The Art of Being Present
Mindfulness is the practice of purposefully focusing your attention on the present moment without judgment. These evidence-based techniques can help reduce stress, improve focus, and enhance emotional wellbeing. Begin your journey to greater calm and clarity today.
Body Scan
A systematic practice of bringing attention to different parts of the body, noticing sensations without judgment.
- • Reduces physical tension
- • Increases body awareness
- • 10-20 minute practice
Loving-Kindness
Cultivates compassion by directing warm, loving thoughts toward yourself and others.
- • Boosts positive emotions
- • Reduces anger/social anxiety
- • 5-15 minute practice
Walking Meditation
Mindful walking that focuses on the sensations of movement and connection with the earth.
- • Combines movement & mindfulness
- • Good for restless individuals
- • 5-30 minute practice
Guided Meditation
Listen to this 10-minute mindfulness meditation for stress relief:
"Ocean Breath" Mindfulness
Calming Breathing Exercise
Practice this simple 4-7-8 technique to activate your parasympathetic nervous system:
How to practice 4-7-8 breathing:
- Exhale completely through your mouth
- Inhale quietly through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale completely through your mouth for 8 seconds
- Repeat for 4-5 cycles
Mindfulness Journal Prompts
Use these prompts to deepen your self-awareness and reflection practice:
Present Moment
What sensations am I experiencing right now (sounds, smells, physical feelings)?
Emotional Check-In
What emotions am I feeling today? Where do I feel them in my body?
Gratitude
What three things am I grateful for today, and why?
Letting Go
What thought or emotion would I like to release today?