Read. Pray. Stretch. Breathe. Cook.

About five years ago, my therapist at the time took me outside during one of our sessions and instructed me to sit down on a step and close my eyes.

“What do you hear?” she asked.

“Um, cars on the road?” I said.

“What else?”

I listened. “Birds.”

“What else?”

“The wind.”

This went on for a while then she asked me what I could smell.


Then, she told me to open my eyes. She handed me a leaf.

“Look at this leaf,” she told me. “Describe it to me.”

I didn’t know what the purpose of this outdoor activity was. The weather was nice, and I was enjoying a break from the muddy waters of feelings I typically waded through during our sessions, but describing a leaf? I thought we might be erring on the side of kooky.

Later, my therapist would explain the purpose of this exercise: to practice mindfulness.

Mindfulness is a trendy word these days, but five years ago I had never heard of it. I didn’t know how to practice it, and I didn’t understand how it could help me. Mindfulness, as I understand it, is the practice of being present with your mind, body and spirit by noticing and being aware of what is around you in that moment. Sounds easy enough, but for someone like me, practicing presence of mind is incredibly difficult.

Most of my thoughts on any given day take place in the past or the future, rather than the present. When I’m in conversation with someone, I find myself thinking about the thing I need to do next. I stop mid-task, mid-T.V. show, mid-page to get up and do something I forgot to do. While I’m driving, I think about what I should have said, done or how I should have behaved differently.

I am rarely present with what’s right in front of me—the road, a book, my friend—and instead live a life that takes place in the future or in the past. What lives in the future? Anxiety and fear of the unknown. What lives in the past? Regret, worry, could-have-beens.

I often think about that day sitting outside looking at that leaf. I twisted it around in my hand. I still remember exactly what it looked like. Small, light green, smooth. That leaf was my introduction to the idea of being present, and it represents how I want to live my life in 2019, mindful of what’s in my direct line of sight. This year, I want to truly listen in conversation. I want to do the task at hand without doing other tasks in my head. I want to notice the weather and how it feels. I want to look at leaves and see the veins in them, feel their smooth and rough textures, study their deep green color.

I’ve realized one of the reasons practicing mindfulness is so difficult is that it requires quite a bit of surrender. Worrying about the future is a form of control. It allows me to try and imagine it, guess what will happen, make assumptions about events, people and things—all of which is an attempt to control what I can’t. Agonizing over my past is a similar form of control. At least agonizing over it allows me relive decisions and redo them, giving me the false that I can undo and redo what has already been done.

Living fully in the present means I have to loosen my grip on future’s fears and past’s regrets. Living in the present is a letting go and a confession that I am not in control.

This is what makes mindfulness a spiritual practice for me. It’s one of the many surrenders required in the Christian life. It is telling God, I trust you enough with my past and future to be with you here right now. It gives me the ability to see what God is doing, restoring and renewing right in front of me. And it allows me to see, notice and appreciate all that God has made, down to the very last leaf.

This week I posted on Instagram that I didn’t have any huge goals for this year. I just wanted to read, pray, stretch, breathe and cook. I realize now that all of those activities force me to be present. When I read, I am immersed in a story. When I pray, I am in conversation with God. When I do yoga, I am constantly instructed to return to my breath. When I pay attention to my breath, I am aware of my body and my lungs, the way air feels as it passes through me. And cooking, well, because I am not a very good cook, my mind can’t wander while I am chopping, sautéing and simmering. I have to give vegetables, knives, pots and pans my full attention or things will go awry quickly.

Read. Stretch. Breathe. Pray. Cook. They are simple things, but I do at least one of them every day, making the practice of presence a very doable, and daily, goal for me.

I want to be here for my life. I want to see, taste, smell, hear and feel it. This year, if you run across a kooky lady on the side of the road staring intently at a leaf, breathing in the air, and listening for all of the sounds, it is probably me and you can just keep on walking because that means I am doing alright.


  1. Ginger Snip on January 9, 2019 at 8:58 am

    Dear Andrea,
    Thank you for this thoughtful post. I have a friend here in Telluride who teaches mindfulness at the library and at the schools. I appreciate your Christian perspective of this practice. Your writing is so articulate and touching. Thank you.
    Ginger Snip

  2. Kristen Glass on January 9, 2019 at 9:26 pm

    Great words Dre. A much needed reminder for me. I have a to do list constantly running through my mind and many things tugging my attention away from the people and experiences I’ll want to have a detailed memory of years from now.

  3. Pam Newberry on January 12, 2019 at 8:52 am


  4. Brittany on January 12, 2019 at 9:07 am

    Mindfulness is a newer practice for me as well, and it’s been really healing, despite how hard it sometimes seems. Your comment about worrying about the future as a form of control really struck home with me. Thank you for sharing. I think I’ll go meditate now :).

  5. Emily on January 12, 2019 at 11:00 am

    Oh, this is so good and truly resonates! I keep hearing people claim “be intentional” as their word for the year and I think it falls right in line with mindfulness. Choosing to do things in the moment that matter. Choosing to pay attention. Choosing to trust.

  6. Julie Sikora on January 12, 2019 at 3:47 pm

    These words are healing! What you describe as mindfulness, being present to the moments of our lives, is what I so long to do and yet have a difficult time doing. During the last year I made a half-conscious decision not to attempt multitasking, because I noticed it shredded my peace of mind and my temper very quickly. Still find myself doing it – especially mentally – and that popping up mid-activity to do something I forgot sounds all too familiar! My tendency is to let the things/tasks steamroll connection moments with my daughters and husband, so living like people matter (slowing down to enjoy those moments with them) is how I will be practicing mindfulness this year.

  7. Delora on January 12, 2019 at 8:46 pm

    SO good! Thank you for sharing this. It’s my heart and hope for this year as well. ?

  8. Carin van den Berg on January 17, 2019 at 2:16 am

    Please add me to your email list

  9. Marcella on January 21, 2019 at 1:17 pm

    The five senses are so powerful, if we let them be, aren’t they? Thanks for sharing your experience. It’s always great to be reminded of just how beautiful the current moment truly is.

  10. Christine DeVault on April 22, 2019 at 6:51 am

    Thank you for your Christian perspective on Mindfulness! I’m interested in reading your website.

  11. Olivia Lua on August 1, 2019 at 1:41 am

    vary good…………

  12. Nancy on May 6, 2020 at 12:27 am

    Andrea, Thank you for your Beautiful words of wisdom!

  13. Margo on May 6, 2020 at 9:22 am

    Because of my alcoholic mind (yes, even after more than 40 years of recovery, spiritual and personal growth, I still have an “alcoholic mind”!), I struggle on a daily basis to remain fully in the present moment. It is a moment to moment endeavor and making to do lists or trying to live following a schedule hasn’t helped much so far. It’s still a struggle. But then I have moments when I just sit with the struggle and feel the discomfort and discontent and realize that just for that moment I am being mindful. Don’t get me wrong: I’m not whining or complaining, I have grown tremendously and I am truly grateful for my life and where I’m at right now. Just saying, it’s still a struggle: progress not perfection?.

  14. Jane on May 6, 2020 at 11:29 am

    Thank you Andrea for sharing your Christian perspective on mindfulness. I love it!

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