You’ve probably heard the word tossed around a lot lately—mindfulness. It’s become a bit of a buzzword, showing up in podcasts, on social media, and even in workplace wellness emails. But beyond the trendy vibe, mindfulness is actually a powerful, research-backed practice with real benefits. And no, it’s not just about sitting cross-legged with your eyes closed while ocean sounds play in the background (though that can be part of it).
The Basic Idea
Mindfulness is simply the act of paying attention on purpose. That means being fully present in the moment and not zoning out, not thinking about what happened earlier, not stressing about what’s next. You’re just here, right now, noticing what’s happening without judging yourself or the situation.
One of the pioneers in mindfulness research, Jon Kabat-Zinn, defines it as:
“The awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding of experience moment by moment.”
That’s a mouthful. Let’s simplify it:
Mindfulness = intentionally noticing the now.
Sounds simple, right? But that’s the thing. It is simple, just not always easy.
Where Did Mindfulness Come From?
While mindfulness is all the rage today, it didn’t just show up out of nowhere. The practice has deep roots in Buddhist meditation traditions, but the version that’s made its way into schools, therapy offices, and even company wellness programs is usually a secular take on it.
A big part of that shift came from Jon Kabat-Zinn, the same researcher we mentioned earlier. Back in 1979, he started the Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts Medical School. Since then, thousands of studies have been done showing how mindfulness helps with everything from stress and anxiety to chronic pain, depression, and even immune health. It’s not a miracle cure, but it’s definitely more than a passing trend.
Why Does This Matter?
Let’s be real. Our minds are like over-caffeinated toddlers, always running around, grabbing our attention, worrying about something that already happened or freaking out over something that might happen.
And when that’s the default, we tend to either suppress what we’re really feeling (“I’m fine, everything’s fine”) or get stuck in a cycle of self-criticism, rumination, and anxiety. Kabat-Zinn noticed that people, especially those dealing with chronic pain or emotional challenges like depression or anxiety, often tried to push away their feelings instead of working through them. The result? Things festered. Struggles got worse. Emotions turned into monsters under the bed.
Mindfulness helps interrupt that cycle. Instead of running from thoughts or emotions, you observe them. You give them space, look them in the eye, and say: “Okay. I see you. Let’s talk.”
And that shift changes everything. The other great thing is it’s happening in the moment and not waiting to come back to it and feel it later, when those feelings are gone and moved on.
Time and Emotion Are Linked
Ever noticed how time drags when you’re miserable? Like when you’re sitting through a boring class or stuck in a meeting you don’t want to be in? But the second you’re doing something fun, like hanging out with friends, binge-watching your favorite show, or going on a hike, time seems to fly.
That’s not a coincidence. It’s all about your emotional state and your focus. When you’re fully engaged in the present, time becomes fluid. When your mind is elsewhere, like worrying, judging, or overanalyzing, time stretches in all the wrong ways.
Mindfulness lets you stay with the moment, even if that moment is uncomfortable. And by doing that, something weirdly wonderful happens: those uncomfortable moments start to lose their power. You begin to realize you can handle them.
It’s Okay to Feel Things
Let’s clear something up: being mindful doesn’t mean being chill all the time. It’s not about pushing your emotions away. In fact, it’s the opposite.
Mindfulness is about letting yourself feel things. From sadness, joy, anger, anxiety, and not shaming yourself for it. It’s about noticing those emotions without spiraling or turning on the inner critic.
This can be tough. Sometimes, it brings up stuff you didn’t even know was bothering you. That’s why therapy and mindfulness often go hand in hand. A good therapist will help you face those feelings without getting overwhelmed. They can be your guide while you explore what’s under the surface—one layer at a time.
At Evolve Counseling in Fort Collins, for example, Lindsey and Ben specialize in creating that kind of space. They help people slow down, sort through emotions, and build practical tools using things like CBT (more on that later) and mindfulness.
The Cost of Not Being Present
When we’re not present, we pay for it, emotionally, mentally, and even physically. Ruminating on the past leads to guilt, regret, and sadness. Worrying about the future creates stress, anxiety, and fear. It’s like your brain is running simulations of all the worst-case scenarios… for fun.
But when you anchor yourself to the present, that chaos fades. Suddenly, you’re not at the mercy of your thoughts but instead you’re the one in charge.
And the research backs this up.
- Lower anxiety levels
- Reduce the chance of depression returning
- Help with chronic pain
- Improve how you cope with stress
- Decrease binge eating
- Increase emotional regulation
Basically, being mindful helps you become more resilient. Life still throws curveballs, but you’re not swinging wildly in the dark anymore.
So, How Do You Practice Mindfulness?
It doesn’t have to involve incense or sitting for hours in silence (unless you want it to). Mindfulness can be transitioned into daily life in ways that feel natural and even fun.
1. Mindful Observation
Pick something in your environment, like a tree, a cup of coffee, your pet, and study it like you’re seeing it for the first time. Notice colors, textures, smells, and sounds. When your mind wanders (and it will), just pause and gently bring it back.
2. Focus on Your Breath
Close your eyes. Place your hand on your chest, and take a deep breath in… and out. Feel your lungs expand and contract. Listen to the sound of your breathing. This is one of the simplest ways to ground yourself. It’s also a great go-to during anxious moments. The other way is also called box breathing. This is very similar, can be done anywhere you are comfortable, and is easy to learn.
3. Meditation
This is what most people think of first. But meditation isn’t just “clearing your mind.” It’s about coming back to the present again and again. Some people meditate in silence. Others use guided apps like Insight Timer.
4. Movement-Based Mindfulness
- Go for a walk and really notice your surroundings. Look at colors or leaves, birds, and how they might sound, and stop and notice a dog on your walk.
- Try yoga and pay attention to your breath and body. This is a great time to close your eyes and just hear. And if you’re like us, you’re slower than the teacher, that’s okay! Go at your own pace and just be in the moment.
- Run, lift weights, or play a sport. Focus on how your muscles feel and the pull and push you are doing.
Even paddle-boarding on a lake (hello, Colorado friends!) can be meditative when you let yourself get fully immersed in the experience.
5. Art and Creativity
Draw, paint, sculpt, doodle, write. Let yourself get into the zone where your hands are busy and your brain can wander without pressure. This is mindfulness, too. You’re present, engaged, and expressing something real. Writing can be helpful if you aren’t one who is very artistic, simply writing out thoughts, or a story, can help you focus on the thing in front of you and only one task.
Where Does Therapy Fit In?
Mindfulness is powerful, but when emotions get really intense or you’re dealing with deeper stuff (trauma, depression, anxiety, grief), it can help to have someone in your corner. That’s where therapy comes in.
If you don’t know where to start, look for a therapist who uses CBT (Cognitive Behavioral Therapy). It’s a proven method that helps you:
- Recognize unhelpful thought patterns
- Understanding how your thoughts can impact your emotions and your behavior
- Build healthier ways to respond
Lindsey Phillips, LPC, and Ben Smith, LPC at Evolve Counseling Fort Collins specialize in this exact kind of work. They don’t just nod and take notes while you talk; they collaborate with you. You’ll have real conversations. You’ll create a plan. And mindfulness will be part of that journey.
Mindfulness isn’t about perfection. It’s about practice. It’s about remembering, again and again, to come back to the present moment.
You’ll get distracted. You’ll forget. You’ll have days where you’re stressed and emotional, and the last thing you want to do is “breathe through it.” And that’s fine. Mindfulness doesn’t judge. It simply invites you to begin again.
So, whether you try a five-minute breathing exercise, take a mindful walk, or reach out to a therapist, know that every small step counts.
You don’t need to be a monk to benefit from mindfulness. You just need to pause long enough to notice what’s happening right now.
Because this moment is the only one you truly have.
