6 simple mindfulness techniques that keep me grounded in everyday chaos

Recently someone told me something I did not expect: You are never nervous. The words caught me so off guard that if it had been a scene in a film, I would have choked on my sip of coffee. I took it as a compliment, of course, but it surprised me because I had no idea that was the impression I gave. Especially since I can list every little thing that got stuck in my mind this week like a popcorn shell between my teeth. The truth is that I have been subtly practicing mindfulness for a long time and choosing what I allow to touch me, shake me or irritate me. I had noticed that I was calmer, but hearing it from someone else was the confirmation I needed to keep going with these practices, because they clearly work.

I discovered the idea of mindfulness and awareness as a concept during lockdown, when I was faced with the fact that I had no clue what to do with so much time, so I decided to start doing yoga. Since I had been extremely inactive before that, it will not surprise you that I liked the meditations before and after the exercises much more than the training itself. Even today, although I have replaced yoga with other workouts, I still practice some of the basic principles it taught me, and mindfulness has become a part of my everyday life.

What is mindfulness?

Once the online community began to ask what mindfulness actually is, countless definitions of this practice became available everywhere. In simple terms, mindfulness means conscious presence. At its core, mindfulness is the practice of being fully present in the moment and is a key technique for dealing with mental health issues such as stress, anxiety, depression and post traumatic stress disorder. It is interesting that mindfulness techniques help not only our mental health but also our physical health, since awareness can support digestion and conditions like psoriasis.

Mindfulness and awareness come with many benefits, which in my opinion were best described by mindfulness guru Melanie Santorini for British Vogue. Santorini says that after practicing mindfulness often enough, we begin to make decisions from a deeper, steadier and kinder place within ourselves. Over time this improves our mood and stabilises our emotions because we learn how to navigate our feelings more clearly. It does not happen overnight, of course, but when one day someone who has known you forever stops you and describes you as calm and never nervous, you realise you are capable of surprising yourself.

Mindfulness: exercises and daily tips

1. Meditation

I have to admit that I am not great at meditating and that I am still learning how to accept the process and make time for it. If you are interested in exercises for mindfulness, meditation is definitely the place to start. I know how hard it is to close your eyes, calm your body and quiet your mind, especially when there are so many more interesting things you could be doing in that moment. Still, I think meditation is the only way to learn how to practice awareness and feel every part of your body. Your thoughts will come rushing in, but that is completely natural. You can simply imagine the air you breathe out carrying them away.

2. Morning body scan

We all know that the worst thing we can do to our body early in the morning is grab our phone. Yet most of us still do it. It is hard to resist replying to the messages that piled up overnight right after turning off the alarm, but as you can probably guess, this habit is not very mindful. Instead of picking up my phone first, I dedicate a few moments to awareness and a full body scan. With my eyes closed, I scan my body from head to toe and notice which part might be sore, where a clothing tag is itching me or any other sensation I feel. This technique takes only a few minutes and gives the day a conscious start.

3. Sensation analysis

I do not like discomfort, so I am fascinated by people who have mastered mindfulness enough to purposely place themselves in uncomfortable situations to practice awareness. You know those gurus who dive under ice and keep their body warm by controlling their breath? I cannot do that and to be honest, I do not want to. But over time I started to micro dose this technique. For example, when it is freezing outside, I try to focus on my breathing and calm my body as it starts to shiver, and I finish my showers with cold water while paying attention to my breath. The process is not pleasant, but these are great mindfulness exercises.

4. Activities with a focus on awareness

Our days are filled with small activities that most of us barely notice because we are constantly bombarded by our thoughts or outside stimuli, usually from our phones. Cooking, walking to the office, showering, cleaning and all kinds of everyday tasks are things we try to speed through or combine with music, podcasts or even a show in the background. But once you start giving these daily activities your attention, because as Joan Didion said every day is all we have, you will notice that you feel much calmer and more grounded. Being conscious while doing everyday tasks will not only result in tastier meals and better work but will also ground and relax you.

5. Awareness while working out

A practice I learned through yoga and then carried into every type of workout I have ever done is consciously engaging my muscles. It does not matter how many sets you do or how heavy the weights are if you are not doing it with focus and proper form. For me, working out is a form of mindfulness because it is when I feel my body most clearly and give it my full attention. One extra tip that I consider essential: do not use your phone while exercising, not even during breaks.

6. Mindful skincare

My favourite and probably the easiest mindfulness technique is a conscious skincare routine. It is a process I do every morning and evening and the habit is already established, so why not use it to practice awareness. When I massage my face with a Gua Sha and apply my favourite toners, I try to be calm, present and fully focused on the moment. Since I use fragrance free products due to sensitive skin, I often light a candle or smell aromatic oils to deepen the sensory experience. This helps me stay fully aware during the routine but also take good care of my skin. For me, that is the perfect combination.