HealthyLife Articles

Tag: present

Mindfulness In Daily Life

SUCCESS OVER STRESS

Mindfulness is the practice of being present in the moment without judgment. When you are mindful, you focus on what is happening right in front of you without worrying about the past or future. This helps you experience life to its fullest. Try these tips to be more mindful in your daily life.

Learn to pause

Take time to pause and observe. When you pause, it is a chance to mindfully reflect on what is happening. Instead of rushing through life, you can truly experience the moments that matter. These mindful reflections can help you answer:

* What matters most in this moment?

* What is the situation asking of me?

* Looking back in a year, how will I wish I had acted?

* Are my feelings in proportion to the situation?

Focus on what is in front of you

Cultivate the skill of giving your undivided attention to what is going on right now. Intentionally notice your surroundings and what you are feeling in the moment by connecting with your senses. Ask yourself:

* What do I hear?

* What do I see?

* What do I smell?

* What do I feel?

The more you practice focusing on the present, the easier it will become.

Practice mindful breathing

Focusing on your breath is a tangible way to increase mindfulness. Your breath only happens in the now. When you focus on breathing you can’t be anywhere but in the moment, connected to your body.

Mindful breathing trains your brain to stay connected and focused. Allow 5 minutes every day to be still and observe your breath.

* Close your eyes if you can.

* Let your breath become smooth and steady.

* Observe each inhale and exhale.

* Stay relaxed and unrushed.

If 5 minutes is too long to focus on your breath, start with one or two minutes and work your way up.

© American Institute for Preventive Medicine

January 23, 2026
Mindfulness 2

Healthylife® QuitWell™

Part 2

Mindfulness means you are fully aware of what you are sensing in the current moment. Mindfulness can help you get through a stressful or uncomfortable time without your usual tobacco/nicotine use. It can also:

* Give your mind a chance to think creatively and come up with the answers to tough questions.

* Help you gently pull yourself back to the present when your mind wants to go somewhere else.

* Exercise greater control over your actions and your energy.

* Understand yourself more.

* Lower inflammation in the body.

* Activate areas in the brain that give you feelings of calmness.

Mindfulness Exercise

Practice mindfulness while you listen to music, walk, run, eat, or sit in traffic. You can also try this the next time you feel the desire to have a cigarette, dip, or puff from your vape:

* Try to physically pause your body. Sit or stand still. Maybe you can lean against the back of a chair or a wall. Get comfortable.

* Focus on your breathing or anything in the present, such as the sounds you hear or an object in your sight.

* As thoughts pop up in your mind, notice them without judging them. Picture your thoughts like clouds floating by-let them go by. Return your focus to what you see, hear, and feel.

* Notice the feelings you have about smoking/your habit and what may be making you feel that way. Be aware of what is helping you do what you want and what is not helping.

* When your mind starts to drift, imagine gently guiding it back to the present, as if you’re helping a child that has strayed off the path.

The craving may have gone away or is now much less. If this is the case, try to do something else while the craving continues to fade.

© American Institute for Preventive Medicine

January 23, 2026
Mindfulness 3

SleepWell® Program

Week 4

Mindfulness means you are fully aware of all aspects of what you are sensing in the present moment.

* You focus on current thoughts without judging them.

* You put past thoughts and what the future has in store out of your mind.

Mindfulness Exercise

* Set aside five (or more) minutes. Find a place with no distractions. Get comfortable.

* Focus on your breathing or anything in the present, such as the sounds you hear or an object in your sight.

* As thoughts pop up in your mind, let them go without judging them. Return your focus to what you see, hear, feel, or are doing in the moment.

You can also practice mindfulness while you listen to music, walk, run, garden, or with any activity.

Take a Rest from Your Emotions

Detach yourself from your thoughts and emotions. Imagine sitting on a hill and viewing your thoughts and feelings at the bottom of the hill. Observe your thoughts as they pass by. Or, you can stop and think about them. Tell yourself: “I have control over when and how I think about a situation.”

Allow your emotional reactions to a situation or issue take a rest for a bit. This helps your mind use logical thinking.

© American Institute for Preventive Medicine

January 23, 2026
Mindfulness

Healthylife® Weigh

Part 6

Mindfulness means you are fully aware of all aspects of what you are sensing in the current moment. Practice mindfulness while you listen to music, walk, run, garden, or eat.

* Focus on current thoughts without judging them.

* Put past thoughts and what the future has in store out of your mind.

Mindfulness can activate areas in the brain that give you feelings of calmness and help reduce stress.

Mindfulness Exercise

* Set aside five (or more) minutes. Find a place with no distractions. Get comfortable.

* Focus on your breathing or anything in the present, such as the sounds you hear or an object in your sight.

* As thoughts pop up in your mind, let them go without judging them. Return your focus to what you see, hear, and feel.

Mindful Eating

* Have a space for eating that is separate from where you do other tasks.

* Calm yourself first. Use other relaxation techniques to help you focus on the present.

* When you are eating, just eat. Avoid multi-tasking. Distractions like watching TV or looking at your phone take away from being mindful.

* Savor your food and the act of eating it. Embrace all of the senses-touch, smell, sight, taste, and sound.

* Avoid judging yourself while you eat. Once you have chosen what to eat, enjoy it fully.

Practice Mindfulness with an Orange

Peeling an orange or other fragrant fruit can help you practice focusing on the moment. Press your nail into the thick skin to break through. Breathe in the citrus scent as you slowly take pieces off the fruit. Bite into a slice of the orange. Notice the taste on your tongue and the feel of the juices.

© American Institute for Preventive Medicine

January 23, 2026