As a self-proclaimed wellness enthusiast, I am forever curious about other people’s wellness practices. Honestly: My Instagram Feed deliver. I’m not shy about saving countless health tips, whether for market research or for personal growth. For months, this manifested itself as an expectation to meditate (trust me, I tried!). But if I’ve learned anything since the birth of our second child, it’s that the perfect meditation routine is just as out of reach as a full night’s sleep. Instead, you’ll find me embracing a gentler path to mindfulness—one that fits my daily balancing act. Scroll to learn how to be more mindful and flexible.
Spoiler alert: Mindfulness doesn’t require 30 minutes of silent meditation or a complete lifestyle change. It’s about finding moments of presence in the life you’re already living—whether you’re a busy mom, a career-driven professional, or a late-night student.
Featured image from Our Interview with Sabeena Ladha By Suruchi Avasthi
Edie Horstman
Edie is the founder of nutritional coaching company Wellness with Edie. Drawing on her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
Rethink your approach to health
If your reality is more chaos than peace, more sippy cups than singing bowls, you’re in good company. As a mother of two, I have always felt guilty for not being able to commit to a daily meditation practice. But the reality is, it feels like trying to force a square peg into a round hole. Instead, the goal is to discover what is practical for you—in this particular season of life—even if it looks nothing like the carefully curated meditation routines you see on social media. and Noyou will not fail if you fail to maintain a traditional meditation habit.
Treat mindfulness as a way of life
From a bird’s-eye view, health is a lot like the Mediterranean diet—it’s more of a lifestyle than a specific regimen. Just as the Mediterranean diet focuses on integrating healthy, balanced eating habits into daily life, health is best achieved in the same way: knitted into general eating habits theme Incorporate it into your daily routine rather than a rigid set of practices. When in doubt, embrace fluidity. Every day will look different (how you feel, how your situation is, the length of your to-do list, etc.). A night of deep tissue massage is another night of mocktail time with good friends. Our health needs are constantly changing.
Understanding mindfulness in a busy life
Before we dive into practical tips, it’s worth understanding what it means to be more focused. Mindfulness is simply the practice of living in the present moment and paying full attention to what we are doing at the moment. eat! Exercise! Do breathing exercises! It is about paying attention to our thoughts, feelings, body sensations and surroundings without judgment. The beauty of mindfulness is that it can be practiced anywhere and at any time. You don’t have to light up your Palo Santo lamp, unfold your yoga mat, or turn on your noise-canceling headphones click to enter.
Mindfulness is not just another task on your to-do list, it is a way of approaching life with greater presence, compassion, and ease.
Embrace the micro-moments of mindfulness
One of the most effective ways to become more mindful is to embrace the micro-moments throughout your day. These are brief examples where you consciously focus your attention on the present moment. Here are some ways I incorporate these into my daily life:
- Mindful breathing in the car: On the way to kindergarten with my 4.5-year-old, we practice mindful breathing together. This is a simple exercise that helps us transition from one part of the day (the morning chaos!) to another.
- Body scan in the shower: I use my shower time to do a quick body scan, paying attention to how each part of my body feels. This practice allows me to practice body kindness and keep my physical health in check.
- Eat mindfully with your family: At dinner, we try our best to practice mindful eating. We take a moment to appreciate food, noting its color, taste, and texture. This encourages us to be present, grateful, and aware of our hunger signals!
- Gratitude pause before bed: Before bed, take a minute to reflect on three things you are grateful for that day. This practice (albeit a cliché) can shift your focus to the positive and promote a calm mind.
- Listen carefully when talking: Practice giving your full attention when talking to family, friends, or coworkers. This is easier said than done! Notice the urge to interrupt or let your mind wander, and then gently bring your attention back to truly listening to the other person.
- Nature appreciation moments: Take short breaks throughout the day to look out the window or step outside. Observe the sky, trees, or any natural elements around you to connect yourself to the world beyond your current task.
Using technology to promote mindfulness
Today, technology is both: and a distraction and Tools of mindfulness. I’ve found that using the right apps can be a huge support in becoming more mindful. I’m obsessed with Superman right now. This app provides quick, guided mindfulness exercises (they call them activations) that I can easily fit into my day. Whether I’m breastfeeding, unloading something from the dishwasher, or taking a walk around the block, inspirational audio has something for you.
Incorporate mindfulness into daily activities
Ultimately, being more mindful doesn’t require adding new activities to your day. It’s about approaching existing activities with a heightened awareness. Here are some ways:
Cook with care
Turn cooking or meal preparation into a meditative practice. When you’re chopping vegetables or stirring a pot of pasta, focus entirely on the task at hand. Pay attention to the colors and textures of your ingredients, the sounds of cooking, and the aromas that fill the kitchen. This makes the process more engaging and Infuse your food with care and attention.
Commute mindfully
Whether you’re driving or taking public transportation, use this time to practice mindfulness. Pay attention to the feel of your body in your seat, the sounds around you, or the rhythm of your breathing. Do this before turning on a podcast, music, or making a phone call.
hard working
Take short breaks during your workday to practice mindfulness. Set an intention at the beginning of each task and pause briefly between tasks to refocus. Time batching is a great tool!
Mindful parenting
If possible, interact fully with your child during play. Notice their pure imagination, creativity and joy. These moments of connection are great opportunities for mindfulness.
Overcoming the Pressure of Perfect Mindfulness
Mindfulness is a practice, not a destination. Don’t pursue an idealized version of mindfulness, but enjoy the journey. It shouldn’t be perfect. It’s not about how long you can sit still or how empty your mind is. It’s about constantly coming back to the present moment, even if it’s just for a few seconds at a time. By focusing on the process (rather than the outcome), you can develop a more authentic mindfulness practice that increases your resilience.
How to create a sustainable mindfulness practice?
Your meditation routine should fit into your life, not the other way around.
- Start small: Start with just one or two mindful moments each day and gradually increase it as it becomes more natural.
- Workaround: Your mindfulness practice should adapt to changing circumstances. What works this week may not work next week, and that’s okay.
- Find your anchor: Identify specific daily activities that serve as reminders to be mindful. This might be turning on the coffee machine, turning on the computer, or walking outside.
- Share your experience: Talk to your family, friends, or coworkers about your efforts to be more mindful. They may offer support or even join you in your practice!
Step aside, unrealistic standards
Remember, the goal of mindfulness is not to achieve a sustained state of zen or to completely eliminate stress from your life. It’s about developing a more understanding and accepting relationship with your daily activities and responsibilities. By incorporating these practical tips into your daily life, you can be more mindful…without feeling like you’re trying to meet unrealistic standards.
