Be Here Now: Simple Mindfulness
Thirty-two easy ways to be here now, with simple mindfulness anyone can do in a busy day.
Now is the only place life happens. Come back to it often.
40 tips that really help
These ideas come from Chatter (Ethan Kross), Don’t Believe Everything You Think (Joseph Nguyen), The Untethered Soul (Michael Singer), and everyday practice. Pick one tip and try it today.
Now is the only place life happens
Overthinking lives in the past and future. Mindfulness brings attention back to what is happening now, without judgement. Programmes such as Mindfulness-Based Stress Reduction, developed by Jon Kabat-Zinn, have been studied widely and show benefits for stress and rumination for many people.
Spend one minute noticing only what you see, hear and feel right now.
Start with the breath
Feel it at the nose or belly.
Follow five breaths.
Notice the body
Scan from head to toe.
Scan.
Notice sounds
Let them come.
Listen.
Notice sight
Look at one object closely.
Observe.
Notice touch
Feel your feet, hands.
Feel.
Notice taste
Eat one raisin slowly.
Savour.
Notice smell
Tea, soap, air.
Inhale.
Notice thoughts
Label “thinking”.
Watch.
Notice feelings
Name them.
Say “sadness”.
Return gently
When your mind wanders, return.
Repeat.
Be kind
No judgement.
Smile.
Practise daily
Five minutes.
Set a time.
Practise informally
Brush teeth mindfully.
Do it.
Practise while walking
Feel each step.
Walk slowly.
Practise while eating
Put down your fork between bites.
Slow down.
Practise while listening
Give full attention.
Try.
Practise while washing dishes
Feel the water.
Try.
Practise while waiting
Breathe.
Use queues.
Practise while showering
Feel water.
Be present.
Scene: morning
Three breaths before getting up.
Try.
Scene: commute
Notice surroundings.
Look.
Scene: work
One task at a time.
Single-task.
Scene: lunch
Eat without screens.
Savour.
Scene: evening
Notice your home.
Pause.
Scene: bedtime
Body scan.
Scan.
Scene: with family
Be fully there.
Put the phone away.
Scene: in conflict
Pause and feel your feet.
Breathe.
Scene: in pain
Observe sensations gently.
Breathe.
Scene: in joy
Savour it.
Notice.
Use apps or classes
Guided practice helps.
Try one.
Use a bell
Set a mindful reminder.
Choose a sound.
Use a cue
Every time you open a door, breathe.
Pick one.
Expect wandering
It’s normal.
Return.
Expect discomfort
Sometimes feelings rise.
Be gentle.
Check suitability
If you have trauma, seek guidance first.
Talk to a professional.
Be patient
Benefits build over weeks.
Keep going.
Seek help
For persistent anxiety, see a professional.
Reach out.
Celebrate
Each return to now is practice.
Smile.
Close with presence
Say, “Here. Now. Enough.”
Write it.
Easy things to say
When you are stuck, pick one of these. They work in many everyday situations.
“I am here, in this moment.”
“I will take three slow breaths.”
“I can feel my feet on the floor.”
“I can hear the sounds around me.”
“Thank you for this moment.”
“I feel present and calm.”
Your first week
One small action a day. Each day is only a little bigger than the last.
Pause
Breathe
Feel your feet
Notice what you see
Notice what you hear
Do one thing at a time
Return again
Further reading
- Chatter (Ethan Kross)
- Don’t Believe Everything You Think (Joseph Nguyen)
- The Untethered Soul (Michael Singer)
The tips above are written in our own words and are general guidance. The books are suggestions for further reading.
