It’s unlikely to imagine this shot was captured at the Santa Monica pier amongst hundreds of strangers laughing, talking and splashing in the ocean below as the photo tells a story of serenity and solitude.  And thus is the challenge of finding peace in the hustle and bustle of daily life as it’s all too easy to get swept away by noise, stress, distractions and the anxiety of neverending to-do lists.

Welcome to mindfulness.  Amidst the chaos there’s a sanctuary of peace waiting to be discovered and this is the world of mindfulness.

Mindfulness is the practice of being fully present and engaged in the moment, without judgment. It’s about paying attention to our thoughts, feelings, bodily sensations, and the world around us with openness and curiosity. In essence, it’s the art of living life with intention and awareness.

And one of the most transformative aspects of mindfulness is its ability to transform our relationship with ourselves and others. When we approach life with mindfulness, we become more attuned to our own needs and emotions, as well as those of others. We become better listeners, more empathetic friends, and more compassionate beings.

Three ways to begin practicing mindfulness include:

1.) Mindful Breathing: Close your eyes gently and bring your attention to your breath. Notice the sensation of the breath as it enters and leaves your nostrils or the rise and fall of your chest or abdomen. You can place one hand on your belly to feel the movements more clearly. Allow your breath to flow naturally, without trying to control it. If your mind starts to wander, gently bring your focus back to your breath and practice for a few minutes each day, gradually increasing the duration as you feel comfortable.

2.) Body Scan Meditation: Close your eyes and bring your attention to different parts of your body, starting from your toes and moving all the way up to the top of your head. Notice any sensations you may be experiencing in each part of your body, such as tension, warmth, or tingling. As you scan each body part, allow yourself to fully experience the sensations without judgment or the need to change anything. If you notice any areas of tension, imagine sending your breath to those areas, allowing them to relax and soften. Practice this body scan meditation for 10-15 minutes, gradually increasing the duration over time.

3.) Mindful Walking: Take a short walk outdoors, preferably in a quiet and peaceful environment. As you walk, pay attention to each step you take, noticing the sensation of your feet making contact with the ground. Tune into the sights, sounds, and smells around you, fully immersing yourself in the present moment. If your mind starts to wander, gently guide your attention back to the physical sensations of walking. You can also synchronize your breath with your steps, inhaling as you take a step forward and exhaling as you bring the other foot forward. Practice mindful walking for 5-10 minutes, gradually increasing the duration as you feel more comfortable.

In a world that often feels chaotic and overwhelming, these simple mindfulness techniques will help cultivate a sanctuary of peace and tranquility in daily life. True happiness and fulfillment are not found in external circumstances, but within the depths of our own hearts and minds and consistency is key. So let’s embrace the practice of mindfulness and soar above the boardwalk and bullsh*t with open arms, knowing that with each mindful breath, we inch closer to finding peace amidst the chaos.