Imperfect Practices: Finding Calm among the Commotion

A view of the Allegheny River on a late winter afternoon. The sky is blue and there are bare trees growing on the side of the riverbank.

by Lorena Ianiro

Choosing mindfulness throughout the day can be a challenge. As a neurodivergent person, daily mindfulness is crucial for my ability to manage stress and cognitive fatigue, but I often lack the executive functioning abilities to carve that time out of my day. It can feel like being slingshotted into the day without a plan, while mindful practices become less of a priority in the face of other demands. 

I was heading to a networking event the other day. I knew this event would be the cap of an already busy day. As luck would have it, the bus plopped me at my destination fifteen minutes early, in front of a stone bench overlooking the Allegheny River. There was my fate-mandated mindful moment. 

It was a beautiful scene. It was shortly before sunset with a few white clouds on the horizon. The sunlight reflected off of gentle waves in the water. I observed the waves rippling downward in a repeated pattern.

Studies show that the sensory features of water, such as its sound and color, can be psychologically restorative. Waterscapes in cities are linked to attention restoration and stress reduction. Biodiverse landscapes produce more benefits, with a variety of sounds and wildlife to observe. Over time, the practice of spending time around water can improve psychological and mental well-being. It’s the perfect break for a busy brain.

It makes sense why being in nature feels more calming than other types of mental stimulation, like checking on my texts or reading the news. The internet provides endless stimulation, while the landscape offers only what I can observe in a given moment. There are no demands on my attention, just the invitation to be still.

Soon, it was time for me to head inside. The afternoon picked up with chatter, sounds, and smells. But that fifteen minutes of quiet observation was my oasis among the commotion. Building restorative pauses into your existing routine, like taking a pause on your commute, makes it an essential part of your routine. The most effective mindfulness practice is one that is easy to maintain and an easy choice, even on the most hectic of days.