Feeling overwhelmed, disconnected, or just out of whack? It could be that you haven’t taken time to be present lately (no judgment here), but the good news is, there are plenty of mindfulness practices here to help.
“I often describe mindfulness to my patients as the art of being fully present and in the moment—with your body, breath, emotions, mind, and spirit, and aware of your environment—in a nonjudgmental way,” says Haley Parker, DAcCHM, director of clinical operations at Virginia University of Integrative Medicine.
Practicing mindfulness or meditation can seem like a challenge, or even something we tell ourselves we “aren’t good at,” but there’s no one correct or best way to go about it. “Mindfulness isn’t about clearing your mind or achieving perfection—it’s about showing up for yourself, just as you are and recognizing what is currently grasping at your attention,” says Dr. Parker. “In this way, you can pay better attention to the whispers and signals your body and intuition are giving.”
If you’re feeling anything from anxious to scatter-brained or simply want to reconnect with yourself and practice mindfulness for relaxation, we’ve got you covered. Ahead, 13 expert-approved mindfulness practices to try ASAP.
What is mindfulness?
The most important thing is to practice mindfulness in a judgment-free way. “Mindfulness is a type of meditation that’s often described as the practice of paying attention, on purpose, to the present moment—without judgment,” says Lydia Moran, mindset guide at Sensei Lana’i, A Four Seasons Resort.
Scientifically speaking, being mindful starts with the brain. “In neuroscience terms, it activates the prefrontal cortex (your center for decision-making and emotional regulation) and quiets the amygdala (your brain’s alarm system),” says Anita Yokota, a licensed therapist turned interior designer and author and podcast host of Home Therapy based in Southern California. In actual practice, “mindfulness is about how you show up in your space—slowing down enough to notice what’s serving you and what’s not,” says Yokota. “Practicing mindfulness sharpens focus, reduces reactivity, and builds emotional resilience. It helps you stop living on autopilot and start living with intention.”
If you do start having judgments, “you notice and acknowledge them,” says Dr. Parker. “In Traditional Chinese Medicine, we recognize that healing happens when we bring awareness to the moment and allow the qi (our vital energy) to move freely without distraction or resistance.” Essentially, this means that you want to be present and aware of where you are “to better guide our energy to where we want it to go,” she says.
Who should practice mindfulness?
Everyone can benefit from mindfulness practices, though some may be feeling like they especially need it. “One of the most common things I hear from guests is the sense that their mind is
‘always on,’” says Moran. “They can’t stop ruminating or cycling through racing thoughts—often this becomes most noticeable around bedtime, when the mind resists settling down.”
How does this manifest and what does it look like? “Some of the most common themes we see are burnout, high stress, anxiety, or emotional reactivity,” says Moran. “These experiences show up differently for everyone, but often include signs like irritability, impatience, a short temper, brain fog, distractibility, a pit in the stomach, or jaw clenching.”
