6 Easy Ways to Practice Mindfulness at Any Age

At its very core, practicing mindfulness is all about being intentional in your thoughts and purposeful in your actions. It’s about zeroing in on the now, not giving your mind away to distractions, observing your thoughts and sensations, and fostering a sense of awareness and inner calm. 

"It seems pretty basic, except the human brain is easily distracted, and we can lose touch with our bodily sensations, and it is easy to get caught up in emotions about events real or imagined from the past or future," says Victoria Latifses, licensed clinical psychologist and founder of Embodied Psychotherapy. 

Mindfulness benefits are astounding, too. With time, you'll experience lower stress levels, improved concentration, and more meaningful connections with the people, places, and things that surround us. And there is growing evidence of additional benefits for older adults; studies suggest that mindfulness promotes cognitive, emotional, and physical health.

The good news is that anyone of any age can learn mindfulness and incorporate the practice into their day-to-day life. Here are a few ways you can add more mindfulness to your life—no matter your age—starting right now.

Adopt a Daily Mantra 

Pick a mantra or affirmation that resonates with you. It doesn’t have to be anything grand or profound—something simple like "breathe," "one step at a time," or "I am strong and resilient."

"Mantras and affirmations support the idea of increased awareness, and they promote calmness in the body," says Kate Miskevics, LMFT, a therapist at LifeStance Health in Beverly Hills, Calif. "Focusing on one mantra throughout the day can strengthen one’s belief in self, produce more positive feelings, and lessen the impact of anxiety symptoms."

This supports the overall idea of mindfulness and trains the mind to stay present as opposed to staying stuck in the past or the future. Consider making mantra repetition part of your morning or evening routine, or create a poster or phone background featuring your chosen phrase. 

Take Mindful Walks 

Sure, we walk all day long—from our work desk to the sink, around the grocery store, or puttering around the house. Making an effort to walk mindfully is completely different. 

"Mindful walking strengthens our connection with ourselves and our life path, and grounds us in the present moment by connecting us with our body in relation to the earth," says Latifses.

Try it a few times a week, focusing on the sensations and feelings of connecting your feet to the ground, feeling the breeze, and taking in the scents around you.

Add Transitional Pauses to Your Day

When you are about to transition from one activity to another—like getting out of bed in the morning or leaving home—pause, take a breath, and silently express gratitude for what you are transitioning from. 

"Juggling demanding roles and responsibilities such as work, household duties, and social relationships can make transitions throughout the day very emotionally taxing," says Colleen Blake-Miller, a registered psychotherapist. Even simple tasks, like switching from email to an in-person conversation can create mental friction.

Blake-Miller says being mindful throughout transitions helps us cultivate a greater sense of presence, awareness, and control. This might look like closing your eyes for 10 seconds between tasks, placing your hand on your chest to stabilize your heart rhythm, or verbally expressing gratitude.

Jot Down Your Gratitudes 

Speaking of gratitudes, research has consistently shown that practicing thanks is one of the best things we can do for our mind, body, and relationships.

"Each day for a week, write down three things you are grateful for, either in your phone or on a sticky note, and add it to your bathroom mirror," Latifses suggests. "Keep it simple. What and who do you love? What are you proud of? What goals have you achieved? What have you learned? What do you find meaningful?"

Put on Some Music 

Ever noticed how even the first few seconds of a song can elicit a feeling? Music is powerful, and it’s a simple way to practice mindfulness throughout your day or week. 

"Not only is music known to reduce stress and be a positive coping tool, but really tuning into it gives you a greater opportunity to connect with the lyrics, melody, rhythm, and harmony," says Miskevics. "I recommend listening to songs you love with the intention to listen mindfully." This means limiting distractions, getting comfortable, and maybe even closing your eyes. 

Challenge Your Non-Dominant Hand

For a more hands-on activity (pun intended) that quickly engages your mind and triggers intense focus, try doing a simple task with your non-dominant hand. 

"This requires your mind to exert more energy and therefore become more alert and aware," Miskevics says. "It will also likely cause you to do something slower, and slowing down in an otherwise chaotic world is great for mindfulness and well-being."

Some ideas include brushing your teeth, writing your name, drawing a picture, or hanging your keys.