I like to think of mindfulness as a muscle we get to slowly strengthen overtime.

I had a friend tell me that for 30 days, she committed to 5 push-ups every morning. That sounds like nothing right? False. After that month passed, her shoulder tension reduced, her muscle mass increased, and she felt stronger.

Building muscle depends on gradual, consistent action.

Now let’s apply this to our mindfulness muscle!

If the thought of 30 mins of meditation daily makes you want to run away, you are NOT alone! Mindfulness is simply being intentional. Focusing your mind on something specific like breath, colour, or texture to truly immerse yourself in the present moment.

The present is where past regrets and future worries hold no value. The more time we spend in the here and now, the more we invite in contentment, stillness, and joy.

My Favourite Mindfulness Practice

I’m a sucker for a good, long walk in nature. It’s always been a time of peace, so why not add in a little bit of mindful practice? And best part? You get to experience how mindfulness gets to happen anywhere, any time.

It’s simple. I challenge myself to notice the unnoticed.

I often walk the same nature trails and neighbourhoods weekly, so I challenge myself to discover new details each time.

Imagine you’re a child, looking out at the world for the first time ever—what catches your eye? What creates wonder in you? Let your eye snag on interesting textures and out-of-place colours. Kick through the crumpled leaves, and see what you uncover. From the perfect spirals of a pinecone and the pastels of a snail shell, to scattered branches on the floor and hidden mushrooms, there’s ALWAYS something new to appreciate.

Let that feeling of awe and wonder fill your up, drowning away worries, non-serving thoughts, and noise. 

How I Stumbled Upon Wild Grapes with this Exercise

 After experiencing a hectic Wednesday morning, I found refuge in one of my favourite little trails by my apartment. I breathed into the brisk Fall air and closed my eyes.

I asked myself, what would 6-year-old me want to explore?

Before I even opened my eyes, I knew where I would go. There was a small stream marking the edge of the trail which I’ve always been curious to cross. Crossing meant getting my feet wet and somehow finding my ways through a tangle of trees and vines.

But today, I didn’t care. I splashed right through, and spent the next 15 minutes stepping over rocks, climbing over fallen logs, and dodging the random bunches of stinging nettle that scattered much of the way.

I remember pausing by the edge of the stream, puffing warm breath on my gloveless hands, when something caught my eye. It was a hint of purple poking through a tangle of brown vines. 

I stepped close and paused. My mouth fell open. A mass of vines, taller than me had grown over some fallen logs, completely COVERED with tiny wild grapes.

Much to my surprise, tears had started to well up at this sight. I had lived by this trail for the past 9 years, but only now had I ever ventured off the marked trail. How could I have missed this for so many years?

After properly identifying that these were, indeed, wild grapes, I snacked on a few and collected some to take back home. The whole time, I was mumbling silent prayers of gratitude. 

When we allow ourselves to experience the richness of life in the here-and-now, we are led to experiences that could never have been planned for. Instead of escaping from life, we allow ourselves to escape into life. 

So here’s my challenge to you. The next time you’re out for a walk, allow curiosity to be your guide. Immerse yourself in each sound, texture, and colour and just explore!