By Cathy Madeo – Yoga Expert

Mindfulness, rooted in Buddhism, is the practice of living in the present moment without judgment or attachment. Like any skill, learning mindfulness takes practice. When people first start, they’re often frustrated by how active their minds are- the endless to-do lists, the negative self-talk, the constant worries. But noticing the mental chatter is actually the first step!

Rather than trying to stop your thoughts, mindfulness teaches you to redirect your attention to what’s happening now; whether that’s paying attention to your breath, your body, or the task at hand. Over time, the simple act of returning to the present moment builds clarity, calm, and connection.

The good news is that there are so many simple techniques to help guide your awareness to the present moment and start living mindfully.

Photo: Irving Martinez https://lookitsirving.com/

Benefits of Mindfulness

The benefits of mindfulness go even further than feeling calm. Research shows that even just a few minutes of practicing mindfulness a day can decrease stress, improve focus, and help regulate our emotions. Studies have found that mindfulness lowers activity in the amygdala, the part of the brain responsible for stress, while strengthening the prefrontal cortex, which supports focus and regulates emotions.

But science really just confirms what we’ve known for centuries: that when we are present, we feel better.

We’re more focused, respond with emotional intelligence, and connect more deeply with the world around us. Mindfulness also supports our physical health by improving sleep, speeding up our recovery from stress, and even lowering blood pressure.

How To Practice

Photo: Irving Martinez https://lookitsirving.com/

The great thing about mindfulness is you don’t need a quiet place or any equipment to practice. It’s more about being aware of what is already happening at the moment. 

The simplest way to begin is by noticing your breath. Take a few slow breaths and notice the air coming in and out of your nose, the rise and fall of your belly and chest.

When your mind wanders (and it will), guide your attention back to your breath without any judgment.

Photo Credit: Sarah Sideo https://www.studiosido.com/

You can also try a technique called “noting”, naming what you’re experiencing as it’s happening. This technique is great for everyday tasks. For instance, while washing the dishes, you might say to yourself, “I feel the warm water on my hands” or “I hear the sound of the running water”. This matter-of-fact narration helps ground you in the present moment.

Another method is the 3-3-3 method.

This one can help decrease anxiety. Notice 3 things you see, 3 things you hear, and 3 things you feel in your body. It’s an easy way to root yourself when your mind starts racing.

Remember, the goal isn’t to stop thinking. It’s about guiding your mind, again and again, to the present moment.

With practice, it will take less effort and feel more natural.

Mindfulness in Movement

Movement is one of the most natural ways to practice mindfulness. Whether you’re walking, stretching, lifting weights, or flowing through yoga, bringing awareness to how your body feels in motion helps strengthen the mind-body connection.

Photo: Irving Martinez https://lookitsirving.com/

When we move mindfully, we start to notice sensations, our muscles engaging, the quality of our breath, and the mat underneath our hands. Instead of trying to get to the end of a workout or rushing to the next exercise, we begin to listen to what our body is communicating. 

In yoga, I often remind students to feel the sensations in their bodies without judging them. Tightness isn’t “bad” and ease isn’t “good”; both just provide information.

The more we can stay present with the sensations, the more we can learn to respond to our body’s signals, and thus the more intentional and mindful our movements become. From there, we can take this practice off the mat and allow it to extend to all areas of our lives.

Mindfulness isn’t about perfection; it’s about practice. Every time we return to the present moment, we strengthen our awareness and connection to ourselves. Over time, those moments of presence become longer and more profound, shaping the way we move, breathe, and live.

Mindfulness stops being something we do and starts being who we are.

About the Author

Cathy Madeo is a yoga expert and founder of Cathy Madeo Yoga, a global online yoga school that educates and empowers thousands of yoga students and teachers worldwide through her online yoga courses and Yoga Teacher Trainings. You can learn more at https://www.cathymadeoyoga.com/ and follow her on Instagram @cathymadeoyoga

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.