Mindfulness: What It Is, Why It Matters, and How to Practice It Day to Day

Did you ever find yourself halfway through your day and realize… you weren’t really

there for most of it?

Maybe your body was in the meeting, on the call, or driving the car, but your mind?

Somewhere between your to-do list, a weird comment someone made, and what you’re

going to cook for dinner. You are not alone.

Most of us are living in fast-forward. We are fast-paced, multitasking, and always

thinking about something else. And that’s exactly where mindfulness comes in.

In a world that moves fast and demands constant attention, mindfulness offers a

moment to pause and reconnect - with ourselves, our values, and the present moment.

At the CBT/DBT Center, mindfulness is integrated into many of our approaches, as it

helps build the foundation for genuine, lasting change.

So, What Is Mindfulness?

Mindfulness means paying attention, on purpose, to the present moment - without

judgment.

It’s not about clearing your mind or "feeling calm" all the time. It’s about becoming aware

of your thoughts, emotions, and physical sensations as they are, so that you can

respond with intention instead of reacting automatically.

In CBT, this awareness helps us catch distorted thinking patterns early.

In DBT, mindfulness is one of the core skills - it helps us tolerate distress, regulate

emotion, and improve relationships.

What Mindfulness Can Do for You

Here’s what research (and experience) shows mindfulness can support:

• Emotional regulation: It creates space between emotion and reaction.

• Reduced anxiety and rumination: It interrupts the cycle of overthinking.

• Improved focus and clarity: It trains attention like a muscle.

• More intentional decision-making: You’re less likely to act on autopilot.

• Greater self-compassion: You learn to relate to yourself more gently.

For many clients, mindfulness becomes a bridge between inner chaos and inner

stability. It is a way to come back and reconnect to themselves in moments of

overwhelm.

Mindfulness in Daily Life: 5 Practical Ways to Start

You don’t need to meditate for an hour a day to benefit. Here are small, doable ways to integrate mindfulness into your everyday routine:

1. Mindful Breathing (1–2 minutes)

Pause. Notice your breath - inhale, exhale. Feel the air move in and out. That’s it.

This short practice can be grounding, especially in moments of stress.

2. 5-4-3-2-1 Grounding Exercise

A go-to DBT skill for anxiety:

o 5 things you can see

o 4 things you can feel

o 3 things you can hear

o 2 things you can smell

o 1 thing you can taste

This engages the senses and brings you back to the present.

3. Mindful Eating

Choose one bite of food. Slow down. Notice the taste, smell, texture. This

practice helps shift you out of autopilot and into awareness.

4. Name It to Tame It

When you feel a strong emotion, try saying:

“I notice sadness is here.”

“I’m experiencing anxiety right now.”

Labeling the emotion mindfully creates distance and clarity.

5. Mindful Transitions

Instead of rushing from one task to the next, pause before moving on. Take one

conscious breath between meetings, errands, or phone calls. This tiny habit

builds a thread of presence into your day.

Mindfulness isn’t a magic fix, but it is a powerful tool that helps us stay present with

whatever is happening inside or around us. At The CBT/DBT Center, we help clients

develop mindfulness not just as a skill, but as a way of relating to life with more clarity,

compassion, and control.

Start small. Stay curious. And remember: every moment is a gift. Let yourself live it - not

just pass through it.