1. Mindful Breathing

This is the most accessible practice, which can be done almost anywhere. In moments of stress, I literally return to myself through my breath, focusing on each inhale and exhale. For instance, once before an important meeting, I noticed that I was feeling anxious—my pulse was racing, and my thoughts were scattered. I simply stopped, closed my eyes, and focused on my breathing. With each exhale, I released tension. Within a minute, I felt more confident and calm.

Try this: When you feel anxious, take a deep breath and exhale slowly, paying attention to the sensations in your body. Repeat a few times. It’s a simple yet powerful way to reconnect with the moment.

2. Mindful Walking

When my mind is swirling with thoughts and the weather is clear, I often go for a walk. A mindful walk means taking your time and noticing everything around you: sounds, smells, the color of the sky, the texture of trees. One day, after a challenging day with clients, I felt drained. Walking down an alley, I stopped and felt the wind on my face, heard the rustling leaves underfoot. Those moments erased the day’s worries and brought me back to the simple joys of life.

Try this: Take a walk without any particular goal and allow yourself to enjoy each step. Notice everything you see and feel.

3. Mindful Eating

This practice teaches us to approach food not as a necessity but as a source of pleasure. Once, when I was just starting to learn mindfulness, I realized how often I ate on autopilot—checking my phone or working at the same time. So, I tried a simple experiment: I turned everything off and focused entirely on the process of eating—savoring the taste, texture, and aroma. It seemed like a small change, but it brought unexpected results: food became more enjoyable, and I became more aware of my body’s signals of fullness.

Try this: During your meal, set down your utensils for a few seconds after each bite and fully immerse yourself in the sensations.

4. Mindful Listening

One of my favorite practices is listening to others without engaging in internal dialogue or judgment. This is especially valuable during sessions with clients. Once, a woman came to me, sharing her pain and fears. I noticed how my inner monologue quieted, and I simply became present, listening to her every word. She remarked that for the first time in a long while, she felt truly heard. This is an example of how mindful listening can create space for deep connection.

Try this: When talking to loved ones, focus entirely on their words, avoiding judgment or distractions.

5. Acceptance Meditation

Life is full of events that are difficult to control or predict. Mindfulness helps us stop fighting reality and instead accept it. I remember moments when I faced unpleasant emotions like disappointment or worry for loved ones. Instead of suppressing these feelings, I allowed them to exist, observing how they manifested in my body and thoughts. This process helped me accept my state and eventually let go.

Try this: If you’re feeling unpleasant emotions, pause for a moment and simply observe them without judgment or trying to change them.

6. Mindful Mornings

The way we start our day can set the tone for everything that follows. I try to begin my mornings with a simple practice: when I open my eyes, I take a couple of minutes to feel how I’m doing and mentally thank myself and the world for a new day. This helps me "tune" my inner world and open my heart to new experiences.

Try this: Instead of immediately reaching for your phone, spend a couple of minutes waking up mindfully, focusing on your breathing or a short gratitude meditation.

Why Does Mindfulness Work?

Mindfulness helps us see life more clearly, freeing ourselves from automatic reactions and creating space for choice. Through this practice, we can develop tolerance for ourselves and others, appreciate moments of peace, and find stability in any circumstances. After all, life is a chain of moments that we either notice or let slip away.

For anyone dealing with anxiety or fatigue, these simple practices can be incredibly beneficial. As a psychologist, I see how mindfulness not only helps my clients cope with challenges but also brings a sense of harmony and fulfillment to their lives.