Mindfulness is about cultivating our attention in the present moment without judgement. 

There are many ways to cultivate our mindfulness outside meditation. Have you tried mindful journaling?
Identify a topic, a problem or a recent experience and write about it. 

Cultivate your mindfulness by maintaining your focus on your writing. When your attention is distracted by your thoughts, send yourself some self-compassion and then come back to your journal and return to your thoughts.

Journaling can help to ground us back into the present moment. Happy writing everyone, Mary.