3 Easy Mindfulness Techniques for Busy People

I know so many people who say they would love to incorporate more mindfulness in their life, but they just don’t have the time! or they don’t know where to start. Mindfulness doesn’t have to be sitting down and meditating for long periods of time, in fact you can just add it to activities that you do everyday anyway!

Mindful Walking

This is something you can do literally whenever you are walking around. It is all about connecting to your body and staying in the present moment. Here is an example of what I like to do:

Notice your posture, feel the weight of your body pressing down toward the ground, and your heels pushing into your shoes; become aware of all the small movements that are keeping you balanced and upright. Take a few deep breaths and bring your awareness into the present moment.

Now begin to walk slightly slower than normal pace. With each step, be aware of the gentle heel-to-toe rhythm as each foot makes contact with the ground. 

Breathe naturally and fully, deeply filling your lungs with each inhalation, but being careful not to strain or struggle in any way. Allow your eyes to focus softly ahead of you.

When your attention drifts away from the sensations of walking and breathing, take notice of those thoughts, moods, or emotions without judgment and gently guide your awareness back to the present moment, back to the walking. 


Mindful Eating

Theres a few different ways that you could incorporate mindful eating into your life, one being considerably more demanding than the other, so hear me out on these few ideas. So, first of all, if you have a little bit of extra time where you can sit down and make your mindful eating an intentional practise then I totally recommend it. It can be super relaxing and a great way to check in with yourself. Personally, when I find time to do this it tends to be when I am eating alone so that I feel that I can take as much time as I like (it’s usually a breakfast time thing for me).

I will put a portion of food in my mouth, and while chewing, I put my fork down on the table so as I am not rushing to put the next mouthful in. While I am eating this portion I use this time to notice every flavour, and every texture, that I am experiencing. Can I describe what this tastes like? Do I like this food? Then once I am finished, I can take a another bite and repeat thee process. Naturally, your mind will wander during throughout this, and the exercise isn’t about trying to stop that. It’s about noticing what is coming up, and just letting it float by before taking your attention back the the mindfulness.
Now, for those of you who don’t have time to sit down and do this, there are more simple decisions you can make to just be a little bit more mindful in your eating. Here’s some examples:
- Eat slowly
- Eat when you’re hungry, and stop when you’re full (pay attention to your hunger cues basically)
- When you’re eating, just be eating. Don’t try and do a hundred things at once. Yep that’s right no social media, no emails. Just eat.


Mindful Shower

“Your daily shower is a perfect opportunity to practice mindfulness. Alone, quiet and away from the normal distractions of your life — even if only for a brief period — it can be a time to observe your habitual patterns of thinking. If you want to develop or deepen a meditation practice, the shower is an ideal place to start.” — Nancy O’Hara

I think it is safe to say that most people will have time for a shower in their daily life, and this is the perfect time to practise mindfulness, and by far my favourite time! So, you’re in the shower thinking about the water hitting your body. Visualise the water washing away the stress and anxiety from the day. Concentrate on how the water feels on your skin. Is it warm? How is the pressure? Feel all of your built up emotions just falling off your shoulders. Anger, sadness, regret, or whatever you may be struggling with. let it all go down the drain and feel the weight lift off you.

Let me know if you have tried any of these, and what you think? Or how you use mindfulness in your daily life?


Judy Maree