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How to Slip Mindfulness into Your Routine

Nov 09, 2019 05:29PM ● By Jenna Lynne Roberts

Meditating for only 10 minutes each day somehow feels like a great feat for many of us. The ego that holds the power when we’re not meditating feeds us these stories of being overwhelmed, as it then retains control. 

You can choose to ninja past this requirement to sit down in silence and still gain many of the benefits of meditation. Best of all, the more you enact these small mindful moments, the more likely you will be to allow yourself the full presence of a seated meditation practice. 

The first step to inciting a mindful moment in your day is through simple awareness of two things: your breath and your feeling body. Begin by taking a breath in and watching the air come in cool and exit a bit warmer. Then drop your attention into your torso, where you notice the belly or diaphragm rising and falling with the slow pulse of air through your lungs. Begin to draw your attention to the emotions and sensations in your body. If your mind begins telling stories of where an emotion comes from, pause and say to yourself, “I am only feeling what I feel right now. I can associate it with stories later.”

 As you feel the feels, let go of naming emotions. Allow each to arise and watch how it dissolves and merges and transforms. Let it be an experience to observe, like a movie, rather than information to analyze like a spreadsheet. You will likely find that a myriad of sentiments can entwine in one breath’s emotional wave. Consider it to be like a delectable bite of a meal, with salt, sweet, bitter, pungent, and subtle all intermingled. 

Weave this awareness into the various moments of your day. Consider how you can take these practices into your own routine’s opportunities.


  • Driving: Obviously, you must remain alert while driving a car. In this case, turn off the radio and listen to the silence and the cars and activities around you. Feel your breath and count up as you inhale and as you exhale to see the length of each breath. 


  • Washing dishes or cleaning: Feel the temperature of the water and the texture of the sponge or rag. Breathe and notice the scents you are working with. Feel your feet on the floor and imagine them growing roots into the earth. Observe the movements of your hands, and how little you need to think about what they will do next. 


  • Interacting with children: Slow your breath, and notice the wavelengths of the kids’ energies and your own. Rather than attempting to match theirs, find a resonance within yourself that is in harmony, which still holds you as the adult. Most likely this will be slower and calmer. You can still physically move fast when needed, but tap into your own healthy pace. 


  • In a business meeting: Draw awareness to your breath, feel yourself seated and bring your posture upright with your shoulders back. Imagine a healing light entering the crown of your head and floating down through you to your neck and torso and through the legs. Push stagnant energy out through the feet. Keep listening and interacting with the other members. If you become distracted from the awareness, simply return to where you last recall sensing the light moving through you. 


  • Interacting with an energetically challenging person: Touch your hand casually to any part of your body with the intention that you are initiating a bubble of protection around your own energy zone. Once envisioned, you can release your hand while you keep the guardian bubble intact until after they depart. 


 Bring presence to any moment to heighten the enjoyment of it. Mundane activities become relished in the details. You can protect yourself from harm of mindless mistakes that cause regret. Time passes more fluidly, and patience sets in. You might find that tasks are completed more efficiently, and with stronger memory. 


Treat yourself to breath and body awareness throughout any moments in your day that you can catch an opportunity to do so. The benefits are great for such a small effort. 


Jenna Lynne Roberts is a writer, yoga and meditation instructor, and tarot reader and tutor living in Portland, Oregon. Connect with her now at