I’ve found that “living in the moment” is the best way I can describe it. Instead of thinking about what’s next, like upcoming appointments or responsibilities just watch, look, and listen to your surroundings. You can be sitting, standing, or anything in between. Your body position or location do not matter.

Even while in a room alone, try to think about the things around you. What do you see? What do you hear? What is that smell? If you’re eating something, how does it taste. Do you feel the breeze as it flows across your body? The more you can identify and the more detailed you can be in answering these questions the easier mindfulness becomes. I find it helpful to think about the things I’m experiencing individually. Trying to take it all in at once is sometimes overwhelming and causes me to lose mindfulness.

There will be intrusive thoughts and your mind will wander. This is normal and when you notice it happening go back to thinking about your surroundings.

To me the most important part of mindfulness is recognizing your existence in your environment. So take everything you are experiencing and think deeply about how you are a part of it all. For example, the sounds would not be the same without you. Some sound waves are absorbed and some bounce off your body and back into your environment. You’re an integral part of the world around you. It wouldn’t sound the same without the sound waves bouncing off you and back into the environment. Try to understand your impact on your surroundings. Appreciate the opportunity to experience these things. Cherish the understanding of yourself and your environment that you begin to develop while practicing mindfulness.

Now take another look, listen, and smell. Then try to identify more and think deeply about those things and how your presence is part of it all.