Author: Eylin Perez

One of the most common questions I get about mindfulness is: How do I make time for it? But here’s the thing—mindfulness isn’t just another task to check off your to-do list. It’s not something separate from your daily life. Instead, it’s a way of living, a mindset that allows you to be fully present in everything you do.

You don’t need to carve out an extra hour in your schedule to practice mindfulness. You can integrate it into the simplest moments of your day—whether you’re cooking, eating, talking on the phone, or even doing laundry. Too often, we rush from one task to the next, constantly thinking ahead or dwelling on the past. And then, years go by, and we look back, wondering—Have I truly been living, or just surviving?

If you’re new to mindfulness, here are three simple but powerful practices to help you get started:

1. Breathwork: Your Anchor to the Present

Your breath is always with you—it’s a built-in tool to bring yourself back to the present moment. You don’t need any special equipment or apps; just start by noticing your breath. Take a few slow, deep inhales and exhales. Feel the air filling your lungs, then leaving your body. The more you return to your breath throughout the day, the more grounded and mindful you’ll become.

2. Body Scanning: A Check-In with Yourself

A body scan is a great way to cultivate awareness and self-compassion. Simply close your eyes and mentally scan your body from head to toe, noticing any sensations, tension, or areas that need attention. You can find guided body scans on platforms like Spotify, YouTube, or meditation apps. This practice helps you check in with yourself and ask, How am I really feeling today? Some days will feel great, others won’t—and that’s okay. Mindfulness isn’t about forcing positivity; it’s about accepting yourself as you are.

3. Grounding Through the Senses

If you struggle with anxiety or feel overwhelmed, grounding through your senses can be a powerful tool. The idea is simple: bring your focus to what you can see, hear, touch, taste, and smell. For example, if you're washing dishes, notice the warmth of the water on your hands, the sound of the running faucet, the scent of the soap. By engaging your senses, you root yourself in the present moment instead of getting lost in worries about the past or future.

Bringing Mindfulness into Your Daily Life

A great way to make mindfulness a habit is to choose one daily activity that you usually do on autopilot—like brushing your teeth, drinking your morning coffee, or commuting to work—and turn it into a mindful moment. The next time you do that activity, slow down and notice how you feel. What sensations are present? What do you hear, see, or smell?

Mindfulness doesn’t have to be a big intervention. It’s about shifting your mindset so that you’re more present in your everyday life. Whether you’re stuck in traffic or folding laundry, every moment is an opportunity to come back to yourself.

Are you ready to embrace mindfulness as a lifestyle? Start small, stay present, and watch how it transforms the way you experience life. Eylin’s 5-Day Breathwork challenge is a great way to get started.