Mindful Living: Small Moments, Many Times

By Karla Jensen, PhD

In my first 55+ contribution, published in the fall of 2022, I introduced readers to the practice and benefits of mindfulness–the fundamental human capacity to be intentionally engaged in what we are doing, and aware of our thoughts and feelings without becoming overwhelmed by them. Since that initial article, I have drawn on empirical research to illustrate how mindfulness, when practiced regularly, fosters open-minded curiosity, enhances our ability to wisely respond to our environment, reduces stress, builds resilience, alleviates chronic pain, and nurtures compassion toward ourselves and others. This is why my current invitation, dear Savvy and Seasoned Reader, is to take a moment to intentionally reflect on the myriad ways you might check-in with your thoughts and practice being “in the now” every day.

My passion for the research and practice of mindfulness has inspired me to write articles with practical applications, including tips to cultivate present-moment awareness alone or in a group (Spring '23), while traveling (Fall '23), while eating (Winter '23), or while enjoying an active life (Summer '23 and Summer '24). I have also examined how mindfulness can help us recognize unhealthy technology habits (Winter '24), create healthy communication with friends and family (Winter '22, Spring '24, Fall '24), provide comfort and clarity during times of loss (Spring ’25), and boost confidence in public speaking (Summer '25). You may wish to revisit (or perhaps read for the first time) these previous pieces found archived online at 55lnk.com. There you can peruse full editions of the magazine dating back to the first 55+ issue (Summer '21) and enjoy numerous articles about our beautiful city and all those who make it a great place to live.

I am encouraged by the evidence-based benefits of mindfulness and the compelling narratives of its positive impact across diverse groups including veterans coping with PTSD, healthcare professionals and educators striving to prevent burnout, and athletes who leverage mindfulness to optimize performance and enhance mental resilience. Even more inspiring is the knowledge that every one of us can enhance our wellbeing with mindfulness.

Dr. Judson Brewer, director of the Mindfulness Center at Brown University’s School of Public Health, promotes the philosophy that mindfulness is best cultivated via “small moments, many times.” Brewer and other contemplative scholars suggest we use daily experiences as opportunities to develop our mindfulness muscle. These built-in cues can shift us from thoughtlessly going through the motions of life to moving through the world with more intention.

Consider the following:

Enjoying Your First Sip
Whether it is coffee, tea, water, or another beverage, paying close attention to the morning’s first sip can set you up for a day full of intentional living. Establishing a ritual of “I’m feeling, I’m smelling, I’m tasting,” will put you on the path for mindful eating, drinking, and other activities throughout the day.

Washing the Dishes
By focusing on the sensations—water temperature, soap scent, textures, and your own movement—you can come to the present moment. Noting sensation during other routine tasks such as doing the laundry, making the bed, preparing a meal, or gardening can have a similar effect when approached with awareness.

Watching Animals
Observing pets or the wildlife—out your window or while on a walk—allows a busy brain to segue to a clearer mind. Focusing on animals’ behaviors, sounds, and movements, like where they sniff or dig, can draw attention to the present. Our feathered- or furry-friends are always “in the moment.”

Transitioning
Note your thoughts during routine transitions throughout the day. For example, as you move from one room to another, shift from sitting to standing, or change from walking on a flat surface to climbing stairs, take a brief pause to check in with your mental state. These physical transitions provide a valuable opportunity to reflect on your emotional wellbeing and determine whether a mental transition might be beneficial.

You get the idea. Focusing on one thing—just for a few seconds—helps reduce information overload, allows your body and mind to reset, and increases gratitude, even for small things like the smell of coffee, the feeling of bubbles, the sight of an animal experiencing their world, or the sensations of physical moments. So be creative in experiencing present-moment awareness. Just like any skill, the more we practice, the stronger and more adept we become.

As I shared in my first article, practicing mindfulness won’t magically erase all ills and worries. However, from my work with hundreds of students of various ages and from different walks of life, from what I’ve studied, and from what I’ve experienced in my own life, I am confident that, with practice, responses to challenging situations or difficult people become healthier as the ability to notice and modify thoughts and actions becomes stronger. This simple 'superpower' as many have called it, enhances curiosity, concentration, and empathy—all valuable skills when continuously connecting with ourselves, each other, and the world.

Karla Jensen, PhD, is a professor of Communication Studies and Contemplative Practices and a certified meditation and yoga teacher. She invites readers to investigate mindfulness by checking out reputable organizations and authors who support this practice.

Learn more ways to cultivate mindfulness at 55lnk.com/mindfulliving.