Wellness@Work: How to take small steps to be more mindful  

Mindfulness refers to the ability to be in the present moment. The more you can be fully aware, the more you can enjoy the benefits of reduced stress, pain and anxiety — along with improved focus, immune response, and overall health.

Being mindful is a practice, and you can start with small steps. Here are 10 manageable ways to start practicing mindfulness today.    

• Morning mindfulness: Start your day with a moment of mindfulness before you even get out of bed. Take a few deep breaths, and focus on the present moment, allowing any thoughts or worries to flow away. 
• Mindful eating: Pay attention to the colors, textures and flavors of your food. Chew slowly and savor each bite. Be fully present in the experience of nourishing your body. 
• Walking meditation: While walking, be aware of each step, the sensation of your feet touching the ground, and the movement of your body. Notice the sights, sounds and smells around you.
• Mindful breathing: Take a few moments throughout the day to close your eyes, take a deep breath, and focus on the sensation of the breath entering and leaving your body. This can help bring you back to the present moment and calm your mind. 
• Gratitude journal: Create a habit of writing down a few things for which you are grateful each day. This helps shift your focus to the positive aspects of your life and cultivates a mindful perspective. 
• Mindful listening: When engaged in a conversation, give your full attention to the person speaking. Avoid distractions and truly listen, without interrupting or thinking about your response. Be present and show empathy. 
• Mindful pause: Take short breaks during your day to pause and check in with yourself. Take a few deep breaths and notice how you are feeling mentally and physically. This helps you reconnect and be present. 
• Mindful commute: Instead of rushing through your commute, use it as an opportunity for mindfulness. Observe your surroundings, change your perspective, and find beauty in the journey. 
• Mindful stretching or yoga: Incorporate a short stretching or yoga session into your daily routine. Pay attention to the sensations in your body and the movements you are making. This can help you connect with your body and relieve tension.
• Mindful media consumption: When browsing through social media or watching TV, be mindful of how it affects your emotions and thoughts. Notice if you're becoming too absorbed or if it's causing any negative feelings. Take breaks when needed. 

Remember, the key to incorporating mindfulness into your day is to consistently bring your attention to the present moment, without judgment. Start with one or two practices that resonate with you, and gradually expand from there. 

About the author: Michelle Ryan, an E-RYT 200 yoga teacher and fitness instructor, works as a marketing specialist for USA Health. She is also a certified mindfulness teacher. 

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more.