(How-To-Article): Mindfulness in The Mundane
“Watching iridescent, shimmering films of soapy water when washing dishes or jogging the vacant boardwalk in the early mornings with the coastal breeze sweeping through my hair, leaving my cheeks feeling cold. Believe it or not, noticing is part of mindfulness.” - Michael Bautista
Steam curls lazily from the ceramic mug of coffee, swirling in the gentle morning glow like tiny fog over the countertop. Fingers dance across the rim, feel the warmth, and suddenly, the rush of the day, like emails, notifications, and interviews lined up, slows. Shoulders drop almost imperceptibly, tension released, awareness sharpens. In these small, ordinary moments, mindfulness silently emerges.
A different kind of mindfulness that doesn’t require a retreat or a silent room. It blooms in everyday acts. It’s called romanticizing the mundane; it’s not about bubble baths, journaling, or face masks. I first became enthralled with it during the COVID-19 pandemic. Watching iridescent, shimmering films of soapy water when washing dishes, jogging the vacant boardwalk in the early mornings with the coastal breeze sweeping through my hair, leaving my cheeks feeling cold. Believe it or not, noticing is part of mindfulness.
It’s not an uncommon practice; however, it’s one that few can incorporate into their lives. Noel Torralba, a therapist and social worker for Mindful Soul Center for Wellbeing, is one of those few who strive to practice the act of mindful noticing.
“Mindfulness is about observing without directing,” said Torralba. “It’s less thinking, more noticing. Even a quick breath can reset your body and mind.”
For Torralba, the easiest way to ease the mind into noticing is through mindful breathing. One of his favorite techniques is the 4-7-8 breathing exercise. This exercise is a breathing method therapists, psychologists, and mental health practitioners use with their patients. It's a simple breathing method that involves a specific pattern of breathing.
Beyond just those in the psychology field who work with their patients. Others have incorporated breathing techniques into their lives; athletes such as Stephen Curry and Aaron Rodgers use them to improve concentration and boost performance. Artists like Taylor Swift use this technique to enhance their vocal control or manage performance anxiety. Even U.S. Navy SEALs and other soldiers use techniques like box breathing to stay calm under pressure.
If you’re aiming to be a high achiever or just want to appreciate those small moments with your children, here’s how. First, you’re going to inhale for four seconds, hold that breath for seven, and exhale slowly for eight. Nineteen seconds is barely a blink, but those few short seconds are powerful enough to calm you, deepen your breath, and focus your attention. Doing this before a meeting, a class, or a stressful task gives the body and mind a mini-reset, creating that space for awareness in an otherwise chaotic day.
Movement can also become meditation. Jogging as I do without headphones and listening to the rhythm of my feet against the pavement becomes a metronome. The crisp autumn morning breeze fills their lungs. Branches sway overhead. Even fleeting autumn leaves fluttering against the sidewalks or the sunlight glinting softly on a puddle, can anchor attention. It’s these small sensory cues, when noticed, that strengthen focus, reduce anxiety, and teach you to appreciate living.
The mundane indoors is equally fertile for mindfulness. Stirring oatmeal or stacking laundry can transform into rich, sensory experiences. Torralba advises that the best way to incorporate mindful breathing into your routine is to pair it with something already in your routine.
“I pair mindful breathing with my morning stretch,” said Torralba. “It gave me instant success because it became automatic.”
Even brushing your teeth or washing dishes can double as a moment of awareness. One where you can notice textures, temperatures, and movements. Even the simple actions you may not think can be mindful can be immersive.
Torralba explains, “Automatic, repetitive activities allow us to surface insights. Showers, jogging, and cooking can give your brain space to wander while still engaging your body.”
Even brief outdoor pauses matter. A lap around the building during lunch or stepping onto a sunlit porch provides a chance to decompress. Feeling sunlight warm the skin, and noticing wind brushing past, builds a “noticing muscle,” as Torralba calls it. Mindfulness is a skill, not a switch. Refusing practice trains the body and mind to respond with calm, focus, and resilience.
Here’s a practical guide on how you can start:
Micro-breaths: Try the 4-7-8 Breathe anytime you need a reset. Nineteen seconds is enough.
Pair with a routine: Attach mindfulness to something you already do, like stretching, brushing your teeth, or morning coffee.
Move mindfully: Walk, jog, or do chores without distractions, focus on the senses, not the screen.s
Observe the ordinary: Notice light, temperature, textures, and sounds around you. Even mundane tasks are opportunities.s
Short outdoor breaks: Step outside for two minutes to refresh the body and mind.
Mindfulness is less a practice than a lens. A way of seeing life that turns that routine into richness. Shoulders relax. Breathing deepens. Thoughts settle in silence. In these simple acts, the ordinary becomes alive, shimmering with silence.
