What’s one mindfulness practice that anyone can incorporate into their daily routine? The 50-50 practice is consistently the one people tell me they’ve adopted into their lives. It helps them stay connected to their bodies throughout the day, serving as an anchor, a teacher, and a guide no matter what they’re doing.
Let me introduce you to the 50-50 practice, so you can experience its benefits firsthand as you move through your day. Here’s how you can get started:
What is the 50-50 Practice?
The 50-50 practice involves dividing your attention equally—50% to your body and 50% to whatever you’re doing. Start by trying this during a conversation. As you talk to someone, focus on a part of your body that feels grounded and accessible. This could be the sensation of your feet on the floor, the feeling of sitting, the texture of your hands, or even your breathing.
Simultaneously, give your full attention to the person you’re speaking with. Notice not just their words but also their nonverbal cues, such as facial expressions or body language. Can you maintain awareness of these two areas—your own body and the person you’re with? Your body acts as both an anchor and a guide during this practice.
A Real-Life Example
Here’s how Sophia used the 50-50 practice during a phone call with her friend:
> '"I called my friend to say sorry for a thoughtless comment I made yesterday. As I prepared to dial, I felt nervous my breathing was shallow, and my palms were sweaty. I grounded myself by focusing on my feet and stretching to release some of the tension. I also reminded myself how much I value our friendship.'
> 'I decided to stand by the window while looking at the trees in my yard as I called. When she answered, I felt an instant connection despite my lingering nervousness, warmth spread through my body. As we talked, I focused on releasing my anxiety and apologizing with genuine care. She was gracious in accepting my apology, even though she had felt hurt. As we continued talking, my fear faded, and I felt a sense of calm spreading through me. After the call, I felt steady and grounded, like the trees I had been watching—rooted and resilient.”'
Sophia’s awareness of her body helped her remain grounded and fully present during an emotional conversation. The 50-50 practice doesn’t require perfection; it’s about finding balance and learning from each moment.
Embracing Imperfection
You won’t always maintain perfect balance or remember to practice consistently. That’s okay. The moment you realize you’ve drifted is a valuable part of the process it’s an opportunity to return to your body and refocus. Whether it takes seconds, minutes, or even days, your body is always there, ready to guide you back.
How to Apply the 50-50 Practice
Here are some situations where you can use the 50-50 practice:
1. Online Activities
While videoconferencing, browsing social media, or gaming, try anchoring yourself in your body. Notice how this changes your experience or the amount of time you spend online.
2. Transitions
When moving from one activity or environment to another, pause and check in with your body. What do you need in these moments?
3. Relationships
Relationships often bring moments of stress or tension. Begin practicing with someone you have an easy, neutral relationship with. Observe how the practice affects your interactions. Gradually, apply it to more challenging situations, like a difficult conversation or a moment of conflict.
Another Example: Navigating Early Relationship Challenges
Sophia reflects on how the 50-50 practice helped her early in her relationship with her partner:
> '"One evening, my partner caught me eating peanut butter straight out of the jar while we were watching TV. During a commercial break, I had gone to the kitchen for a snack. When I glanced over my shoulder at him, I felt a wave of shame and embarrassment, accompanied by a tightening sensation in my chest.
> Instead of reacting impulsively, I paused and reminded myself, ‘This is my home, and I’m free to eat however I choose.’
> We talked about it, and I learned he has a mild fear of germs, which explained his reaction. Now, we have two jars of peanut butter one for each of us. Understanding each other better has strengthened our relationship.”'
This example illustrates how the 50-50 practice can deepen understanding and improve communication, even in small, everyday moments.
The Power of Awareness
The 50-50 practice is a simple yet powerful way to stay connected to your body while navigating life’s challenges and joys. Whether you’re online, transitioning between tasks, or engaging with others, this practice helps you remain present and balanced.
Your body is always available to guide you ready to help you anchor yourself, learn from each moment, and live with greater intention.