MINDFUL MOMENTS

Life moves fast. LIKE REALLY FAST. Between work, family responsibilities, deadlines, and a phone that never stops buzzing, it can feel like there’s never a moment to just breathe. But here's the truth: mindfulness doesn’t require hours of meditation or a perfect morning routine. You can create mindful moments right in the middle of your busy life.

One of the principles that I share in my book, is that Self Care is Mindful. What does that mean? Being present in a nutshell.

In this post, I want to help you explore how to slow down internally, even when life around you is anything but slow. Mindfulness is about presence—about anchoring yourself in the now and giving your mind a break from constantly racing ahead. And the best part? Anyone can do it, even with a full schedule.

What Is Mindfulness (Really)?

Mindfulness is simply paying attention to the present moment on purpose, without judgment. It’s choosing to be where your feet are instead of mentally scrolling through a to-do list or reliving yesterday’s stress.

It’s not about emptying your mind or sitting cross-legged on a mountain (unless that’s your thing). It’s about tuning in—to your breath, your body, your surroundings, and your thoughts—and observing them with gentle awareness.

5 Practical Ways to be Mindful

1. Mindful Mornings (Before the Rush Begins)

I get it, you have to make lunches, get the kids up, make breakfast, clean the kitchen, etc... Does that sound familiar? Trust be, I understand more than you know, but before you check your phone or dive into your many tasks, take two minutes to sit quietly, close your eyes, and breathe deeply. Take this moment just for YOU. Nobody else. Just you. Set an intention for the day like, “Today, I choose peace,” or “I will move through the day with ease,” or "I will not let outside forces dictate my mood." This small ritual really helps ground you before the all the crazyness and busyness kicks in. Now, you may have to remind yourself throughout the day, but if you are intentional, it will make a big difference.

2. Breathe Between Tasks

Waiting in line? Switching between meetings? Pause and take 3 deep, intentional breaths. Feel the air enter and leave your body. These tiny moments of breathing can act like a reset button, helping to reduce stress and bring you back to center. Listen, I understand how you might think that something so small can't possibly help you stay grounded, but give it a try. Sometimes, a few moments is all you need.

3. Eat Without Distractions

Put your phone down during meals. Notice the flavors, textures, and colors of your food. Eating mindfully supports digestion and helps you reconnect with your body’s natural hunger and fullness cues. There is an Italian phrase that I won't ever forget and I saw it on Eat, Pray, Love the movie with Julia Roberts and Javier Bardem and a host of other great actors and actresses including Viola Davis. The phrase was "il dolce far niente," or "The sweetness of doing nothing." The phrase "il dolce far niente" is not just about being lazy; it's about intentionally choosing to slow down, savor the present moment, and appreciate the simple pleasures of life without any pressure to be productive or achieve a specific goal. It's about finding beauty in the unexpected and letting go of the constant need to be busy. This applies to eating as well. When I did a little traveling in Europe, I did notice the differences between how Americans eat and how Italians and the French eat. In America, we don't savor the sweetness of doing nothing. We eat while we're working, we eat while cooking, while standing up, while watching TV. We don't savor our food. We don't slow down. We are so constantly busy that we don't take time to just do nothing. We really have to start shifting this perspective. Next time you are tempted to eat while you are watching tv or working, if you can, take a moment to slow down and savor the flavors. Take in the scenery, the flavors, the feelings and take the time to do "niente."

4. Mindful Movement

Turn your walk, workout, or stretch session into a moving meditation. Pay attention to the sensation of your feet on the ground, your muscles working, and your breath. Let it be less about performance and more about presence. The concept of "il dolce far niente" can apply to any area of your life you let it. Take in your surroundings, notice your scenery when you're out for a walk. Be grateful as you stretch your body to get ready for the day. Gratitude and mindfulness are both practices that never go out of style. When you take the time to notice the world around you, the more you will notice.

5. Bedtime Body Scan

Before falling asleep, mentally scan your body from head to toe. Notice where you're holding tension and breathe into those areas. It’s a simple practice that can help you release the day and transition into deeper rest. As a part of my nighttime routine, I take a shower, moisturize, spritz on a little somethin' somethin', write in my journal and practice gratitude, pray, body scan and deeply breathe before I go to bed. It does wonders for me and I sleep like a rock, not a baby, because they wake up every two hours. Nobody has time for that!!!

Closing Thoughts

You don’t have to escape your life to find peace. Mindful moments are already available to you—in the shower, while washing dishes, during your commute. You just have to pause and notice.

The more you practice mindfulness, the easier it becomes to stay calm and connected, even when life gets chaotic. Start small, be consistent, and trust that those tiny moments of awareness will ripple out into every part of your life.

Affirmation for Today:
"I create calm within. I have the power to pause, breathe, and return to the present."

Journal Prompt:
"Where in my day do I feel most disconnected from myself? How can I create space for mindful pauses in those moments?"

Let me know how you bring mindfulness into your day. And if this post supported you in any way, share it with someone who could use a little more calm in their life. You deserve peace—even in the midst of the busy.