Practical Mindfulness: 3 simple tools to break free from daily stress, be more present and enjoy life
In our hyper-connected world, it's all too easy to run in "doing" and overthinking mode. We’re either glued to our devices or lost in the endless stories our minds create (or both). This constant mental overload leaves us feeling stressed, overwhelmed, anxious and burned out.
As a holistic life coach, yoga and meditation teacher, I’ve seen firsthand how mindfulness can transform lives on and off the mat. It quiets the mind and allows you to reconnect with all the abandoned parts of yourself - your body, emotions, the heart and spirit… It helps you reconnect with what truly matters to you.
By incorporating simple, practical tools into your daily routine, you can create a pause from the busyness and step back for a moment.
And in that moment, you realize that it holds so much beauty and joy. Like any other moment, if you are fully present for it. And the more you practice, the more joy is available for you. Every single day.
Regular practice = joyful life
In this article, I'll share three simple tools that helped me immensely on my journey and I’ve seen dozens of clients improving their quality of lives by intentionally incorporating these small practices.
Shall we?
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1. Mindful Journaling
Mindful journaling is one of my favorite tools not only for self-discovery but also for clearing mental clutter and realize our unconscious patterns. Putting your thoughts, feelings, experiences and responses to them on paper, helps you see yourself clearly, like in a mirror. It allows you to also process and release emotions that weigh you down, creating space for clarity and calm. As you drop from your mind, you can access the wisdom that other parts hold for you: your body, the heart, and intuition. It is truly cathartic.
Start here:
1. Set aside time: Choose a specific time each day to journal, whether it’s in the morning after waking up to set your intentions and express gratitude (it really does set a tone for the day!) or in the evening to reflect and release any mental tension from the day. Or both. Put a timer for 15 minutes and...
2. Just write freely: Let your thoughts flow into your journal without worrying about grammar or making any logical sense. This unltered expression is key to releasing mental clutter.
However, if you are just starting, you might want to have some extra guidance, try these prompts:
○ How am I feeling right now?
○ What was my biggest challenge today? How did I respond to it? What were my thoughts, feelings and behaviors?
○ What can I do this week that would bring me more joy?
○ How can I nourish myself (mind, body, and heart) this season?
3. Sprinkle some gratitude: Finish your writing by listing three things you’re grateful for. It will lift your mood and increase joy and appreciation. (It works MAGIC! After practicing it for a while you will gradually become more grateful, and you will see and attract even more beauty around you. Just try it for yourself!)
And if you want to do it in a supportive group of women, join our Women’s Reflective Circle where we journal together and reflect on different topics around living a fulfilling life.
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2. Yoga and Meditation
Yoga and meditation are foundational mindfulness tools that help us transition from the thinking mind to the feeling body. Both reduce physical and mental tension, and create space for stillness, inner connection, and present-moment awareness.
Start here:
Just… schedule a class: Attend a class at your local studio, follow an online session, or simply incorporate a few asanas throughout your day. As you move through each pose, try to keep a consistent, natural breath which will allow your mind to settle. I’d be honored if you join me on the mat, you can check my schedule here or message me directly.
Add meditation: First find a consistent timing. It can be after your yoga practice or any other physical movement (it helps a lot to sit still after) or any other time during the day that works best - I like to meditate first thing in the morning before starting the day to make sure I don’t make any other excuses- sounds familiar? Sit comfortably, and listen to a guided meditation. There are many free resources online that offer meditations on various themes (here is mine!) Choose one that resonates with you. If your mind begins to wander as it will naturally do, gently bring your attention back to your breath and simply start again. It’s really not about being perfect - nobody is. It’s all about noticing when you are lost in thoughts and then returning back. That’s what meditation is- choosing to come back again, and again, and again.
Mindful micro-breaks: Throughout your day, schedule short mindful breaks to check in with yourself. These micro-breaks can involve taking a few conscious breaths, closing your eyes, or simply sitting in stillness. If you feel overwhelmed or stressed, disconnect from the outside world for a few minutes. Lie down in Savasana or another relaxing pose, and focus on your breath, feeling your body resting in stillness. Notice what feels present - physically, emotionally. Bring your attention back to your heart. We spend so much time in the external world. This it the time to go return home and look inside. It’s like a reset button - it will help you restore your mind and body, and your sense of calm and presence.
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3. Digital Detox
On average, we spend over 7 hours a day on screens, with nearly 3 hours on social media alone. Isn’t that crazy?! It is to me. And yet we all complain for never having enough time. The endless stream of notifications, emails, tons of apps, and social media updates can leave us feeling overwhelmed, anxious, drained, and constantly "on."
A digital detox helps you pause, disconnect from the online world, and connect to what matters to you. By setting boundaries with technology, you recharge your energies, reclaim your time and attention, and create space for what is truly nourishing.
Start here:
1. Set clear boundaries: Decide when and where you will switch off. Start with small steps, like turning off your phone during meals, avoiding screens an hour before bed, or staying offline for the first hour of the day. If you dare, I challenge you to a full day or weekend without technology. Will you?
2. Turn off notifications: Disable non-essential notifications on your devices to reduce constant interruptions (good moment to also go through all your apps and do some digital decluttering). This simple step can help you stay focused and minimize the stress that comes from being perpetually distracted. Use the time you’d normally spend on your devices to reconnect with yourself, the people around you and do something that brings you joy and fulllment.
3. Reflect: After your digital detox, take a moment to reflect on how you feel. Maybe more present, relaxed, or joyful? Use these insights to choose consciously how you interact with technology moving forward, ensuring that it supports your well-being rather than detracts from it.
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What’s next?
I encourage you to start with just one of these practices and gradually build from there. Each of these tools offers unique benefits that can support your journey toward greater well-being, less stress, and more joy and peace.
Mindful living is a continuous journey. It’s about making small, intentional changes every day. It’s about constantly reminding ourselves to return to the present moment and prioritize our well-being.
And over time, these small actions lead to a powerful outcome - a more balanced, enjoyable, and fulfilling life.
So which one are you choosing? Let me know - I would love to hear from you.
And if you’re ready to explore how mindfulness can support your unique needs and how to incorporate it into your daily life, I’m here to support you. Book a consultation call today and let’s see if working together is the right fit.
With love and light,
Marta x
