Mindfulness

Practicing mindfulness means intentionally paying attention to the present moment without judgment. It’s simple, but powerful—and it can help reduce anxiety, improve focus, and promote emotional balance.

🌿 Basic Mindfulness Practice (5–10 minutes)

1. 🧘‍♀️ Find a Quiet Space

Sit comfortably—on a chair, cushion, or floor. Let your hands rest softly in your lap.

2. 🌬️ Focus on the Breath

• Close your eyes gently.

• Inhale slowly through your nose…

• Exhale through your mouth (or nose)…

• Notice the rise and fall of your chest or belly.

3. 💭 Notice Your Thoughts

Your mind will wander—that’s normal!When it does:

• Acknowledge the thought (“thinking” or “worrying”)

• Gently return to the breath

4. 👂 Tune Into the Senses

Shift your attention:

• What sounds do you hear?

• What sensations do you feel?

• What’s the temperature of the air?

5. ❤️ End with Gratitude or Intention

After a few minutes, open your eyes slowly.

• Take a deep breath.

• Say silently: “I am here. I am okay. I can handle today.”

✨ Mindfulness in Daily Life

• Mindful eating: Focus on the texture, taste, and smell of your food.

• Mindful walking: Feel your feet touch the ground, hear the sounds around you.

• Mindful pause: Before responding to a text or reacting to stress, take one conscious breath.