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Practicing mindfulness is a skill we’d all like to master. With magazines, websites, workshops, and retreats dedicated to mindfulness, it’s clearly an important topic in health and wellness.
It can help you manage stress, relieve anxiety, be present in the moment, and focus on the task at hand. One study found that practicing mindfulness techniques such as attention control and self-awareness led to a decrease in blood pressure.*
Michael Kanter, MD, medical director of Quality and Clinical Analysis for Southern California Permanente Medical Group, notes that mindfulness is a practice for the betterment of health. “Scientific studies have shown that the practice of mindfulness can in fact help our members improve their total health — body, mind, and spirit. Individuals who practice mindfulness techniques report better mental and physical health, and quality of life compared to those who do not practice mindfulness.”
But how do we make mindfulness part of our everyday lives? The key is to start practicing in the moments that work best for you.
Understanding mindfulness
Mindfulness simply means awareness. You intentionally pay attention to the present moment and are aware of what’s happening. For example, you might focus on your breath and surroundings instead of rushing through a meal while staring at your phone.
Moments for mindfulness exercises
To begin your own mindfulness practice, find moments in your daily routine that work for you.
When you wake up
A mindfulness practice first thing in the morning helps set the ‘tone’ for the rest of the day, increasing the likelihood of other mindful moments. Whether you’re sipping a cup of coffee, showering, or brushing your teeth, take a moment to concentrate on what you’re doing. Focus on the sight, sound, smell, taste, or feel of these activities.
You can also start your day with a mindfulness meditation. It can be as short as 5 minutes. Simply find a quiet place to sit or lie down. Then focus on your breath. Breathe in, and out. Notice your thoughts. If your mind starts to wander or think about a to-do list, bring your thoughts back to the present moment.
While you wait
There are many moments in a day when we’re waiting. Instead of scrolling on your phone or feeling frustrated, you could instead make the most of the time by trying a mindfulness exercise. For example, try mindful breathing. That means simply focusing on your breath. Notice when you inhale and exhale, and the natural flow of your breath. Doing this can help you stay self-aware and ground you in the moment.
While you eat
Mindful eating means choosing food that is pleasing to you and good for you, while using all your senses to explore, savor, and taste. Mindful eating is also learning to be aware of physical hunger and cues that guide your decision to begin — and to stop — eating.
You can practice mindful eating at your next meal by following these simple tips:
- Eat in a set place. Sitting at a table is better than your desk or on the couch.
- Focus on what you’re about to eat with a sense of gratitude.
- Concentrate on the act of eating. Chew your food slowly. Take in the texture and the sensations in your mouth.
The key is finding small ways to incorporate mindfulness into everyday moments. With these small changes, you’ll be on your way to a more mindful — and healthier — day.
Self-care apps to support your total health
As a Kaiser Permanente member, you have access to a wide range of wellness resources to support your total health. Visit kp.org/selfcareapps to find wellness apps to help with sleep, mood and more.