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7 Ways to Practice Mindfulness and What it Can Do For You

Mindfulness might be what you’ve always been looking for.

Woman leaning against a tree breathing deep, practicing mindfulness

Feeling overwhelmed? Or perhaps you just feel numb because of how much life is asking of you lately? Or maybe you can’t see past your anxiety about the future?

We’ve all been there before.

But what can you do when life is calling the shots and you are scrambling to keep up mentally and physically?

Well, there’s this little thing called mindfulness that can help you find your footing again.

What is mindfulness?

Now you might be thinking, “Isn’t mindfulness just meditation? That’s not really my thing.

While meditation is a way to practice mindfulness, it’s not the only way. Mindfulness is actually just being present. It’s living in the moment right now! It’s not focusing on the past nor the future. It’s just taking time to check in with yourself and paying attention to your thoughts, feelings, senses, and accepting whatever you’re experiencing at this moment in time.

What can mindfulness do for you?

Mindfulness offers endless benefits to your mental, emotional, and physical health. In fact, practicing it regularly has been clinically proven to do the following:

• Lower stress
• Balance emotions
• Reduce anxiety and the symptoms of anxiety disorders
• Improve sleep
• Lower blood pressure
• Reduce chronic pain
• Treat depression
• Prevent signs of aging
• Improve brain function
Break bad habits
• Combat addictions
• Promote a more fulfilling and happier life

Mindfulness packs quite a punch when it comes to improving your life! And the best part is that it can be practiced anywhere at any time. Mindfulness can be practiced anywhere at any time! Here are 7 easy ways to start:

1. Pause before you act

When was the last time you gave yourself time to just be still? Give yourself a few moments of pause every day. Pause and notice how your body feels before you begin the work day, or take a moment to just sit without any outside distractions or sounds. These little moments of pause can do your mind some good in this fast-paced world.

2. Observe your breathing

If you are feeling overwhelmed, give yourself five minutes to do this exercise: sit or stand in a comfortable position, close your eyes, then place your hand on your stomach. Slowly inhale through your nose, focusing your breath in your abdominal muscles. Your abdomen should rise as you breathe in. Now exhale slowly through your mouth while your belly deflates and flattens again. Only a few minutes of this practice a day can reduce anxiety.

3. Sense those sensations

Whether you are eating breakfast, driving in the rain, or walking past a lilac bush, use these moments to focus in on your five senses. Savor the sweet taste of the syrup on your pancakes, listen to the pitter patter of raindrops on your windshield, and take in that fresh smell of spring. Paying attention to what you hear, see, smell, taste, and feel can help you connect with the present moment, and gain a much greater appreciation for the remarkable gift of your body, and the world around you.

4. Make mediocre tasks mindful

Did you know things like taking a walk, showering, dusting the house, or even washing the dishes can be a mindful experience? Wherever you may be, take time to pay attention to your surroundings. Smell the dish soap, pay attention to how your body relaxes under the warm water, listen to the birds chirping while you walk the dog. Instead of going about life automatically like a robot, make your day meaningful.

5. Be present with others

How often are you texting or thinking about what you need to get at the grocery store when someone is trying to have a conversation with you? Next time you talk to a friend or even a stranger, be fully present with them. Notice their eye color, the sound of their voice, and the way they express themselves! Do they talk with their hands? Do they smile a lot? We often hear what people are saying, but we aren’t completely present with them. Try it and see how much deeper of a connection you feel to them.

6. Name your emotions

At any time of day, pay attention to the emotions that come and go and give a name to what you are feeling. You don’t need to understand them completely, but just noticing them and giving them a name can help you accept them, process them, and let them go.

7. Try an app

If you find it hard to remind yourself to practice mindfulness, or if you want more mindfulness ideas that fit into your unique lifestyle, there are so many helpful resources out there that you can carry in your pocket! You can find mindfulness apps for your smartphone to help you get started and stick to this calmer and more meaningful way of life. Check out these apps:

• Headspace
• Calm
• 10% Happier
• Breathe

The best part about mindfulness is that anyone can do it. If you are looking for an easy way to feel more calm at ease and content with whatever life has to offer, give mindfulness a try. You’ll be wondering why you waited so long to begin!


SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.

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Post Author

Chakell Wardleigh
Chakell has a B.A. in English and is a magazine editor. She enjoys exercising, laughing with family and friends, and online shopping. She strives to be as versatile as cauliflower, which she often turns into pizza.