The art of mindfulness: 5 simple techniques to stay present and reduce stress

Life today moves fast. Between back-to-back Zoom calls, never-ending to-do lists, and the constant buzz of notifications, it often feels like there’s no escape from the chaos. 

What if the real key to finding peace and balance lies not in doing more, but in slowing down enough to truly experience each moment?

Well, it just might be. It was for me, at least. 

I first started exploring mindfulness when I was going through a particularly stressful time in my life. I’d just finished my psychology degree, my work schedule was crazy, and I felt like I was on a hamster wheel—constantly in motion yet never really getting anywhere. 

Somewhere in the midst of that frenzy, I stumbled upon the idea of mindfulness, and it transformed my entire outlook.

As noted by the American Psychological Association, the benefits of mindfulness include reduced rumination, stress reduction, deeper relationship satisfaction, heightened focus, and less emotional reactivity. In other words, it’s not just hype—mindfulness genuinely works. 

Below, I’ll share five simple techniques that can help you stay present and reduce stress in your everyday life.

1. Start your day with mindful breathing

There’s something profoundly grounding about beginning the day with a quiet moment of awareness. 

When I first tried mindful breathing, I was surprised at how quickly my mind calmed. It was like tuning a radio dial from static to a clear signal.

• How it works:
  • Find a comfortable seat, close your eyes, and take a slow, deep inhale through your nose.
  • Feel the air filling your lungs. Then exhale gently, noticing the sensations as the air leaves your body.
  • Don’t force your breath; just observe it, moment by moment.

Practicing mindful breathing first thing in the morning sets a tranquil tone for the rest of your day. It’s like a little promise you make to yourself: “I’ll try to remain present and unhurried today.” When chaotic moments inevitably arise—like a stressful meeting or unexpected deadline—you can mentally revisit that calm state.

As the Dalai Lama has famously said, “A calm mind brings inner strength and self-confidence.” By regularly engaging in mindful breathing, you cultivate that sense of inner calm. 

2. Practice mindful eating

If you’re anything like me, you might have the bad habit of hurrying down a meal while scrolling through your phone or replying to emails. At one point, I noticed I could barely recall what I’d eaten for lunch because I was so distracted!

That’s when I tried something new—mindful eating. Just as with mindful breathing, the goal is to be fully present in the act.

• How it works:
  • Before you even take a bite, pause for a brief moment.
  • Notice the aroma, colors, and textures of your food.
  • As you take your first forkful, really savor the flavor. Feel the texture against your tongue.
  • Chew slowly, and resist the urge to check your phone or daydream.

This simple shift in how we eat has some pretty big benefits. Not only can it aid digestion (because you’re eating more slowly and consciously), but it also helps you appreciate what’s in front of you. 

There’s something beautiful about taking a minute to be thankful for your meal and acknowledging the time and effort that went into getting it to your plate.

3. Incorporate short body scan meditations

I’ve talked about this before in a previous post, but body scan meditations remain a pillar of my mindfulness practice. 

It’s a technique I discovered when I was feeling particularly frazzled. I had deadlines left and right, and my mind was pulling me in a thousand directions. Then I read about the power of tuning in to your body’s sensations one section at a time, and it felt like I was giving myself permission to pause and just be.

• How it works:
  • Lie down or sit comfortably. Close your eyes if it helps you focus.
  • Gently shift your attention from your toes to the top of your head, taking a few moments to notice any tension, tingling, warmth, or discomfort in each region.
  • If you spot tightness—say, in your shoulders—imagine sending your breath there, and let it soften with every exhale.

A body scan meditation can be done in as little as three minutes or extended to fifteen or twenty. The duration isn’t as crucial as your intention. You’re training your mind to notice without judging. Instead of trying to “fix” every ache and pain, you learn to observe them neutrally. 

Over time, I think this helps reduce stress because you’re not battling against reality; you’re simply accepting what is.

4. Use mindful journaling

Writing has always been a form of therapy for me, which is probably why I ended up founding this site! I realized that when I put pen to paper (or fingers to keyboard), my inner world became clearer. 

Before I started practicing mindfulness, though, journaling for me was often about venting—simply getting frustrations off my chest. But combining journaling with mindfulness took it to a whole new level.

• How it works:
  • Set aside five or ten minutes—preferably at the end of the day.
  • Write down what you experienced, focusing on the details of your emotions, bodily sensations, or thoughts as they arose.
  • If you find yourself going on autopilot, pause and bring your awareness back to the physical act of writing or typing.

The beauty of mindful journaling is that it’s not about constructing a polished narrative. You don’t have to worry about grammar or style. 

Instead, you’re simply documenting and observing. Through the process of mindful journaling, you become more attuned to patterns in your thinking and reactions. Over time, this self-awareness can highlight what triggers stress in your life and why.

5. Integrate mindful moments into everyday life

Last but definitely not least, let’s talk about weaving mindfulness into the fabric of daily life. 

It’s one thing to meditate for five or ten minutes in the morning and then rush through the rest of the day like a whirlwind. The real magic happens when you take those mindful nuggets and sprinkle them into everyday moments—like waiting at a traffic light, walking to the coffee machine, or standing in line at the grocery store.

• How it works:
  • Pick a trigger—say, every time you get a notification on your phone (assuming it’s not urgent).
  • Use that as a cue to pause and take a slow, deliberate breath.
  • Notice your surroundings, or tune in to how your body feels.
  • Then continue with your day.

This practice teaches your brain that mindfulness isn’t just a “one-and-done” activity. It becomes a way of being. Instead of living life on autopilot, you learn to stay alert and present, even in the most ordinary moments. 

Tip: If you’re looking for even more ways to deepen your mindfulness practice, I share a few more techniques in my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego. 

Final words

Mindfulness isn’t about becoming a zen monk who never experiences stress. It’s about noticing your thoughts and emotions as they arise—and then letting them pass rather than letting them take over. 

If you’re anything like I was when I first started, you might be skeptical. But give it a fair shot. 

Whether it’s starting your day with three mindful breaths or jotting down a few reflections at night, little habits can add up to a massive difference.