Breathing in, breathing out—this simple mantra lies at the heart of several everyday practices. One begins by anchoring attention in the breath: inhaling deeply through the nose, feeling the air expand the abdomen, then slowly exhaling through the mouth. Just a few mindful breaths before a hectic Zoom meeting or in the queue for morning coffee can transform tension into calm.

Whenever steps are taken—whether pacing around a home office or strolling through a city park—each footfall becomes an anchor. Slow down, feel the sole touch the ground, notice the tiny shifts in balance. In urban jungles bustling with scooters and chatter, mindful walking cuts through the noise like a breath of fresh air.

Meal times morph into meditation sessions by chewing deliberately, savoring each bite as though it were the first. Tasting food’s textures and flavors with full attention turns eating into a feast for both body and mind. Think of it as cultivating gratitude, plate by plate.

Thich Nhat Hanh also invites practicing “looking deeply.” It’s about pausing in front of a loved one or a tree and observing with a soft gaze—recognizing interconnectedness and nurturing compassion. In an age of fleeting Instagram stories, lingering in the present moment becomes a radical act of kindness toward oneself and others.

Another jewel is “deep listening.” Rather than rehearsing responses during a conversation, ears open wide to truly absorb what’s being said. In a world of endless podcasts and TikTok trends, this kind of attention can feel revolutionary—transforming relationships and defusing conflicts before they escalate.

Finally, keeping a short “hugging practice” on standby—literally wrapping arms around oneself or reaching out to others—releases oxytocin and reminds that connection is just an embrace away. Especially now, when so much human contact has gone digital, a mindful hug can thaw the frostiest of days.

These simple exercises stitch mindfulness into the fabric of daily life, making every breath, step, and bite an opportunity to wake up fully.