Find opportunities for mindfulness  

Throughout the day, identify opportunities to practice mindfulness. Consider the following:  

• Focus on one task at a time. Studies show that multitasking doesn’t really work and actually makes us more frazzled and less focused. Instead, practice moment-to-moment awareness in your everyday activities. Whether you’re doing laundry, washing dishes, driving or cooking, give your full attention to each task. 
• Listen well. Listen actively and mindfully to your coworkers, family members and friends. “Strong relationships and broad community networks are good for your body and spirit,” Dr. Young says.  
• Appreciate the natural world. As you take a walk, drink in nature’s majesty by tapping into your senses: Take in the sights, smells and sounds surrounding you. 

Try meditation

Daily meditation can help relieve your stress and enhance your thinking.  Become aware of your breath as it enters and leaves your nostrils or your belly as it rises and falls.  Even when you’re not meditating, you can practice mindful breathing throughout the day by taking breaks to breathe deeply. “Diaphragmatic breathing fosters calmness and focus,” Dr. Young says. 

Slow down, eat mindfully

Mindfulness applies to eating, too. Sit down to eat each meal and lay your fork on the table between bites or chew slowly, savoring your food’s sight, taste and smell.

Wind down at night

One hour before bed, dim the lights and draw a warm bath with lavender essential oil and epsom salts, which have been shown to relax muscles and relieve pain.  To make your bath time even more meaningful — and mindful — set aside electronics and enjoy an inspirational read to help your mind wind down before bed. 

Practice gratitude

Being grateful is good for your health. Research shows that an attitude of gratitude is associated with better mood, better sleep, less fatigue and lower levels of inflammation.  To put your gratitude into practice, keep a journal. Start by writing down five things you’re grateful for at least three times a week, working up to more if you’re so inclined.

This is part of our Wellness Wednesday Feature.