How To Practice Mindfulness Throughout the Day For Less Stress and More Peace

how to practice mindfulness

Last Updated on August 20, 2023 by Lori Geurin

In today’s fast-paced world, it can be difficult to find a healthy balance that allows us to feel both energized and relaxed. Mindfulness is a healthy and relaxed approach to life that focuses on being present in the moment. It helps center your mind, reduce stress and anxiety by focusing on the here and now rather than letting your thoughts wander off into the future or past. Moreover, mindfulness allows you to see the beauty in each day as it unfolds even when things are going wrong; this 5-minute practice can be done anywhere! In this blog post, you’ll learn how to practice mindfulness to improve your quality of life.

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What Is Mindfulness and How Does It Help Us Live Healthy and Relaxed Lives

Mindfulness is the practice of being fully present in the current moment without judgement. Mindfulness is healthy for everyone because it helps us live stress-relieved lives rather than being constantly on edge. You have more power over what happens next if you’re more attentive to your thoughts and feelings rather than being absorbed by them. It also restores equilibrium to life, allowing us to spend less time concerned about issues beyond our control. Those who practice mindfulness have stronger immune systems due to biochemicals released during this healthy state of mind.

Mindfulness is simply being aware of what is happening in the present moment. This may sound like a simplistic and boring practice, but you can do it anywhere! There are many ways to be mindful, but one of the most common is to focus on your breathing. When you’re feeling overwhelmed or stressed, take a few deep breaths and focus on the air flowing in and out of your lungs. This will help to center your mind and reduce stress and anxiety.

Deep Breathing Exercise Video

I hope you enjoy this short video I made for sharing an easy box breathing practice you can do to increase feelings of relaxation and calm. Follow me on TikTok for more wellness content.


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♬ Nature Love – AjiMD

Another way to be mindful is by focusing on the things around you. Notice the colors, sounds, and smells that are present. When you’re able to focus on the here and now, it brings a sense of peace and calm. You’ll be less likely to worry about things that are out of your control and you’ll start to see the beauty in each day, even when things are going wrong.

how to practice mindfulness

How to Practice Mindfulness Throughout the Day

There are several techniques to practice mindfulness, but here are a few simple ways to begin:

  1. Take a few deep breaths and focus on the air flowing in and out of your lungs.
  2. Notice the colors, sounds, and smells that are present.
  3. Focus on the here and now.
  4. Pay attention to your thoughts and emotions without judgement.
  5. Practice mindfulness anywhere, anytime!

Being mindful allows you to live a healthy and relaxed life, free from worry and stress. Try out these simple mindfulness exercises throughout your day and see how it changes the way you look at things!

Why Practicing Mindfulness Is Important for Our Health

Mindfulness is a mental skill. It means paying attention to what is happening right now, not thinking about the past or future. It enhances life because it slows you down, allowing you to be more engaged with what’s going on in your life right now.

Practicing mindfulness has been found to have many benefits. They include, reduced:

  • Anxiety
  • Depression
  • Chronic pain – both physical and emotional

and increased:


How To Practice Mindfulness in the Morning, Afternoon, and Evening

You can practice mindfulness in the morning, afternoon, and evening (or whenever you find yourself feeling anxious). Take 5-minutes each day and really focus on what’s happening in your body. Notice when bad thoughts or feelings come up, learn from them but don’t let them take over.

If you notice a burst of anxiety when you pull out of the driveway for work in the morning? Try to accept it as a signal that you need to do something different with your daily routine. There will always be uncomfortable sensations that we have no control over – but if we truly witness these sensations going on inside us, then we develop mastery over our mind which is a key aspect in happiness and life fulfillment. It’s not about changing or fixing anything.

The next time you feel anxious when arriving at work try this:

  • Accept that you’re feeling anxious (we’ve all turned down parking spots because we don’t want to sit in the car any longer than is necessary!)
  • Understand that there is no inherent threat – your boss isn’t out to get you, people aren’t looking at you, etc.
  • Then try this mindset: “Oh boy! Here comes another chance to practice mindfulness!”

From that moment on just take it all in. Try to notice what happens inside of yourself without reaching for your phone or beginning your workday tasks right away. The goal is to be in the present as much as possible and to focus on the breath.

If you’re having trouble staying focused, try repeating a mantra or a positive phrase to yourself. “I am capable. I am strong. I am peaceful.” This can help center your mind and keep you in the present moment.

RELATED: How to Develop a Growth Mindset: 6 Practical Tips for Personal Success

How To Practice Mindfulness In The Morning

In the morning, try to take a few minutes for yourself before jumping into your day. This can be as simple as sitting in silence and focusing on your breath. If you have time, you can also do some gentle stretching or yoga poses to get your body moving.

If you’re really pressed for time, just focus on your breath. As you breathe in and out, notice your abdomen expanding and contracting. You can also try repeating a mantra, verse, or phrase to yourself. This is a great way to center the mind and clear it of any negativity before embarking on a day full of challenges.

How To Practice Mindfulness In The Afternoon

In the afternoon, it’s a good idea to take a break from work and eat a healthy snack or lunch. This is also a great time to practice some gentle stretching or yoga poses.

If you don’t have time for a full yoga session, try just doing one or two poses that feel good for your body. You can also take a few minutes to be mindful of what it feels like to complete basic tasks. Are your fingers brushing against the fabric of your shirt as you wear it? Is your leg coming up off the ground as you sit in your chair? The more present we are, the less stressed out we become about work and completing our tasks.

How To Practice Mindfulness In The Evening

In the evening, try to make time for dinner with your family. Even if it’s just 20 minutes on a weeknight – this can be a great way to bond with your loved ones.

Once you’ve finished eating together, take some time out of your day to focus on yourself. This can be done by sitting in silence and focusing on your breath, doing some gentle stretching or yoga poses, or simply reading a book. The goal is to relax your mind before bed so you can get a good night’s sleep.

The Benefits of Practicing Mindfulness Every Day

The benefits of practicing mindfulness every day include having a stronger connection to your emotions and an ability to make more mindful decisions. You’ll be better able to share with others and will find you can go deeper in conversations. Practicing mindfulness not only helps you manage the stresses of everyday life, but also enhances creativity and leaves you feeling calmer, more relaxed, and overall happier.

We may deal with anxiety and stressors in life which can place a lot on our plates – making us feel exhausted by the end of the day. Even if you’re tired or late for an important meeting, there are practical strategies to help you avoid being so stressed out – one of which is mindfulness.

Tips on How To Practice Mindful Breathing During Stressful Moments

Mindful Breathing is a practice where we focus on our breath and do nothing else – which can be life-changing in tough times. It puts us back in the present moment instead of thinking about the past or future that we can’t control, and it forces us to address any anxiety or stress that may be going on inside of ourselves at that moment without letting it interfere with our feelings about what’s happening outside of us.

The goal here is to stay in the present moment. You can do this by focusing on your breath while still acknowledging what’s going on around you.

Try to make your breaths long and deep, while focusing on expanding your abdomen with each inhale. This will help keep you grounded in the present moment instead of worrying about things that are out of your control or feeling anxious about the future.

Follow These Quick and Easy Steps to Mindful Breathing In Less Than 5 Minutes:

Close your eyes and take a deep breath in through your nose, making sure that both your chest and abdomen rise with each inhale.  

Now exhale all of the air out through your mouth, pushing out every last bit of air so you can’t inhale any air.

Repeat this a few times until you feel calm and grounded in the present moment. If your mind starts to wander, refocus on taking deep breaths and try not to think about anything else.

Continue this practice for just five minutes every day – even if it’s before a meeting or a job interview!

You don’t have to do the same breathing every day – choose something that works for you.

Ways You Can Incorporate Healthy Living Into Your Life by Being More Mindful Throughout the Day

One way to incorporate a healthier lifestyle is by being more mindful of what you do throughout the day. Mindfulness can help you to stay calm and clearheaded during every situation, as well as maintain a more positive attitude with less worry or anxiety.

We frequently miss beautiful moments because we’re focused on the future or recalling past events. A mindful life allows us to enjoy every moment with awareness and appreciation, leaving nothing unnoticed from seeing how beautiful our world is to appreciating whomever we have in our lives right now.

Research About the Benefits of Mindfulness

Mindfulness is beneficial for your health and quality of life.

Mindfulness may protect against cognitive decline, according to a comprehensive study of past research. Perhaps because of its impact on memory, attention, processing, and executive functioning, mindfulness has been shown to reduce the rate of cognitive decline.

According to one study, mindfulness might help people at risk for heart disease lower their blood pressure.

Findings also show that mindfulness meditation can help fight diseases and protect immunity.

Mindfulness can help healthy people reduce stress, according to studies.

Mindfulness has also been found to help improve sleep quality, so if you’re having problems sleeping, this might be the solution for you.

RELATED: How CBD Can Help You Get Better Sleep, Relax and Lessen Pain

Resources for Those Who Want To Learn More About Healthy Living

This is a brief introduction to how you can practice mindful living by being more mindful throughout the day. Here are a few books on the topic to get you started:

1. Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life, by Jon Kabat-Zinn

2. How to Be an Adult in Relationships: The Five Keys to Mindful Loving, by David Richo

3. Aware: The Science and Practice of Presence – The Groundbreaking Meditation Practice, by Daniel Siegel

4. Practicing Mindfulness: 75 Essential Meditations to Reduce Stress, Improve Mental Health, and Find Peace in the Everday

5. The Book of Awakening: Having the Life You Want by Being Present in the Life You Have, by Mark Nepo

6. Printable Daily Reflection Sheet

Many people find it helps them be more mindful when they write things down. We designed our Daily Reflection sheet to help you easily stay more mindful throughout the day and reflect on your thoughts and feelings.

You can find it in our Etsy shop here: Daily Reflection Printable

daily reflection sheet printable

Conclusion – Mindfulness in Everyday Life

Mindfulness is a healthy and relaxed approach to life that helps to center the mind and reduce stress and anxiety. It’s simple to do, and it doesn’t cost anything!

The next time you feel anxious, try to accept and understand what’s going on inside of yourself. Then try to focus on the breath and repeat a mantra, verse, or positive phrase to yourself. Doing this will help you stay in the present moment and reduce stress levels throughout the day.

Have you tried mindfulness? What have you noticed?

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