You have probably heard about mindfulness, but it’s a concept that can seem more complicated than it actually is. Mindfulness is the practice of being fully present or aware of what we are doing and what is happening around us without the distraction of those nagging, obsessive, anxious thoughts we can so often be burdened by. This practice is great for those who struggle with anxiety and is at the core of Dialectical Behavior Therapy. Mindfulness is most effective when it’s practiced throughout the day. Take a moment and be presently aware of your surroundings. No need to change your normal routine. Here are some suggestions of how you can incorporate mindfulness into your day.

• See What’s Around You — Go outside and find a quiet place to sit or walk around. Look around at the vibrant colors of the maple leaves on the trees or the way the snow sparkles on the tree branches. Notice how beautiful the sky looks, whether the sun is peaking through the clouds, or a bright blue sky. You will see flowers still lingering from summer days. Take in all the different colors and marvel at how beautiful the earth can be.
• Listen to the Sounds of the Season — If you are outside in a country setting, notice the sounds of the birds singing and chirping in harmony with the other animals. Concentrate on the sound of the birds flying south. Listen to the wind as it travels through the leaves of the trees. If it’s night-time, you may hear the sound of crickets chirping. If you are in the city, the soundscape is an entirely different experience. Pay attention to each sound you hear. Listen to the voices of the people you are passing on the street while you walk. Listen to the sounds of the vehicles on the road, or the music playing downtown.
• Feel the Sensations Around You — If you can, step outside and feel the change in the temperature. If it’s not summer anymore, that’s okay. Take it in. The temperature feels cool and crisp on your skin, and it’s probably a familiar feeling. Notice how your skin feels as the air hits your face. You may begin to get goosebumps on your arms from the chill. Pick up the fallen leaves or packed snow and feel the crunches and crumbles in your hand. Notice how each of these feel as they crunch beneath your feet.
• Taste the Flavors of the Season — With each season, wonderful, vibrant flavors come to life. Whether you choose to drink a pumpkin spice latte, some hot apple cider or eat a quick lunch on a break from work, notice which ingredients you can take recognize. Slow yourself down and take your time chewing each bite, or taking each sip, so you can fully enjoy the flavors. Concentrate on the flavor of the food you are eating. Close your eyes, with your full attention on the food, and savor each bite for a moment.
• Smell the Aromas — Each season has its signature scents. Take a moment to breathe in the aroma of your food while you are eating, whether you’re enjoying a scrumptious dessert or a light salad at lunch. Notice how each different vegetable smells. Concentrate on the sweet, comforting aroma of the apple pie at Thanksgiving dinner. Walk outside and notice how the season is changing. Take in the earthy essence of the crisp autumn air.
• Mindfully Meditate — Aside from taking a moment or two out of your day to be mindful of your senses and surroundings, you can practice meditation. Meditation can offer relief for those who struggle with depression and anxiety, and also aids in the improvement of relaxation and emotional balance. You can find countless options out there in the form of mindfulness meditation apps, like “Head space,”or “Calm,” or even guided meditation YouTube videos, and you can also seek out classes to help you learn the techniques.