I don’t know about you, but mindfulness is something that I don’t actively think about in my day-to-day. Sure, many of us do it—with yoga, meditation, coloring, walking, and so on—but ponder on it? Rarely.
Maybe that’s why it takes a dedicated day—Mindfulness Day—to really put it at the forefront of my brain… to really be, well, mindful about it.
But with so many of us going to classes, sessions, workshops, events, and even a mindfulness retreat, is such a day necessary? The short answer is “yes.”
A glorious day like Mindfulness Day is a great reminder to pause, to reflect, and to consciously choose the thoughts that shape our reality.
What is Mindfulness Day?
Established in 2011 by Wisdom Publications, Mindfulness Day has a permanent residence every year on September 12th. Its sole purpose? Bringing awareness to mindful living and what being “mindful” exactly is.
Here’s the thing: mindfulness is “present-moment awareness” (thanks, Dr. Ben Tal-Shahar, a renowned teacher and mentor in happiness studies, for the definition). In short, it’s paying attention to the present moment intentionally and with curiosity, whether it’s “of the breath, any other physical sensation, an object, an activity, or anything else.”
Mindful isn’t just about being “in the moment”; it’s about how you show up in that moment.
But let me throw this out there: aren’t we already “present” when we’re scrolling through TikTok or devouring a juicy Big Mac? I mean, if being in the moment is all that matters, then binge-watching a series on Netflix can be considered “mindfulness,” right?
Yet somehow, yoga, meditation, and journaling get all the praise for “real” presence. Funny how that works.
But the truth of the matter is, mindful isn’t just about being “in the moment”; it’s about how you show up in that moment.
Sure, you can be fully present with your phone or your food (oops, guilty!), but are those habits leading you toward greater awareness and peace? That’s where mindfulness activities come in—they help you cultivate presence with intention, not distraction.
Vishen, the founder and CEO of Mindvalley, has been known to say, “Your mind is creating everything about the world around you.” His words remind us that our thoughts shape our reality, and Mindfulness Day is a powerful reminder to consciously choose those thoughts.
On this day of mindfulness, you’re invited to reconnect with yourself and create habits that bring long-term focus and peace.
Why is it important?
Sure, we rock our Lululemon’s, hashtag #fitforlife, have a whole bookcase of Moleskins, and what have you. But the fact of the matter is, we still have stress in our lives—it’s unavoidable.
A 2022 Gallup report even found that in the U.S. alone, 53% of people report experiencing significant stress. And the unfortunate reality is, it’s been shown to be a major root cause for a number of physical and mental ailments.
This only shows that there’s absolutely a growing need for conscious living to help reduce stress and promote well-being. Mindfulness Day may just be 24 hours, but it’s a chance to reset, establish intentional habits, and carry that presence forward into everyday life.
“It is so easy to dismiss mindfulness practices these [days] since [mindfulness] has become such a popular buzzword,” says Kerry Fisher, a Mindvalley member, publisher, and writing coach. “However, to dismiss mindfulness is to cut yourself off from creating a new life for yourself.”
I couldn’t agree more. We may make the efforts to improve our wellness circumstances (for me, it’s journaling; for Kerry, it’s yoga, meditation, and breathwork; and for you, it might be something else).
However, having a dedicated day to step away from the noise and just be in the now gives us the chance to experience life as is.
How to celebrate World Mindfulness Day
“Bringing mindfulness into your life will allow you to become calmer, more thoughtful, more intuitive,” Kerry points out. She should know, having spent decades practicing yoga, meditation, and mindful breathing.
But it wasn’t until she discovered Mindvalley that she shifted into a more mindful way of living. Teachings from experts like Vishen, Neale Donald Walsch, Gelong Thubten, and more have helped her go beyond surface-level mindfulness and create lasting change.
And on Mindfulness Day, they can help you start your journey, too.
“Slowly but surely,” she adds, “you will find yourself able to listen to the quiet whisperings of your soul.”
So, how about a digital detox and learn how to practice mindfulness? Here are a few exercises you can try today (some recommended by Kerry herself). And who knows, you might find one that sticks and becomes a lifelong practice.
1. Meditation
Let’s face it, there are a million things running through our minds at any given moment. And it can be like a mosh pit at a Slipknot concert.
That’s why there’s a reason why mindfulness meditation is often the go-to to slow down and give your mind a breather. In fact, research shows that it helps you notice when your mind wanders and brings you back to the present. Over time, this allows you to understand your thoughts better and react to them more calmly.
Simply put, the key isn’t to stop your thoughts. Rather, it’s to pay attention to them without judgment.
Mindfulness challenge: Start small, like two minutes, and as you get more comfortable with the practice, you can gradually increase the duration.
Sit comfortably and close your eyes. Instead of trying to empty your mind, simply focus on your breathing, especially the sensation of the air moving in and out. When your mind starts to wander (and it will), gently bring your attention back to your breath. No pressure, no judgment—just observe.
How Mindvalley can help: If you’d like to explore more, Mindvalley’s famous 6 Phase Meditation Quest with Vishen is a great introduction to guided meditation.
2. Breathwork
When we get all amped up about a thing, we’re told to “breathe in, breathe out,” right? But what about the memo on how fast? Or slow? Do you count? And for how long?
The logistics can cause anxiety on its own. I remember when I introduced meditation to my stepkids during the pandemic lockdowns, and I could hear my stepson “wooshing” in and “wooshing” out. And it dawned on me that no one really taught him how to breathe in different circumstances.
Learning breathwork would’ve definitely helped him in his pre-adolescent bursts. And it’s not only for kids; adults, too, can benefit from it.
By paying attention to your breath, you can become more aware of how your body feels and how your emotions are flowing. The great thing is, it can help reduce stress and anxiety by regulating your nervous system.
Mindfulness challenge: When it comes to breathwork, there are a few techniques. For instance, the 4-7-8 technique: inhale quietly through your nose for a count of four, hold your breath for a count of seven, and then exhale through your mouth for a count of eight. Repeat this a few times and notice how your body begins to relax.
How Mindvalley can help: If this resonates with you, check out the free Breathwork for Life class with Niraj Naik on Mindvalley for deeper techniques.
3. Yoga
Yoga is more of a two-in-one—it combines movement and breath. The beauty of it is, every pose is an opportunity to check in with yourself rather than just going through the motions.
From downward facing dog to warrior I to—my personal favorite—savasana (a.k.a. corpse pose), it teaches you to be aware of your physical sensations and thoughts while you’re cultivating balance and strength.
Mindfulness challenge: You can start with just a few simple poses, like the child’s pose or downward-facing dog.
As you move from one pose to the other, there are two things to focus on: 1) your breathing and 2) how your body feels.
How Mindvalley can help: If you’re looking for a guided yoga session, The Mindvalley Yoga Quest offers a beautiful approach to help you create a deeper connection between your body and mind while guiding you toward greater inner peace.
4. Qi gong
If “qi” refers to life force or energy, “gong” means cultivation or work. Together, qi gong translates to the practice of cultivating energy or working with life force.
What sets it apart from other practices is its focus on smooth, flowing movements that relax the body as well as calm the mind. It helps you become more aware of your energy and how it moves through your body—a gentle yet powerful way to align your physical and mental well-being.
Mindfulness challenge: Find a quiet space, stand with your feet shoulder-width apart, and begin with a basic movement like “wave hands like clouds.”
Notice your breath and let your movements be slow and intentional, following the flow of your body. As you do say, pay attention to how your energy feels as it moves through you, and let each movement bring calm and relaxation.
How Mindvalley can help: For more structured guidance, you can explore the free Modern Qi Gong masterclass with Lee Holden on Mindvalley.
5. Journaling
There’s something satisfying about actually writing (as opposed to clickety-clacking with your thumbs on a device that’s as big as your hand). Interestingly, research has found that doing so can help increase your brain’s connectivity, which helps with memory and learning.
What’s more, when you download your thoughts and emotions onto paper, it helps your mind gain clarity and process feelings in a nonjudgmental way. Journaling is like having a conversation with yourself, allowing you to notice patterns in your thoughts and behaviors.
According to Dr. Tal-Shahar, it’s about “looking inside, searching within.” That’s why he refers to it as “me-search” (as opposed to “research”).
So who knew all those “Dear Diary’s” we did when we were younger were actually for something beneficial and not just a place where we wrote about our crushes?
Mindfulness challenge: Grab a notebook or journal and set aside just 10 minutes each day. There’s no set structure; simply write down whatever comes to mind, like thoughts about your day, how you’re feeling, or even random ideas. Over time, you might notice patterns or gain insights that help you better understand your inner world.
How Mindvalley can help: Mindvalley’s Lifebook free masterclass with Jon and Missy Butcher can guide you in journaling for self-awareness and personal growth.
6. Nature walks
The birds, the bees, the greener grass, and the erected trees… No, this is not some intended innuendo. I’m talking about nature here. And immersing yourself in what Mother Earth has provided is one of the best forms of self-care.
There’s so much beauty out there, and we tend to forget about it with our heads buried in our screens. But when you pay close attention to the sights, sounds, smells, feels, and taste (where permitted, of course) of your surroundings, you can bring yourself fully into the present moment.
Mindfulness challenge: The next time you step outside, leave your phone behind (or at least in your pocket). As you walk, focus on one sense at a time—notice the colors of the leaves, listen to the wind or the birds, feel the ground beneath your feet. Try to keep your mind from wandering and bring it back to the present moment whenever it drifts.
How Mindvalley can help: For a deeper connection with nature and mindfulness, consider Mindvalley’s Energy Medicine free masterclass with Donna Eden.
7. Intuitive eating
With fast food, timed meals at restaurants, and the modern rush from one thing to the next, show of hands on who here actually takes the time to sit down and truly enjoy our meals. Me? Rarely. Do you?
This is not to point fingers or make anyone feel less than. But the point is, the lifestyle we’ve built for ourselves doesn’t always accommodate meals that last hours on end. In fact, data shows that people in the U.S. spend less time eating and drinking than their European counterparts.
That’s why intuitive eating is highly encouraged. When you’re mindful of how, when, and what you eat, you’re more in tune to your body’s natural cues.
You eat when you’re hungry and stop when you’re full. And it can help with weight management, psychological well-being, and even physical health indicators like blood pressure and cholesterol levels.
Mindfulness challenge: Before your next meal, take a moment to pause and ask yourself how hungry you truly feel. As you eat, slow down and chew each bite thoroughly, paying attention to the flavors and textures. Put your fork down between bites and take a few breaths.
How Mindvalley can help: If you learn how mindful eating can transform your relationship with food, you can dive deeper in Mindvalley’s WILDFIT free masterclass with Eric Edmeades.
8. Gratitude practices
Chances are, you’ve heard the phrase “the attitude of gratitude.” It exists for a reason—it helps shift your focus from what’s lacking in your life to what’s abundant.
“It is when we learn to appreciate the world around us, to be grateful for it that we open ourselves up to a deep sense of emotional well-being,” says Dr. Tal-Shahar in his The 5 Elements of Happiness Quest on Mindvalley.
This simple shift in mindset can have a profound effect on your mental and emotional well-being.
Mindfulness challenge: Each morning, take just a few minutes to write down three things you’re grateful for. They don’t have to be big things—small moments like a warm cup of coffee or a kind word from a friend can be just as powerful.
How Mindvalley can help: If you’d like to make gratitude a more integral part of your life, Dr. Tal-Shahar’s Quest can show you how.
9. Forgiveness practices
Emotional burdens can really cause turmoil to your inner peace. That’s why forgiveness is such a big deal—it helps you let go of resentment, allows you to move forward, and promotes emotional healing.
You free yourself from the weight of negative emotions. In turn, that can improve both your mental and physical health.
What’s more, it creates space for compassion, making it easier to connect with others on a deeper level.
Mindfulness challenge: Think of someone (or even yourself) whom you’ve been holding a grudge against. Take a moment to acknowledge the pain or frustration you feel, and then consciously, either mentally or verbally, say, “I forgive you.”
Make it like a mantra—say, feel, and repeat on a daily basis. until you truly feel the reigns of that negativity loosen its grip and let go. You don’t have to feel fully ready, but by taking this first step, you’re opening the door to healing.
How Mindvalley can help: If this feels difficult, Gelong Thubten’s How to Become More Loving Quest offers a compassionate guide to practicing forgiveness and mindfulness.
10. Mindful communication
Being mindful is a lot of work internally. However, there’s also work you can do externally—in this instance, how you talk to others and listen to others.
The words you choose can be like a salve, soothing and healing. Or it can be like a sword, cutting and causing harm. In addition, the way you listen—are you doing it to respond or to understand?
Mindful communication helps you build stronger, more meaningful connections. By slowing down and paying attention to what you say and how you listen, you foster the trust and the understanding needed to make your relationships more genuine and more fulfilling to be a part of.
Mindfulness challenge: The next time you’re in a conversation, try to pause before speaking. Notice any urges to react quickly, and if you do, take a deep breath and focus on fully hearing what the other person is saying.
When responding, choose your words carefully and speak with intention. As you listen, set aside distractions—whether it’s your phone or the need to form a response—and practice truly being present with the person in front of you.
How Mindvalley can help: Need a little help with deeper, more meaningful conversations? Download The Connection Kit, Mindvalley’s deck of conversation starters designed to spark genuine connection and understanding.
Expand your consciousness
“Right here, right now” might be a Fat Boy Slim song, but it’s the heartbeat of mindfulness. It is, according to Kerry, the key to “creating a new, more evolved, happier version of yourself.”
So, what’s next? Mindfulness Day may be the start of something beautiful, but let me tell you, if you want to dive deeper, there’s a simple way to continue this journey.
Sign up for a free Mindvalley account, and you’ll get access to:
- The first few lessons from some of their top quests—like Vishen’s 6 Phase Meditation, Dr. Ben Tal-Shahar’s The 5 Elements of Happiness, or Niraj Naik’s Breathwork for Life.
- Daily meditations to help you stay grounded and focused.
- A supportive community of people who are all about personal growth and living with purpose.
As Dr. Tal-Shahar says, “If you mindfully engage with life, everything becomes a miracle, a spiritual experience.” So why not make the shift and see what unfolds?
Welcome in.
