Dear Readers,
I invite you to read the article below on mindfulness by Julia Merrill—it offers insights that I’m exploring myself. Mindfulness is more than simply being present; it’s a practice of noticing your thoughts, feelings, sensations, and surroundings without judgment. By doing so, you step out of autopilot and start engaging with life more intentionally.
The potential benefits are compelling: reduced stress, sharper focus, steadier emotions, greater self-awareness, and improved overall well-being. Imagine approaching challenges with calm clarity instead of automatic reactions. That’s the promise of mindfulness—a skill that anyone can learn, and one that may reshape how we experience each moment.
So why not give it a try? Even a few minutes of mindful breathing or observation each day can begin to shift the way you move through life. The journey doesn’t have to be perfect—it just has to start. Mindfulness is an invitation to live with greater presence, and the first step is simply choosing to notice this moment, right now.
Love, Marie
Simple Ways to Make Mindfulness Part of Everyday Life
by Julia Merrill (http://BefriendYourDoc – How to Work With Your Doctor)
Mindfulness isn’t a destination; it’s a set of tiny choices you repeat until your nervous system trusts them. The goal isn’t perfect practice. It’s a steadier day.
Start small so it sticks
- Pick one anchor habit: 60 seconds of slow breathing right after you brush your teeth.
- Add a cue: place a sticky note where you’ll see it (bathroom mirror, coffee maker).
- Track a tiny streak for 7 days; momentum follows evidence.
Morning reset in three minutes
- Open a window and notice what you feel on your skin.
- Name three things you can see, two you can hear, one you can smell.
- Set one intention for how you want to show up today (“curious,” “patient,” “clear”). Short, sensory moments pull you into the present—no special gear required.
Use transitions as mini-practices
Between meetings. At stoplights. Before entering your home.
- Drop your shoulders and unclench your jaw.
- Exhale longer than you inhale.
- Choose your next action on purpose.
Bring presence to everyday tasks
- Dishwashing mindfulness: feel the water, notice the temperature, follow five slow breaths.
- Commute mindfulness: radio off for the first minute; observe the sky and your posture.
- Inbox mindfulness: pause before replying; ask, “What’s the most helpful next sentence?”
Try everyday mindfulness with kids or partners
- One-minute “quiet listen” before dinner: name three sounds.
- Rose–thorn–bud: one good thing, one hard thing, one thing you’re looking forward to.
- Gratitude tag: each person thanks the next person for something specific.
Strengthen the habit with reflection
A quick reflective practice keeps mindfulness from fading into the background. Explore gratitude journaling in a way that’s realistic for busy days:
- Write one sentence about something you appreciated today—keep it tiny and specific.
- On harder days, list what you learned, not just what went well.
- Re-read a week’s worth each Sunday to reinforce a calmer narrative.
Move your body, calm your mind
Gentle movement is moving meditation.
- Try a five-minute stretch flow at lunch.
- Take a 10-minute walk without your phone once a day.
- Notice the first and last step; bookend the walk with awareness.
Make emotions workable (not “fixed”)
- Name it to tame it: “I feel anxious/angry/sad.”
- Locate it in your body: chest, throat, stomach.
- Offer a micro-kindness: hand on heart, one steady breath, one useful next step.
A pocket practice for tough moments
- Look around and count five objects of one color.
- Touch something with texture (desk, fabric) and describe it in your head.
- Take one breath “for you,” one “for them,” one “for both of us.” This interrupts spirals and reopens choice.
Mindful tech habits
- Move social apps off your home screen; set a 10-minute timer before you open them.
- Create a “do not disturb” window for the first and last 30 minutes of your day.
- When scrolling, ask: “Do I feel better or worse right now?” Then act on the answer.
Build a simple evening wind-down
- Dim lights, stretch slowly, read one page.
- Brain-dump three tasks for tomorrow so your head doesn’t rehearse them at 2 a.m.
- End with one sentence of appreciation (for yourself, someone else, or the day).
Tip: include calming scents like lavender in your evening routine.
Mindful leadership at work (yes, even on busy days)
- Begin meetings with one sentence of purpose; end with who does what by when.
- Practice a two-second pause before giving feedback; pick your tone purposely.
- Protect a 15-minute “white space” block to think without notifications.
Two-week starter plan
Week 1
- Anchor: 60-second breath after teeth brushing
- One mindful task: dishes or first sips of coffee
- One 10-minute phoneless walk
Week 2
- Add a 3-minute morning reset
- Gratitude journaling once per day, one line
- Tech boundary: 30-minute phone-free bookends
Quick FAQ
Do I need long sessions to benefit?
No. Consistent micro-practices change how your day feels. Start with one minute and build from there.
What if my mind won’t quiet down?
That’s normal. The practice is noticing and returning, not “stopping thoughts.” Each return is a rep.
How do I stick with it?
Tie practices to cues, track tiny wins, and keep it enjoyable. If you miss a day, do the one-minute version and move on.
Closing thought
Mindfulness is ordinary attention, applied on purpose. Breathe, notice, choose—again and again. Keep the practices small, place them where you’ll actually use them, and watch your days become clearer, calmer, and more spacious.