Soft & Slow - A Gentle Approach to Mindfulness
- Shanna Truffini
- Feb 4
- 5 min read
In a world that moves quickly and constantly pulls for our attention, slowing down and softening our pace can feel unnatural. We are often encouraged to move faster, do more, and push through, even when our body and mind are asking for something gentler. This is where a soft and slow approach to mindfulness comes in. This gentler pace is exactly what makes mindfulness work.
Mindfulness is about awareness. It is noticing the present moment, your body language, where your attention is, your thoughts, and the small details around you. It is about bringing awareness to the present moment with kindness and curiosity.
Soft and slow describes how we practice mindfulness. Soft means easing tension in the body and mind, relaxing the shoulders, unclenching the jaw, and approaching moments without pressure. Slow means giving yourself permission to move at a pace that allows awareness, doing one thing at a time and noticing what is happening as it unfolds.
For gardeners of all ages, mindfulness is like tending the soil before planting. When we soften our pace and slow our movements, we create space to feel more at ease in the moment. A soft and slow approach allows mindfulness to feel approachableand naturally part of everyday life.
Scroll down to explore the benefits of soft and slow mindfulness and where it fits into daily life. And scroll all the way to the bottom to collect your Soft & Slow Gardening Tool Badge.
Why Soft & Slow Mindfulness Works
When mindfulness is approached softly and slowly, it becomes more supportive and naturally part of everyday life.
A soft and slow approach to mindfulness can support the body and attention in these ways:
🌱 Calms the nervous system and reduces overwhelm
🌱 Supports focus by anchoring attention in the present moment
🌱 Encourages awareness without pressure or judgment
🌱 Makes mindfulness easier to return to consistently
🌱 Builds a sense of grounding and inner steadiness
🌱 Supports resilience through small, repeatable moments
When mindfulness is approached softly and slowly, these shifts happen naturally. The body has a chance to settle, attention becomes less scattered, and awareness grows without force. Instead of feeling like something to maintain or get right, mindfulness becomes something we return to in small moments throughout the day. Over time, those moments add up, supporting steadiness, resilience, and a greater sense of being present in our own lives.
Why Staying Present Is So Important Right Now
We are surrounded by constant input, fast-paced information, and endless distractions. These patterns can quietly pull us away from our center without us realizing it.
Why Staying Focused Feels Hard Right Now:
❌ Fast-moving information throughout the day
❌ Shortened attention spans and constant notifications
❌ Difficulty focusing on one thing at a time
❌ Fear-based media rooted in division
❌ Multitasking that leaves us feeling scattered
Mindfulness helps us recognize when these patterns are taking hold. By slowing down and softening our attention, we can gently return to the present moment instead of getting swept away. This awareness gives us more choice in how we respond and how we care for our energy throughout the day.
What Presence Can Feel Like
When we slow down and soften our awareness, the body often gives us clear signals that we are moving in a supportive direction.
Presence often shows up in subtle, steady ways, such as:
✅ Breathing that feels fuller or more natural
✅ A sense of calm or steadiness
✅ Feeling more present in conversations or activities
✅ Gentle ease in the body
✅ Relaxed shoulders
✅ A jaw that feels unclenched or at ease
✅ A feeling of calm without needing anything to change
These signals help us recognize when our attention is settled in the present moment. They are gentle reminders that slowing down and softening our awareness is supporting us, even in small ways.
How Presence Often Shows Up
When we slow down and soften our pace, presence tends to show up in simple, natural ways.
You may notice it as:
✓ Sharing a moment together without rushing
✓ Focusing on one activity at a time
✓ Noticing what you’re doing while you’re doing it
✓ Moving at an unhurried pace
✓ Allowing awareness to stay with what’s happening
✓ Listening without planning what to say next
✓ Eating or drinking without scrolling
Presence doesn’t need to be created. It settles naturally when we slow down.
Everyday Moments to Practice Soft & Slow
Soft and slow mindfulness does not require extra time or effort. It shows up in ordinary moments that are already part of our day.
These are some simple places where soft and slow awareness can naturally fit in:
Brushing your teeth ~ Slow down and focus on each tooth. Notice the movement of your hand and the sensation in your mouth.
Walking down the street ~ Walk at a softer pace. Look around and notice colors, sounds, and movement.
Sitting at your desk ~ Soften your shoulders, unclench your jaw, and take a few steady breaths. If possible, place your phone out of sight and let your attention rest where you are.
Washing your hair ~ Use slow, gentle motions. Notice the warmth of the water and the feeling of your fingers on your scalp.
Eating a meal ~Notice flavors, textures, and smells. Chew slowly and stay with the experience.
Watching a show or movie ~ Choose one screen and let your phone rest out of reach, allowing your attention to settle fully.
In conversation ~ Relax your body, make eye contact, and listen without rushing to respond.
Waiting in line ~ Let your phone stay in your pocket or bag and notice your surroundings.
These moments offer gentle opportunities to notice where our attention is and return to awareness throughout the day.
Staying Consistent With Soft & Slow Mindfulness
Supportive mindfulness encourages consistency over time. A soft and slow approach allows awareness to return naturally, without pressure.
Gentle ways this can stay part of everyday life include:
✔ Attaching awareness to routines you already have
✔ Allowing mindfulness to show up for brief moments
✔ Letting your breath be a simple anchor
✔ Noticing when your attention drifts and gently returning
✔ Keeping expectations kind and realistic
Over time, these small moments build familiarity. Mindfulness becomes something you recognize and return to, rather than something you have to remember to do.
Bringing It All Together
Soft and slow mindfulness is a way of caring for our attention in a fast moving world.
It does not ask for perfection, intensity, or long stretches of time.
It simply invites awareness into the moments that already make up our lives.
By slowing down and softening our approach, we give ourselves more space to notice what is happening within us and around us.
This awareness supports steadiness, presence, and resilience, one small moment at a time.
For gardeners of all ages, this is how we care for our attention and energy. Gently. Consistently. With awareness.
You are a gardener.
🌟 Collect Your Gardening Tool Badge
Soft and slow mindfulness is a gardening tool because it helps us return to the present moment with awareness and ease. It supports attention, steadiness, and care in everyday life.
Click the Soft & Slow Gardening Tool Badge to download it and add it to your collector’s sheet as a reminder that gentle awareness can be a powerful form of support.