Mindfulness is all about being in the present moment. Bringing our thoughts, emotions and behaviours to the present means that we avoid dwelling on the past or worrying about the future. Thus, being more mindful of one’s present presence, one can be happier

Mindful living involves small, everyday actions one can consciously take to cultivate happiness. Here is a doable checklist to action to become more mindful in thought and action.

1.     🌅  Mindful Intent : Every morning, set an intentional mindset for the day. This could be a single word or phrase (e.g., "calm," "focus," "compassion") that guides your actions and thoughts throughout the day. Reflect on how you'd like to feel or what you'd like to experience – this is your To-Be list instead of your To-do List for Living the Happy Life you have envisioned!

Why it's important: Setting an intention helps bring purpose and clarity to your day, grounding you in the present moment and aligning your actions with your values.

2.     🍽️  Mindful Eating: Focus on the texture, taste, and aroma of your food. Slow down and appreciate each bite. Notice how your body feels as you eat, and listen to your body's hunger and fullness cues.

Why it's important: Mindful eating promotes a deeper connection to your body and your food, fostering a healthier relationship with eating and preventing mindless consumption.

3.     🌬️  Mindful Breathing: Take a few moments throughout the day to focus solely on your breath. Notice the sensation of air entering and leaving your body. If your mind wanders, gently bring it back to the breath.

Why it's important: Breathing is a natural anchor to the present moment. Focusing on the breath can help you reduce stress, centre your mind, and bring attention away from distractions.

4.     🧘 Mindful Movement: Engage in mindful movement activities like yoga, tai chi, or walking. Pay attention to the sensations in your body as you move, whether it's stretching, balancing, or walking. Focus on how your body feels during each movement.

Why it's important: Mindful movement helps to develop body awareness, flexibility, and strength while calming the mind. It’s a way to merge physical activity with mental focus.

5.     👀 Mindful Observation: Spend a few minutes noticing your surroundings with full awareness. Observe things as they are without judgment—colours, shapes, sounds, or patterns. Let your senses guide you and immerse yourself in the details.

Why it's important: This practice encourages you to break free from habitual ways of perceiving the world and enhances your connection to your environment.

6.     💭 Mindful Feeling: Be aware of the emotions that arise throughout the day. Instead of suppressing or reacting to them, simply notice, allow them to be present, and let them pass. Label your emotions (e.g., "I feel anxious," "I feel joy"), and observe them without attachment.

Why it's important: Recognizing and accepting your emotions without judgment can help you manage them more skilfully and avoid being overwhelmed by them.

7.     🎧 Mindful Listening: When you’re engaging in any conversation, listen actively and without distraction. Pay full attention to the speaker, their words, tone, and non-verbal cues. Avoid thinking about how you’ll respond while they are speaking. Another way to do this is sit in a uncluttered space for 5 min, and focus your attention on all the different sounds around you.

Why it's important: Mindful listening fosters deeper connection with others and with self, and helps you understand people more fully, creating more meaningful interactions.

8.     🧠 Mindful Thinking: Become aware of your thought patterns. When you notice negative or distracting thoughts, gently redirect your attention back to the present moment. Challenge unhelpful thoughts and reframe them in a more compassionate or realistic way.

Why it's important: Mindful thinking helps you become more aware of your internal dialogue, allowing you to break free from automatic, habitual, and potentially harmful thought cycles.

9.     🛏️ Mindful Body Scan: Lie down or sit comfortably and slowly scan your body from head to toe. Notice any tension, discomfort, or areas of relaxation. Simply observe these sensations without trying to change them, and breathe into any areas of tightness.

Why it's important: A body scan enhances body awareness, reduces physical tension, and can be deeply relaxing. It’s also an excellent way to ground yourself when feeling overwhelmed or disconnected.

10.  ⏰ Mindful Check-ins: Throughout the day, pause for a moment and check in with yourself. How are you feeling mentally, emotionally, and physically? Are you aligned with your intentions for the day? Adjust your approach if necessary.

Why it's important: Regular check-ins promote self-awareness and provide an opportunity to recalibrate before continuing with the day. They can help you stay grounded and reduce stress.

Have you tried any other mindfulness practices that helped cultivate happiness?

Sources

* Happiitude certification

*1 https://positivepsychology.com/mindfulness-exercises-techniques-activities/