6 Easy Mindful Techniques Anyone Can Do

Mindfulness is a wonderful practice that offers you so many amazing benefits. It can 
help you reduce stress and anxiety, pay more attention to your body, and be present 
and more grateful overall. Here are some super easy mindful techniques that anyone 
can do.


1. Breathing Mindfully

First up is mindful breathing, which is exactly how it sounds. With mindful breathing, you 
are simply sitting still in a slightly meditative state, and focusing only on your breathing. 
What you want to do is try to close everything else out and focus on your breaths. As 
you inhale and exhale, feel the sensations of your breathing and nothing else. Stay in 
this moment and keep your focus every time you inhale and exhale. 


2. Eating Mindfully


Another easy mindful technique involves eating. Instead of mindlessly eating your food, 
take the time to really focus on what you're consuming. Notice the colors, the textures, 
and the flavors. Chew slowly and savor every bite. This can enhance your enjoyment of 
food and also prevent overeating.


3. Scanning Your Body

You might also benefit from doing a body scan, where you are in a mindful state and 
focus on each different part of your body at a time. In a way you are “Scanning” your 
body for different sensations. Start either at the top of your head or the bottom of your 
feet, and work up or down depending which direction you feel comfortable beginning 
with.


4. Going On a Mindful Walk

Walking is a great opportunity for mindfulness. Whether you're walking for exercise, or 
just going from one place to another, try to do so mindfully. Notice how your feet feel as 
they hit the ground, how your arms swing at your sides, and pay attention to your 
breathing.


5. Mindful Listening

Mindful listening involves fully focusing on the sounds around you or to what someone 
else is saying. You might focus on the sound of the birds chirping, the wind blowing, or 
the sound of your own breathing. When listening to someone else, focus entirely on 
their words, without planning your response or judgement.


6. Observing Thoughts

This technique involves observing your thoughts without judgment. Imagine your 
thoughts as clouds floating by in the sky. Instead of clinging to these clouds, let them 
float by. This can help you detach from negative or stressful thoughts and increase your 
overall sense of well-being.

