Practicing mindfulness, meditation, and relaxation

What is mindfulness?

Mindfulness is being present without judgment. It can increase your ability to regulate emotions and decrease stress, anxiety, and depression. When you are present, you can choose how to respond to a forethought, external stimulus, or feeling, giving you more time to spend with the people you love.

Mindfulness and meditation

Mindfulness can be practiced formally or informally. The informal practice of mindfulness is being present with whatever you are doing. The formal practice of mindfulness is meditation. It reduces distractions so that you can more deeply focus on just ‘being’ fully present. Meditating gives you enough stability in your mind to be able to be present in everything you do.

You build mindfulness with practice, whether formal or informal. As you practice, you’ll understand your stressors and how your experiences affect your well-being. Through mindfulness, you can change your relationship with your thoughts, emotions, and self-talk.

Everyday mindfulness

Try one or more of the following exercises to experience mindfulness or incorporate mindful moments into your routine.

Wake up well. While lying in bed, notice how you feel when you wake up. Notice your breathing. If your mind is busy or anxious, acknowledge it. Focus on sensations in your body. Notice your thoughts and feelings without judging them as good or bad.


Eat mindfully. Set aside time for each meal and snack. Choose a variety of healthy, nutritious foods. Notice the taste, smell, and texture of your food. Chew slowly and take pleasure in the experience of eating.


Pay attention. When you meet someone, listen closely to his or her words and voice, see his or her face, and feel the connection of being fully present with another person. Develop a habit of understand others and delaying your own judgments and criticisms.


Move mindfully. Take short breaks throughout the day for walking or stretching. Observe how your body feels before and after. Be conscious of your energy level. Look for things you’ve never noticed before.


Mindful appreciation. Notice five things in your day that usually go unappreciated: objects or people. Write in a journal or notebook how they support your life.


Reflect positivity. Before bed, name one thing that went well today, a pleasant moment, or a time that felt happy.

Resources