Sometimes we think that to practice mindfulness we need to be in complete silence, have a free hour or know how to meditate perfectly. But the truth is that we can start in the simplest… in the acts of every day. Those that we repeat automatically, without thinking about it.

I confess that there was a time in my life when I could no longer sit and meditate. My mind and body were not ready. But I started again, without making demands on myself… noticing the sounds of the morning, the movement of a toothbrush, the green of a leaf. I still use those practices today. Walking. Observing. Breathing. Because meditating can also be moving with awareness.

1. Brushing your teeth with mindfulness

– Feel the texture of the brush.
– Note the taste of the pasta.
– Listen to the sound of water.
– Feel the movement in your mouth.

A routine moment can be your first step toward calm.

2. Listening to the sounds when going out in the morning

– Stop.
– Listen with intention.
– Name five sounds around you.

That pause brings you back to the present.

3. Observe with intention

– Look at a plant, a cloud, a cup or anything that catches your eye.
– Note colors, textures, shapes.
– Breathe while observing.

To be present is not to do more. It is to see more.

“The practice is not to escape from life, but to touch life deeply.” – Thich Nhat Hanh

4. Mindful bathing

One of the most challenging – and at the same time most beautiful – practices is to bathe with mindfulness.

It’s not just being under the water, it’s feeling the water.
-Noticing the temperature, how it falls on your skin, how the sponge feels, the soap, the smell of the shampoo.
-Listening to the sound of the water, watching the steam, letting yourself be enveloped by that moment without thinking about what’s next.
-It may seem difficult at first, but it’s not about making it perfect.

For my people

This blog series is born from the heart and the desire to offer you support in these difficult times for our Latino community. I know there is uncertainty, fear, sadness. I feel it too. And that’s why I’m here: to share with you simple tools to help us find a little peace, even if it’s just for a few minutes.

Do you want support in your wellness practice?

I am here if you need a gentle guide, someone to walk with you. You can write me or visit my website to learn more about my mindfulness and holistic health sessions.

👉mindfuloasispbg@gmail.com #SelfCareJourney #MindfulOasis