Mindfulness Marathon: Let’s Get This Party Started

By Diane Sanford, PhD

Stacey and I have decided as part of Maternal Mental Health Month to sponsor a “Mindfulness Marathon,” so here’s an exercise to get you started. If you’re new to mindfulness, it’s defined as “paying attention to the present moment on purpose without judgement.” Now, if this sounds like something more to put on to your to-do list, it’s not. One benefit of mindfulness is that you can practice it while you go through your day without adding anything. All you have to do is to pay attention to what you’re already doing.

We call this “informal” practice. For example, when you’re showering, direct your attention to the sensory experience of taking a shower-sounds, touch/feeling, smells, sights and taste (well, maybe not taste although when shampoo gets in my mouth…). If thoughts occur, note them by saying “Thinking-Planning-Overthinking, etc,” and then re-direct your attention back to the sensory experience of the shower. At first, you may spend most of going from thought to sensation, thought to sensation and back again. Don’t worry, that’s completely normal. The idea is to let whatever happens happen without judgement or self-criticism.


This week your assignment (should you choose to accept it), is to pick one activity you do on a daily or regular basis, like showering, doing the dishes, driving to work, and focus on your sensory experience of the activity rather than the thoughts or “tickertape” running through your head. Do this without judgement, understanding that your mind is likely to drift from thought to sensation and sensation to thought frequently. Remember, mindfulness is realizing your mind has wandered, so when this occurs, stop, take a breath, and re-direct your attention to the moment you’re in. That’s it!