The Practice of Presence: What Does It Mean to Be Mindful?

During one of my usual beach walks, I prompted myself to get out of my head and into the present moment. I do this by gently redirecting my attention away from my thoughts and back to what's right in front of me. It’s wild how I can be walking on a beautiful beach on a perfect summer day and miss most of it by being lost in my own thoughts, to-do lists, memories, or worries.

But this time, after a mile of being in my head, I reminded myself to be present. As I tuned into the world around me, I began to notice. The sunlight on the water. The feel of vitamin D absorbing into my cells. The sound of reggae on my earbuds. I made friends with a bird that strolled beside me for a bit, probably checking to see if I had snacks, then continued on his way when he realized I didn’t.  

As I leaned into the present moment, I felt gratitude. Everything chilled out. My shoulders relaxed. My chest opened. I felt… good. Connected. Whole. This deep sense of gratitude washed over me—not because anything extraordinary was happening, but because I was allowing myself to witness it.

That entire moment lasted maybe three minutes.

Then one of my favorite bands started playing through my earbuds. It was a live recording from a concert in my home state of California, a place I’ve been missing more than usual lately. The crowd was singing along, the energy was high. you could feel it, even through headphones. I thought to myself, “Damn, I bet that show was lit. I wish I had been there.”

And just like that, I got slapped out of the present moment and into a time and place that didn’t exist.

"As soon as we wish to be happier, we are no longer happy."

-Walter Landor

I noticed the shift immediately. I’d gone from being filled with gratitude and awe to suddenly feeling… a little hollow. A little sad. I wasn’t on the beach anymore, not mentally. I was wishing to be somewhere else; in a moment that wasn’t now.

So what is mindfulness, really?

It's not just a buzzword, a meditation app, or some unreachable zen state. Mindfulness is the simple (though not always easy) practice of being fully present with what is. It's about noticing without judgment. Feeling what you feel. Seeing what's around you. Being in your body. Letting this moment—not the next one, not the one five years ago—be enough.

It’s not about staying in the present every second (as my beach walk so clearly reminded me). Minds wander—that’s what they do. The power of mindfulness isn’t in never drifting off, but in realizing when you have, and gently bringing yourself back. Back to your breath, back to your senses, back to right now.

Mindfulness is that split second when you catch yourself leaving the moment—and you choose to return. Again and again.

If you need a "go-to" book on mindfulness, check out Full Catastrophe living by Jon Kabat-Zinn.

The Misconceptions About Mindfulness

A lot of people think mindfulness means having a totally quiet mind, sitting cross-legged for 30 minutes, or becoming a monk. And when they can’t achieve that, they give up. But the truth is:

1. You don’t have to “clear your mind.” Your mind is going to think. Mindfulness isn’t about stopping thoughts—it’s about noticing them without getting swept away.
2. You don’t have to sit still. Walking, driving, showering, eating, even doing dishes can all be mindful practices if you’re actually present while doing them.
3. You don’t have to be calm. Mindfulness doesn't mean you're always peaceful. It means you're aware of what’s happening inside and in front of you, even if what’s happening is messy or uncomfortable.
4. You can start where you are. No special equipment, incense, or mountain retreat required.

Simple ways to Practice Mindfulness Today

If you're curious about how to start—or come back to—mindfulness in your own life, here are a few simple entry points:

3 Conscious Breaths

Wherever you are right now, pause. Take a deep inhale. Then another. Then one more. Pay attention to the rise and fall of your chest. That’s it. That’s a mindfulness practice.

Mindful Walking

Try going for a short walk without distractions. Feel your feet connect with the ground. Notice the textures, sounds, and scents around you. You don’t need to walk slowly or dramatically—just walk aware.

Savor One Thing

Whether it's your coffee, a bite of lunch, or your evening shower—pause and really experience it. How does it feel? Taste? Smell? This is presence.

Mindfulness Before the Scroll

Before checking your phone, take a moment to ask yourself: What am I feeling right now? Why am I reaching for this? Even that pause is mindfulness.

Check In, Not Out

Instead of trying to escape the present moment, mindfulness invites you to drop deeper into it—even if what you find isn’t all that comfortable. Presence doesn’t fix pain, but it helps you meet it with less reactivity so that you can more effectively identify what it means and what, if anything, needs to be done about it. 

For more practices like these, I love this roundup of science-backed mindfulness techniques.

Like anything, mindfulness gets easier with practice.

Closing Thoughts

When you choose mindfulness, you’re choosing to return to yourself—and that’s a choice you’ll make again and again, no matter how many times you drift away. Whether it’s three minutes on a walk, a body scan, or simply taking the time to savor a cup of coffee, presence is available to us in the smallest moments. And those small moments? They add up to the whole of your life. The more we show up to the present, the more connected, grateful, and alive we feel. We also become more prepared for the rest of life—because when we’re grounded, clear-headed, and aware, we’re better equipped to navigate challenges when they come.

I wish you well on your mindfulness journey💛

Cristina Chinchilla, LCSW