Simple Mindfulness exercise – Based on Ellen Langer’s work

Sandeep Kulshrestha, founder positivepsychologyindia.org

Ellen Langer, a psychologist known as the “mother of mindfulness,” emphasizes a practical, everyday approach to mindfulness that differs from meditation-based practices. Her work focuses on cultivating awareness, curiosity, and presence in daily life. This blog features a simple exercise on noticing new things.

The objective of this exercise is to Train oneself to be present by actively noticing subtle changes in the immediate environment, which enhances engagement and reduces stress.

Steps:

Pick an Everyday Activity – Choose something routine, like brushing your teeth, drinking coffee, or walking to work.

Engage with Fresh Eyes – As you do the activity, challenge yourself to notice three to five new things about it.

Example: If drinking coffee, notice how the aroma changes, the warmth of the cup, the taste on different parts of your tongue, or the texture of the foam.

Reflect on the Experience – Ask yourself:

How did noticing these things change the experience?

Did I feel more present or engaged?

Was the activity more enjoyable or different than usual?

Repeat Daily – Try this with different activities, like conversations (noticing tone or word choices), eating (textures, flavors), or even sitting in a room (how the light shifts, sounds in the background).

Why It Works: Langer’s research shows that mindfulness is about actively noticing variations in the present moment, leading to increased creativity, reduced stress, and improved well-being. This approach makes mindfulness accessible without requiring meditation, making it ideal for daily life.

Would you like a variation tailored to a specific setting, like work or relationships? For more details on how we can help you or your organisation, please email info@rectangleconsulting.com