Mindfulness exercises: 3 ways to stay present every day

Practicing mindfulness exercises can help improve your well-being. With so many magazines, websites, workshops, and retreats about the topic, it’s clear that mindfulness is an important part of health and wellness. 

Michael Kanter, MD, medical director of Quality and Clinical Analysis for Southern California Permanente Medical Group, notes that mindfulness supports better overall 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.” Research also shows that mindfulness exercises can reduce anxiety, improve focus, lower stress, and even reduce blood pressure.* 

But how can you start practicing mindfulness every day? The key is finding simple ways to fit it into your daily life.

How to practice mindfulness

Mindfulness simply means paying attention. It’s noticing what's happening right now — both within you and around you. For example, instead of quickly eating a meal while looking at your phone, slow down and focus on your breathing or your surroundings.

Many people use the "5 R’s of mindfulness" to help them stay mindful throughout the day:

1. Recognize what's happening inside and around you.
2. Respond thoughtfully, instead of reacting automatically.
3. Relax your mind and body to reduce stress.
4. Reflect on your feelings and experiences.
5. Reframe challenges as chances to learn and grow.

Using the 5 R’s can make mindfulness simpler and easier to practice consistently.

Examples of mindfulness exercises 

When you wake up

Practicing mindfulness first thing in the morning helps set a positive tone for your day. Whether you’re sipping a cup of coffee, showering, or brushing your teeth, slow down and pay attention. Notice sights, sounds, smells, tastes, and feelings. 

While you wait

Every day, we spend time waiting — in line, at appointments, or during commutes. Instead of scrolling through your phone or getting frustrated, you can try mindful breathing. Just pay attention to your breathing, noticing each inhale and exhale. This simple practice can help you feel calm and grounded. 

While you eat

Mindful eating means picking food that you enjoy and that makes your body feel good. It means using all your senses to enjoy your food. Mindful eating also helps you recognize your body's hunger signals so you know when to start — and stop — eating.

Try these easy mindful eating tips:

• Eat in a set place. Sitting at a table is better than your desk or on the couch.
• Pause and feel thankful before you eat.
• Eat slowly and notice tastes and textures.

The key is finding small ways to include 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, including apps perfect for mindfulness beginners. Visit kp.org/selfcareapps to explore apps that help with sleep, mood and more.