In The Mindful Catholic, Dr Gregory Bottaro outlines ten practical methods for integrating mindfulness into daily life in a way that is fully consistent with Catholic faith, anthropology, and spirituality.
These practices are not about emptying the mind or escaping reality. They are about learning to become present to your life as it is, grounded in trust in God’s loving providence.
What follows is a high-level summary of these ten methods, offered as an invitation to gentle, consistent practice.
1. The Heroic Minute
Begin the day by getting out of bed promptly when you wake.
Rather than lying awake and drifting into worry or rumination, this small act of decisiveness helps interrupt autopilot and grounds you in the present moment at the very start of the day.
2. Mindfulness of the Breath
Gently bring attention to your breathing — noticing the natural rhythm of inhaling and exhaling without trying to control it.
The breath anchors you in the present moment and helps calm the nervous system, creating the inner conditions for trust and prayer.
3. Mindfulness of the Body
Practice noticing bodily sensations — tension, relaxation, warmth, fatigue — without judging or trying to change them.
This helps restore the unity of body and spirit and counters the habit of living “from the neck up.”
4. Mindfulness of the Senses
Use sight, sound, touch, taste, and smell to reconnect with what is happening here and now.
This practice helps interrupt anxious thinking and re-engage with reality as it is, rather than as imagined or feared.
5. Mindfulness of Thoughts
Learn to notice thoughts as mental events, not facts that must be obeyed.
Instead of getting caught in worry or self-criticism, you gently observe thoughts arising and passing, returning your attention to the present moment.
6. Beginning Again
Each time you notice that your mind has wandered, gently bring it back — without frustration or self-blame.
This “beginning again” is not failure; it is the practice itself, and it mirrors the spiritual life of continual conversion.
7. Letting Go of Control
When you notice the urge to mentally solve, fix, or control everything, practice pausing instead.
Mindfulness helps reveal how control fuels anxiety and creates space for trust in God’s care and providence.
8. Making Space for Emotions
Rather than avoiding difficult emotions, mindfulness teaches you to stay present to them with compassion.
Emotions are treated as signals, not threats — experiences to be acknowledged rather than suppressed or acted out.
9. Practising Presence in Daily Activities
Bring mindful awareness into ordinary moments: walking, eating, working, listening.
This helps integrate mindfulness into daily life rather than confining it to “practice time.”
10. Trustful Surrender in the Present Moment
At the heart of Catholic Mindfulness is learning to remain present while entrusting each moment to God.
This practice supports the spirituality of abandonment to divine providence, helping trust become something lived, not just believed.
A Final Encouragement
Dr Bottaro emphasises that these practices are meant to be:
- gentle, not forceful
- consistent, not perfect
- integrated with faith, not separated from it
If you’re interested in exploring these practices more deeply, The Mindful Catholic provides fuller explanations, guided exercises, and a structured pathway for growth. I also integrate these practices into the therapy and accompaniment journey with my clients. To find out more, book a free consultation.