Practising mindfulness without meditation – learn how!

Key Points

• Mindfulness is the practice of focusing on the present
• Practising mindfulness doesn’t always require meditation
• Benefits may include stress management, improved focus and better relationships

You’ve probably heard of mindfulness but the idea of sitting in the lotus position meditating for hours may not be your cup of tea. Good news – mindfulness doesn’t need to involve meditation in order for you to reap its benefits. 

But what is mindfulness, and how does it work? Practising mindfulness is where you endeavour to keep your mind in the present. The process is done without judgement and with full acceptance of whatever thoughts and feelings might come.

If you’ve ever thought you could only experience mindfulness through meditation, think again. The truth is, it’s a simple practice you can do anytime, anywhere, and for any length of time that works for you  — no meditation required.

We’ll show you how to practise mindfulness in your everyday life, why you might want to, and the many benefits you can enjoy without having to meditate.

How to practice mindfulness without meditation

According to Jon Zabat-Kinn, who is widely credited with popularising mindfulness in the West, there are nine attitudes that should be encouraged when thinking about how to practice mindfulness. They include:

• a beginner’s mind
• gratitude
• patience
• acceptance 
• non-judging
• trust
• non-striving
• letting go
• generosity

Health Psychologist and healthylife Advisory Board member Dr Moira Junge suggests building your mindfulness practice as you do everyday things.

“Notice the water dripping down the glass in the shower,” Dr Moira says. “Think about each of your teeth as you brush them. Look at the keyboard you type on daily and think about the keys as your fingers touch them.” These small, mindful observations can be a great place to start.

For Dr Moira, it’s about being kind to yourself.

Aside from inserting the practice into your daily routine, there are other ways we can be mindful. Mindful eating, mindful walking and mindful speaking are a few other mindfulness practices you can explore. Just like meditation, some might practices may feel better than others, so it’s worth experimenting until you find something that works for you.

“When engaging in mindfulness, the key rule to try and follow is not to think that you’ve failed,” she says. “If you get distracted or your mind wanders, even if it happens 30 times, it doesn’t mean you’ve failed.”

How technology helps with mindfulness

For all the flack technology gets, it’s been hugely beneficial in making mindfulness more accessible. So, what is mindfulness technology all about?

“A good mindfulness instructor knows to keep it simple,” Dr Moira says. “That’s why apps like Smiling Mind are a good mode of delivery, especially for young people.”

There are various free mindfulness apps available, so it’s worth browsing to find one you like. Then, commit to using it on a regular basis to begin seeing results. 

A move to mindfulness

There’s no big secret to enjoying the benefits of mindfulness. All you need to do is start small, with just a few dedicated minutes each day. Eventually, you’ll build a consistent mindfulness practice and begin to reap the rewards. For those who do enjoy meditating, try healthylife’s mindfulness meditations.

Related:

• Can you colour your way to a more mindful life?
• What is mindfulness and how do I get started?
• 9 tips to improve your focus and be more productive

Dr Moira Junge, a healthylife Advisory Board member, is a registered, practising health psychologist with the added specialty of sleep. She has been in private practice for over 20 years and is the CEO of the Sleep Health Foundation and was a founding member of the Behavioural Management of Sleep Disorders Committee within the Australasian Sleep Association (ASA). Dr Moira was also Chair of the ASA Insomnia and Sleep Health Council (2008-2015) and is a full member of the Australian Psychological Society.

Reviewed by the healthylife health experts January 2023.