Mindfulness in 5 Steps
Mindfulness is:
Paying attention to the present moment - our emotions, our thoughts and our sensory experience
On purpose - with intentional focus
Nonjudgmentally - we allow any thoughts and emotions to arise in the present moment; we also recognize them as temporary mental states
For those new to practicing mindfulness in daily life, I hope this serves as a helpful guide for returning to the present moment and embracing whatever you find when you get there.
Think of mindfulness like strength training for your mind; just like building a muscle, it requires time, consistency, and practice, and the benefits are well worth it. If you find it challenging or you notice your mind constantly wandering, don’t be discouraged—that’s completely normal. In fact, recognizing distraction is a sign that you’re on the right path. With patience and persistence, you’ll cultivate greater presence, focus, and a deeper sense of calm in your everyday life.
Step 1: Notice
Imagine you’re overwhelmed by a looming project deadline, and your inbox is overflowing with urgent requests. Your mind starts racing with worst-case scenarios, What if I don’t finish on time? What if my work isn’t good enough? In this moment, pause and bring your awareness to your surroundings. Notice what’s happening inside your body: Is your jaw clenched? Shoulders tense? Breath shallow? Thoughts spiraling? Instead of resisting these sensations, simply notice and observe them with curiosity. If your mind drifts into panic mode, acknowledge it. By doing this, you create space to respond calmly rather than react anxiously. If you find yourself judging your mind or surroundings, notice that too! Congratulate yourself for noticing—you’ve broken the cycle and returned to the present moment.
Step 2: Name
If it’s helpful, name the feeling or sensation as it arises: “I am feeling anxious, overwhelmed, frustrated, pressured, scattered, etc.” Acknowledge the emotion without judgment or trying to push it away. If you can’t pinpoint an exact word, that’s okay too.
Naming the emotion helps process it instead of allowing it to build up. This simple act signals to your brain that the emotion is valid and manageable. Try writing down your emotions throughout the workday in a small notebook. When you look back at the list a week later (even a day later), you’ll see how emotions shift and pass, reinforcing that no feeling is permanent. Sometimes, Noticing and Naming are enough to bring you into presence and move toward Releasing (Step 5).
Step 3: Feel + Accept
Allow yourself to fully experience the emotion without trying to change or suppress it. If your heart is racing or your shoulders feel tense, simply observe these sensations. “Acceptance” does not mean resigning to stress or feeling powerless. Instead, it means acknowledging emotions as temporary experiences rather than defining traits.
Instead of saying, “I am an anxious person,” you can reframe it as, “I am experiencing anxiety right now.” This shift helps prevent emotions from becoming part of your identity.
Be mindful of secondary emotions, those that arise in response to the primary feeling. Have you ever felt frustrated about feeling overwhelmed? Or ashamed for feeling stressed? Stick with the first emotion instead of spiraling into others. This reduces mental layering that intensifies distress.
Step 4: Breathe
When stress builds up, breathing is often the first thing we lose control of. Shallow, rapid breaths fuel anxiety, while intentional breathing restores calm.
Try diaphragmatic breathing:
Place one hand on your belly and one on your chest.
Inhale deeply through your nose, allowing your belly to expand like a balloon.
Exhale slowly through your mouth, feeling your belly deflate.
Keep your chest as still as possible—let your breath come from deep in your diaphragm.
This type of breathing lowers blood pressure, slows your heart rate, reduces cortisol (stress hormone), and can improve concentration.
Step 5: Release
Releasing often happens naturally when we accept our emotions rather than resist them. A stressful thought or feeling may fade once we acknowledge it fully.
However, some emotions linger longer. That’s okay—there’s no set timeline for releasing stress. The key is to redirect your attention to the present moment. Ask yourself: What’s the next best step I can take right now? Whether it’s writing one email, organizing your priorities, or taking a mindful pause, focusing on one small action can help ease the overwhelm.
Importantly, skipping Step 3 (Feeling and Accepting) makes releasing much harder. When we try to move on before processing an emotion, it often resurfaces in unexpected ways—like tension, irritability, or procrastination.