Mindfulness can happen in a myriad of ways. It’s about presence, being in the moment and bridging the connection between your body and your mind. Mindfulness instructor Matthew Harkins defines mindfulness as an “awareness of the present feelings in the body and mind without judgment.” For him, it’s about “sensing the physical sensations, thoughts, and emotions without needing to act upon impulse.”

Harkins shared some tips for everyday ways to develop these practices.

1. Brush your teeth

Slowly and gently feel the bristles on your teeth and gums. Enjoy the cleansing sensation as you prepare for your day.

2. Commute to work

Feeling rushed and overwhelmed? Feel your hands on the steering wheel, the vibration of the engine, your body resting in the seat.

3. Wash your hands

Feel the temperature of the water on your hands as you slowly rinse. Enjoy the privilege of having temperature-controlled water at your fingertips (literally & figuratively).

4. Eat

Before devouring your tacos or salad, take a moment. A moment to smell the aromas and admire the colors on your plate. Many hands have helped that food get to your plate.

5. Breathe

Something you have with you at every moment. Take a few moments to feel the air enter and leave your body. It will do wonders for you

A note on mindfulness: On the outside, doing one thing at a time may seem inefficient. When in reality, it allows for deeper focus and high-quality work for each subsequent task. In our easily distractible world, it’s easy for us to bounce between many tasks at once. By practicing mindfulness, we allow ourselves to drop into the now. After all, that is where everything happens.

Matthew Harkins found mindfulness as a way to heal physical and mental injuries/illnesses. His private practice, Mindful Mortals, inspires those looking to step back into the driver’s seats of their lives through foundational movement patterns, strength building, and stress management.