Lucy Jarvis
Let’s be real – if you’re anything like me, switching off your mind can feel impossible at times. Social pressures, obligations, and the demands of modern life have only made things more complicated. With our phones, emails, to-do lists, and calendars constantly within reach, it’s no wonder we struggle to truly switch off.
To be honest, when I left my 9-5 career, I thought becoming a yoga teacher and changing industries would be a quick fix for creating more space and less stress in my life. Unfortunately that wasn’t the case, there is no silver bullet, life always provides obstacles and challenges. What I have learnt is that yoga practices—especially meditation and breath-work offer us tools to cultivate a more regulated and mindful life despite the up’s and down’s.
Whether you’re sitting in a Pilates or Yoga class or just trying to unwind after a long day, the constant mental chatter of to-do lists, random thoughts, and everyday noise tends to take over. Sound familiar? Well, you’re not alone.
In search of answers, I once asked my teacher how much I need to meditate and the answer was not so much of sitting in silence for 20minutes on my mat but weaving meditation into all aspects of my life, and his advice was simple: Don’t stress about finding big chunks of time to sit quietly. Yes, that’s important, but mindfulness can also be integrated into every moment of our day-to-day lives. When you’re eating, can you be fully present with your food? When parenting, can you be entirely there with your child? And when walking your dog, can you leave your phone behind and fully enjoy the experience—the sound of birds, the sensation of the breeze, the joy of your dog?
Training your mind to be present in these everyday moments makes it easier to access stillness when you do set aside time to meditate.
Why We Need Mindfulness?
We live in a world that keeps us constantly "on." While being busy is part of modern life, living in a constant state of stress isn’t sustainable for our bodies. This is where mindfulness and meditation come into play—they help weave a sense of calm into every part of your life.
As a yoga teacher (and a fellow woman in my 30s), I see this daily: we’re all striving to balance work, relationships, and self-care. What mindfulness does is give us permission to pause, even if just for a few minutes. That small act of being present helps down-regulate our nervous systems, reduce stress, and reconnect us to ourselves. And who doesn’t need a little more of that?
Making Mindfulness a Daily Ritual
If you’re thinking, “I don’t have time for this,” don’t worry—you’re not alone. The good news is that mindfulness and meditation don’t have to be long, drawn-out practices. You don’t need hours on end or a complete lifestyle overhaul. It’s about weaving small mindful moments into your everyday life.
Here’s how I like to do it:
- Aromatherapy: My go-to. Scent is a powerful sense that can instantly anchor us in the present moment. Pair it with a few deep belly breaths, and you’ve got a simple yet effective ritual to bring yourself back into the now.
- Breath: This doesn’t have to be an intimidating practice. While sitting at traffic lights or washing the dishes, focus on taking 3-5 deep belly breaths, feeling your belly expand with each inhale and deflate with each exhale.
- Herbal Tea: Make a cup of herbal tea in your favourite mug and savour it without distractions. Set your phone aside and enjoy the whole experience: the scent, the taste, the warmth, and the moment.
It’s Okay to Think Less
We’re constantly overstimulated—by social media, emails, and endless to-do lists—leaving our minds little room to breathe. The idea of "thinking less" can feel uncomfortable or foreign because we’re so used to the noise.
But thinking less doesn’t mean switching off entirely or disconnecting. It’s about giving your mind the space to rest and reset, even if just for a few minutes. It’s about creating moments of stillness amid the chaos, where you can step away from the noise and just be.
Allowing our minds to take a break from the constant stream of thoughts creates space for presence. That’s when the magic happens—our nervous systems down-regulate, stress melts away, and we can find peace even on our busiest days.
This might mean enforcing a sleep hygiene routine by putting your phone away an hour before bed or during dinner. Small, consistent steps can make a huge impact on your overall state of mind.
A Simple Beginner Practice: The 5-4-3-2-1 Technique
If you’re new to meditation or mindfulness, one of my favourite practices is the 5-4-3-2-1 Technique. It’s a grounding exercise that helps you focus on the present moment and quiets racing thoughts.
Here’s how it works:
- Identify five things you can see.
- Notice four things you can touch.
- Listen for three things you can hear.
- Tune in to two things you can smell.
- Focus on one thing you can taste.
This simple exercise engages your senses and draws your attention away from stress or anxiety, making it a great tool to carry with you throughout the day.
Final Thoughts
Mindfulness and meditation aren’t about perfection or sticking to a rigid routine. They’re about bringing presence and intention into everyday moments, giving your mind the space it needs to rest from the noise. Sometimes, we simply need to slow down, carve out just a little bit of space, and allow ourselves to reconnect—living more intuitively and leading a more heart-centered life.
The beauty lies in the small steps and practices—whether through a few deep breaths, savouring a cup of tea, or taking a mindful walk. These small acts can make a big difference.
If you're feeling overwhelmed by the idea of meditation, start small and be gentle with yourself. Over time, these practices will naturally become part of your life, helping you think less, feel more, and live with greater peace and ease.
Lucy x