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Category Archives for "Mindfulness"

Honing Present-Moment Awareness for a Calmer Mind

Honing Present-Moment Awareness for a Calmer Mind

Mindfulness offers a powerful tool to cultivate present-moment awareness and bring a sense of tranquility to our minds. In this descriptive how-to article, we will explore practical steps to help you master the art of mindfulness and nurture a calmer mind.

Step 1: Find a Quiet and Peaceful Space:

Find a quiet and peaceful space to engage in mindfulness practice without distractions. Create an environment that promotes relaxation, whether a cozy corner in your home, a tranquil outdoor setting, or a dedicated meditation space. Make this space your sanctuary, where you can fully immerse yourself in mindfulness practice.

Step 2: Assume a Comfortable Posture:

Assume a comfortable posture that allows you to be both relaxed and alert. Sit on the floor, a cushion, or if you need it, a chair. Your back should be straight, your shoulders relaxed, and your feet firmly grounded if you’re in a chair. Rest your hands on your lap or thighs, whichever feels more natural. Close your eyes or maintain a soft gaze, whatever feels most comfortable for you now.

Step 3: Focus on Your Breath:

Bring your attention to your breath—the gateway to the present moment. Notice the feelings and sensations that come with each inhalation and exhalation, observing the gentle rise and fall of your abdomen or the feeling of air passing through your nostrils. Allow your breath to be your anchor, bringing you back to the present moment whenever your mind wanders.

Step 4: Non-Judgmental Observation of Thoughts and Feelings:

As you engage in mindfulness, thoughts and feelings may arise. Instead of trying to suppress or analyze them, practice non-judgmental observation. Treat each thought or feeling as if it were a passing cloud in the sky, observing it without attaching any judgment or significance to it. Acknowledge its presence and gently guide your attention back to your breath or the sensations in your body.

Step 5: Expand Awareness to Sensations and Surroundings:

Gradually expand your awareness beyond the breath to include sensations in your body and environment. Notice any physical sensations, such as the feeling of your feet on the ground or the warmth of your hands. Observe the sounds, smells, and other sensory experiences present in the moment. Engage all your senses in the practice of mindfulness, grounding yourself in the richness of the present.

Step 6: Cultivate Gratitude and Self-Compassion:

As your mindfulness practice deepens, incorporate gratitude and self-compassion. Take a moment to appreciate your life’s simple joys and blessings, expressing gratitude for the present moment. Offer yourself kind and compassionate words, acknowledging that you are doing your best in this journey. Embrace self-compassion as a guiding principle in your mindfulness practice.

The art of mindfulness offers a transformative path to cultivate present-moment awareness and foster a calmer mind. By finding a quiet space, assuming a comfortable posture, focusing on your breath, non-judgmentally observing thoughts and feelings, expanding awareness of sensations and surroundings, and cultivating gratitude and self-compassion, you can master the art of mindfulness. Embrace this practice as a lifelong journey, allowing it to bring serenity, clarity, and a greater sense of well-being into your daily life.

How Mindfulness Can Make You a Better Person

How Mindfulness Can Make You a Better Person

You’ve probably heard of something called mindfulness and how it can help improve several different aspects of your life. But did you know that mindfulness can even make you a better person? It’s true, mindfulness will not only have a positive impact on your own life, but it can also transform the way you see and treat others.

Mindfulness Increases Empathy

When you spend more time considering how you think and feel, this makes you a more empathetic person as you begin to learn more about how thoughts and feelings are connected. One study performed at California State University San Marcos found that people who received specific instruction in mindfulness practices were more empathetic when they noticed a stranger in need. And having empathy is an essential part of creating and maintaining meaningful, healthy relationships.

Mindfulness Increases Emotional Control

In the same study mentioned above, researchers also found that people introduced to mindfulness techniques remained in better control of their own emotions. This means they were less likely to burst into anger at someone else because of a small perceived mistake. Anger or other emotional outbursts can drive a wedge between people when it comes to relationships and friendships, mainly because humans tend to respond to the emotions of those around them. Therefore, if you are prone to emotional swings, so too will the people in your life. If you are better at controlling your own emotions, you will find people like to be around you more, and your relationships with others will improve.

Mindfulness Lowers Stress

Stress puts a significant strain on your body, both mentally and physically. When you feel the pressure of stress, you are much less likely to think of others in your life. When you take steps to be more mindful, this will help lower your pressure and make you feel better. And when you feel better, you can bet that treating others will come naturally without you even having to try.

When you embark on a more mindful lifestyle, you will transform how you perceive empathy and express emotions. This, combined with the lower levels of stress you will experience on your mindfulness journey, will help make you a better person. This is one reason why it is so essential to becoming more mindful in your own life today!


Emily Fletcher is one of the world’s leading experts in meditation. She’s been invited to teach at Google, Harvard Business School, Summit Series, Viacom, A-Fest & The Omega Center.

How Can I Be More Mindful?

How Can I Be More Mindful?

Do you find yourself going through life with no idea what you are doing or how you got there? And then one day, you realize that you aren’t even where you want to be? This happens when you lead a life that isn’t mindful. Mindfulness is an awareness of where you are in life, and it is essential if you want to enjoy life truly. Below are a few things you can do to help yourself become more mindful.

Don’t Be Too Hard On Yourself

Negative thoughts can often send you into a mental spiral in which you begin to see the world, or yourself, in a negative light. Instead of thinking of all the things you have done wrong in your life, block these thoughts with positive ones about all the good you have done, and then focus on being present in the here and now, rather than spending all your time on thoughts which may not be accurate.


A significant part of mindfulness is learning to relax. When you are relaxed, you become more present and mindful of your surroundings. If you are having trouble relaxing, it can help to simply pause what you are doing and take a few deep breaths. You may also want to work on relaxation further by pursuing a tactic like meditation or journaling, which you perform daily.

Stay Present

As mentioned above, if you spend most of your time in your thoughts, whether they are negative thoughts about yourself or worry about future events which haven’t happen yet, this detracts from you focusing on what is going on around you. And being present is truly what helps you lead a more mindful life. When you find yourself struggling to remain present, pause what you are doing, and check-in with yourself. Check-in with your thoughts. Where are they now? Are they focused on what is going on around you? Then check in with your body and take note of the sensations you feel, all the way down to your breathing and heart rate. This may seem dumb, but this is one of the best ways to help keep you present and mindful.


Becoming more mindful can be a difficult task that requires time and practice, so don’t be frustrated if it doesn’t happen overnight. Instead, just focus on not being too hard on yourself, relaxing, and staying present, and being more mindful will eventually come. 


Emily Fletcher is one of the world’s leading experts in meditation. She’s been invited to teach at Google, Harvard Business School, Summit Series, Viacom, A-Fest & The Omega Center.

5 Different Ways to Practice Mindfulness

5 Different Ways to Practice Mindfulness

Want to become more mindful in your life but aren’t quite sure where to start? There are several different ways to practice mindfulness. Read on to find out more.


The best way to increase mindfulness in your life is by setting aside time every day to meditate. Meditation creates a space for you to spend quality time with yourself! It allows you to evaluate both your emotions as well as your physical feelings. It can also help relieve stress and induce a calmer demeanor. If you want to become more mindful, you really must spend time in meditation each day.

2.Spend Time Outside

Spending time outside in the fresh air can do wonders for your mentality. And the best part is, you don’t need any special training to implement this in your life. Start by going for a walk in a park near your house and paying attention to all the scenery around you.

3.Start Your Day With A Purpose

Another way to practice mindfulness is by starting all of your days with a clear purpose. This can be done by waking up early and having a morning routine that lets you start the day relaxed and prepared. This morning routine can be meditating when you first wake up, completing breathing exercises, or even going for a nature walk before work.

4.Watch What You Eat

Watching what you eat doesn’t necessarily mean you need to go on a diet. In this day and age, meals have become quick periods where you eat as fast as possible. Slow down, take each bite with purpose, notice all of the flavors you are consuming. And then pay attention after you finish eating to see how different foods affect your moods and health. You may be surprised by what you discover about your favorite foods.

5.Take Frequent Evaluation Pauses

Sometimes your life can be so hectic that you don’t spend any time on yourself. No matter what your schedule is like, now is the time to work in frequent pauses. These pauses don’t have to be long, just a few minutes to breathe deeply and evaluate how you feel and what you are thinking. You will find these mindful pauses will do wonders for stress relief.

Overall, leading a more mindful life isn’t that difficult. Simply start by trying one or a few of the items on this list, and you’ll be feeling more mindful in no time at all!


Emily Fletcher is one of the world’s leading experts in meditation. She’s been invited to teach at Google, Harvard Business School, Summit Series, Viacom, A-Fest & The Omega Center.

The Benefits of Mindfulness

The Benefits of Mindfulness

You have probably been told that embarking on a journey to become more mindful in your life will be very beneficial to you. But you may be wondering just what are the benefits of being more mindful. There are so many benefits to being more mindful in your life, some of which are explained below.

Stress Reduction

If you are like most people in this world, you live a busy life that is often full of stress. And stress has proven to be both bad for the body and the mind. When you work on becoming more mindful in your life, this will help reduce your stress. It will also help improve other mental aspects, such as focus and efficiency, which are often impeded by the effects of stress.

Better Sleep

Do you have trouble sleeping at night? Well, becoming more mindful can help you with that as well. Being more mindful helps reduce the number of the ailments which cause problems sleeping, such as anxiety and stress. So, once you become more mindful, you’ll sleep more deeply and wake feeling more rested.

Improved Relationships

It can be hard to maintain relationships in your life if you lack empathy or are prone to emotional outbursts. Improving your mindfulness can help with both of these, as in one study performed by the California State University San Marcos, it was discovered that instruction in mindfulness both increases empathy and emotional control—meaning participants were less likely to have emotional outbursts in the future.

More Fulfillment

Mindfulness can help you feel happier and more fulfilled. This is because part of mindfulness is learning who you are and how to accept yourself and your life as it is. It will also help you set more effective goals for yourself and handle any difficult situations that may come your way confidently. This means you will be less likely to be thrown off when something in your life doesn’t go as planned, and you will be able to move forward with your life with ease.

Of course, these aren’t all the benefits of mindfulness, as the list goes on and on. But when you take steps to become more mindful, the benefits you will experience will transform your life in several ways, which will lead you to become a happier person who maintains excellent relationships with others. 


Emily Fletcher is one of the world’s leading experts in meditation. She’s been invited to teach at Google, Harvard Business School, Summit Series, Viacom, A-Fest & The Omega Center.

Why Is Mindfulness So Important?

Why Is Mindfulness So Important?

You’ve probably heard at some point in your life that being mindful is an essential part of a healthy and happy life. But you may be wondering just why this is. And this is because being mindful has the power to change many different aspects of your life.

Mindfulness Helps With Mental Health

When you spend your entire life running around, worrying about all the things which may be happening in your life at present and in the future, you’re likely to run into mental health problems. When you aren’t mindful of yourself and how you feel, you become stressed, which can have numerous effects on your mental health. To take care of your mental health and lower your stress levels, it’s crucial to be mindful of your environment and how you feel and respond. This will help you be more at peace mentally and keep your brain feeling fresh.

Mindfulness Boosts Creativity

Not only does mindfulness help preserve your mental health, but it also nurtures your creativity. This can be especially important when you face challenges in your life, as creativity is a part of learning to overcome challenges. According to various studies, mindfulness has even been discovered to improve brain function and memory, which can also help an individual navigate the twists and turns of life more easily. And those who were more mindful in their everyday life didn’t tend to suffer the same memory loss issues later in life as those who weren’t mindful.

Mindfulness Keeps You Healthy

Besides just mental benefits, mindfulness also has several physical benefits for your body. It works to improve immune function so that you can stay healthy and fight off infections more quickly when you do get sick. One study even discovered that being more mindful increased enzyme activity in the body which slowed down the aging process (Accelerated telomere shortening in response to life stress, Epel et al.). This means that mindfulness is scientifically a part of leading a longer, healthier life.


Mindfulness is an integral part of leading a happy and healthy life, no matter how you look at it. Mindfulness helps to keep you mentally sane, boosts your creativity, and works in several ways to keep you physically healthy as well. So, if you want to live your best life, it’s time to start being more mindful today. 


Emily Fletcher is one of the world’s leading experts in meditation. She’s been invited to teach at Google, Harvard Business School, Summit Series, Viacom, A-Fest & The Omega Center.

What Is Mindfulness?

What Is Mindfulness?

You’ve probably heard someone tell you that you should be a little more mindful. But what exactly is mindfulness? And how does it apply to your life?

Mindfulness Is Being Present

Mindfulness means that you are fully aware of your surroundings and what is happening in the here and now. But it doesn’t mean that you overreact or become overwhelmed by what is going on. Instead, being mindful is being present in the moment. Sometimes you may drift away from the current time and place, but it is mindfulness that will snap you right back to where you are right now. Mindfulness is also acceptance of the person you are, just as you are.

Mindfulness Isn’t Just In Your Head

Although mindfulness is something that happens in your thoughts, it doesn’t just affect your thoughts. Instead, it affects your entire body. Being mindful is checking in with your body to see how you are feeling. When you become more aware, you become more in tune with your body and the natural processes which occur without you even noticing, such as your breathing and heartbeat. This can have a relaxing effect, which will help you combat anxiety and physical pain, which may be the result of mental stress or anguish.

Is Mindfulness Something Difficult To Do?

Mindfulness is something that comes naturally to humans. Sometimes it may take some practice to embrace mindfulness, but this practice isn’t anything complicated. Mindfulness practice can simply be taking a moment to think or spending a few minutes each day in journaling or meditation.

The best way to practice mindfulness is by pausing during your daily activities and doing a complete check-in with yourself. How are your thoughts? Are they where they are supposed to be? If not, adjust them. Then, take a few deep breaths while checking in with the different parts of your physical body. Do you have pain anywhere? Are you holding in stress? Now is the time to figure out why and take action to resolve these stresses in your body. Sometimes, a few more deep breaths can be all it takes. Then you can resume your day in a more mindful state.

Overall, mindfulness is the state of being present both physically and mentally in life. It helps to cut down on anxiety and bring awareness into everything you do. And best of all, it’s not complicated. Anyone can learn mindfulness with just a little practice.


Emily Fletcher is one of the world’s leading experts in meditation. She’s been invited to teach at Google, Harvard Business School, Summit Series, Viacom, A-Fest & The Omega Center.

Be More Mindful in Everyday Life

Be More Mindful in Everyday Life

Mindfulness it the state of being more present, which can be done through a meditation session or just working to be more mindful. It can become a natural state of being when you focus on being more mindful in your everyday life, especially during activities you will already be doing.

Mindful Waking Minutes

Start a mindful waking routine where the first few minutes of your morning, right after you wake up, you try to relax and just sit in the moment. It doesn’t need to be a long time. Just 2-3 minutes of deep breathing and closing your eyes is plenty of time. You just want to start your day in as much of a relaxing and mindful state as possible. It helps to prevent stress and anxiety right as you wake up, which are emotions that tend to follow you around all day.

Be Mindful of How Your Body Feels

Remember to check in with your body throughout the day and feel the sensations. This is often enough to get yourself into the place of being more mindful. Whenever you can, just check in with your body and see if you notice tension or discomfort. Do you feel strong or fatigued? Are your muscles sore from a workout, or do you feel relaxed? There is no wrong way to feel here, as long as you pay attention.

Be Mindful of Your Emotions

You also want to check in with your mind often, including analyzing your thoughts and emotions in any given moment. Again, this can be done at any time. Think of those moments during the day when you have more time to sit with your thoughts. It might be when eating a meal, driving to work, or walking your dogs. Just check in with your mind and see what your primary thoughts are.

Mindful Daily Habits

Begin to explore daily habits that can help you get into a mindful state. Think of your daily rituals where you can also be present in those moments. Every day, you have many different habits and routines that you go through, often without thinking much about it. But you can take advantage of these moments by being mindful.

For example, instead of listening to music during your morning yoga session, you can practice yoga in the silence instead. You can be mindful during your shower, when brushing your teeth, as you make breakfast, while sitting outside enjoying the sunrise, and so many other activities.

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