body with each step. Pay attention to everything you hear and smell as you walk. See if you have a taste in your mouth, and look closely at all your surroundings. By making it a sensory experience, a simple walk can bring you fully into the present moment.

2.     Do chores with intention.

We all spend time doing mundane tasks – setting the table, brushing our teeth, chopping vegetables. Instead of letting your mind wander to work or other stresses, use these activities as mindfulness practices. Notice the coolness of the silverware in your hands or the sound of the toothbrush bristles against your teeth. Pay attention to each little movement you make and everything you see and smell. When you do chores with intention, they’ll become a way to deeply relax instead of just mindless tasks.

3.     Make waiting mindful.

Having to wait for something feels like a waste of time, and many of us end up scrolling through social media or worrying about work or other obligations while we’re waiting. Instead, see if you can make this downtime mindful. Notice your posture and your breathing, and observe with curiosity the things going on around you. If you use it this way, you’ll start to see waiting time as a little bonus in your day.

4.     Practice truly listening.

During conversations, most of us pay more attention to what we say than to what we hear. Sometimes we don’t listen at all, instead letting our mind wander to unrelated thoughts. But part of mindfulness is how we interact with others. Next time you’re in a conversation, challenge yourself to truly listen. Focus fully on what’s being said, and don’t let yourself think about what you want to say next.

5.     Schedule time to do nothing.

You might feel like you don’t have time to do nothing, but it could be as little as five minutes. Put all your distractions away, set a timer, and just sit. Or lie down, stand up, or even dance! Let yourself do whatever you want and whatever comes naturally. No matter what it is, bring your entire awareness to it, without worrying about anything else.

Mindfulness can play a huge part in reducing stress and finding more meaning in life. If you want to learn more about what mindfulness can mean for you, sign up for your free health consultation!