Consider what’s happening right now. Seriously, what is literally happening to you right now? Where are you sitting as you read this: the type of chair, how your body feels resting atop it, or how your legs and torso feel against the chair’s surface? Are you cradling your phone with your hand: the bottom resting on your pinky knuckle, supported upright by your three middle fingers behind it, as your opposable thumb scrolls up and down the smooth screen?

Knowing, and being aware of, what’s happening to you in the moment is a process known as mindfulness. Mindfulness is an awareness of the present moment in time, and your existence in the world right now. It is a practice that grounds us in the here and now by slowing us down– enhancing our awareness of what we feel, what we do, and what we think at any given moment– and requires being present, non-judgemental, with an expectation of a wandering mind.

Mindfulness – Being Present in the Present

We all have an inner voice in our mind, where we think, articulate and process what we experience, what we’ve experienced in the past, or hope/plan/fear/etc. for the future. In fact, 47% of the time, we’re likely to be disengaged from the present moment, stuck in our head rather than engaged with the world (according to a 2010 Harvard study). The mind’s propensity to wander may be the main reason so many individuals neglect mindfulness, despite the crucial role it plays in fostering feelings of happiness and fulfillment.

Humans are easily distracted creatures, a feature that’s only become more problematic in the modern world. The exponential technological growth of the past half century has been a blessing and a curse, as the nearly infinite choice of activities at our disposal often appear explicitly designed to remove focus from the present reality.

In my last blog on meditation, I touched upon meditation’s connection to mindfulness, how it can increase your ability to be mindful every day, and the concurrent practice of mindfulness meditation as a meditative style. While meditation and mindfulness are inextricably linked, you don’t need to practice meditation to improve your mindfulness abilities, and can actually increase your mindfulness with concentrated focus.

Four Ways to Improve Your Mindfulness

1. 1. Absorb every detail of your daily life and routines – No matter the activity— maybe brushing your teeth, or cooking a meal– you can enhance and utilize mindfulness by soaking in every last detail of your experience. You can notice the feel of bristles on your teeth and gums, hear the brush as it scrubs, or notice the taste and consistency of the toothpaste. Whether you listen to the sound of the keys when you type, or the feel of the ground beneath your feet when you walk, take the time and effort to truly absorb what you’re doing in every waking moment.

1. 2. Use your senses to feel and experience every aspect – As with deep absorption, mindfulness allows you to capitalize on the sensory experiences of being alive. What you see, smell, hear, taste and feel informs what you think and do, and if you’re consciously aware of your senses and what they are allowing you to experience, your mind will shift towards the present and enhance feelings of happiness.

1. 3. Conduct a body scan – Mindfulness is a great way to be in tune with your physical body– reminding us that we’re alive– and conducting a mental scan of your body can help reiterate yourself in the present. Wiggle your toes and feet, flex your shin and thigh, squeeze your abs and back, and notice how your arms, mouth, nose, eyes, forehead, etc. feel right now. A quick body scan removes you from your mind, reconnecting you with your physical, present self.

1. 4. Remember the basics of mindfulness – Mindfulness requires being present, being non-judgemental, and the expectation that your mind will wander on occasion. Don’t beat yourself up if your efforts towards mindfulness falter, and don’t revert into your mind. Stay present, stay alert, and reap the joyful rewards awaiting you when you consciously focus on the here and now.

Anyone can rewire their brain through mindfulness techniques, and enhance their ability to be mindful at any given moment. If you focus on the small details of everyday life, remembering your physical body and your interaction with the external world, you’ll find yourself happier, more fulfilled, and ready to live a long, meaningful life.