Very Mindful
"The days I feel I don’t have time for meditation are the days I need it the most."
Ellen Forney
Finding Calm in Everyday Moments
We often feel in order to be productive we need to be “doing something”. Life often feels like a non-stop race, leaving little room for peace or self-reflection. What if moments of calm and clarity were hiding in plain sight, tucked into the ordinary flow of your day? Incidental mindfulness is the concept that we can find opportunities for focus and tranquillity in the often-overlooked moments in our day, that we could find some inner peace amidst the mundane, turning overlooked pauses into our benefit.
Incidental Mindfulness?
Incidental mindfulness is the practice of bringing mindfulness into daily activities by being present in moments we often dismiss—like waiting for an appointment, standing in line, or brushing your teeth. These brief pauses can become powerful opportunities to reconnect with yourself and your surroundings. The beauty of incidental mindfulness lies in its simplicity. It allows you to infuse calmness into your routine without adding another item to your to-do list.
Practicing Mindfulness in Moments
Increase Body Awareness
Begin by tuning into your body’s physical sensations:
Notice the feel of your feet in your shoes.
Wiggle your toes and bring your attention slowly through each part of your body.
Observe tension, warmth, or coolness without judgement.
Anchor Yourself
Choose a focus point to ground yourself:
Breath: Feel the air moving into your body.
Sound: Listen closely to the sounds around you.
Body: Pay attention to sensations like your hands resting on your lap or your back against a chair.
Observe Your Surroundings
Engage fully with the world around you:
Notice the colour of the sky or the texture of a nearby surface.
Take in scents, sounds, or other details that often go unnoticed.
Breathe Mindfully
Controlled breathing can immediately shift your mindset:
Inhale for a count of four.
Hold your breath for a count of four.
Exhale for a count of six.
This breathing technique engages the parasympathetic nervous system, helping to calm your body and mind.
Everyday Examples of Incidental Mindfulness
At a Traffic Light: Instead of risking your licence and looking at your phone, notice the number plate in front of you, the colour of the cars or feel the steering wheel beneath your hands.
In a Waiting Room: Notice the textures, colours, or sounds around you, or progressively relax your muscles.
Before a Meeting: Close your eyes, take a few deep breaths, and set your intentions for the conversation ahead.
Waking up: Noticing the feeling of your body waking, the softness of your bed, or the first sounds of the day.
Before a workout: Feel the stretch of your muscles or the beat of your pulse.
These simple moments can anchor you in the present and reduce everyday stress.
Practical Tips for Success
Start Small: Aim for one or two mindful moments each day.
Use Reminders: Set alarms or use visual cues, like sticky notes, to prompt mindfulness.
Be Gentle with Yourself: Don’t worry if your mind wanders—returning to the present is what matters.
Celebrate Progress: Recognise and appreciate your growing consistency.
Why do Incidental Mindfulness?
Research has highlighted the benefits of even brief mindfulness practices:
Emotional Regulation: Helps reduce stress and improves emotional resilience.
Improved Attention: Boosts focus, even during monotonous tasks.
Enhanced Patience: Encourages calmness and tolerance in challenging situations.
Incorporating mindfulness into your daily routine can profoundly improve your mental wellbeing.
Turn Waiting Into Calm
Whether it’s waiting for your coffee to brew or being on hold on the phone, incidental mindfulness transforms idle, or frustrating moments into opportunities for peace and presence. By starting small and being consistent, you could find these mindful pauses calm your life in unexpected ways.
Every moment holds the potential for mindfulness. What are the moments of mindfulness you let pass? To learn more strategies for incidental mindfulness or other techniques book a session.
