How to Practice Mindfulness

WE are all HUMAN. Allowing for grace is critical in life, because again, life is hard. We get stuck in our ways, our schedule, our routines (healthy or not) and we go on autopilot. We consider "self-care" a shower and we have lost sight of the humanity and humility of life and is simplicity to happiness we take for granted.

Much of why my practice and methods for becoming a Reiki Master took me several years is because I struggled greatly with the practice of mindfulness and being at peace. This is something we learn to practice and be part of our daily mantra as a Reiki Level 1. I recognized parts of my personality that needed to adjust and did that with practice. I set forth goals on how I wanted to improve myself as a human being, the essence of how I see life and how to manage stress. It has improved my health in more ways than one.

Am I human and still mess up? Yes, it is why the practice of mindfulness is something that needs to be a habitual practice in your day, just as you brush your teeth every morning to start your day.

I have found change is not easy, so let's try to make it attainable. I found these techniques to be effective and easy-to-practice mindfulness techniques that can help you reduce stress, increase focus, and improve emotional regulation:

🧠 Mindfulness Techniques

1. Mindful Breathing

What: Focus on your breath—in and out—without trying to change it. I like to fill the belly then the best with breath and inhale deep and exhale out forcefully, I envision expelling the anger or negativity. Practice this when you wake up and before you go to bed- think cleansing breaths. This stimulates your Vegas Nerve.
How: Sit quietly, inhale through your nose for 4 counts, exhale for 6. Repeat for 2–5 minutes.
Why: Calms the nervous system, the Vegas Nerve, and centers attention.

2. Body Scan

What: Bring awareness to different parts of your body from head to toe.
How: Lie or sit comfortably. Slowly “scan” your body mentally, noticing any tension, sensation, or relaxation. I start to scan the body prior to meditation or guided meditation for clients. I start at the crown (top of the head) and work my way down, sometimes you focus on the details as deep as the relaxation of the jaw muscles, relaxing the tongue, allowing the throat to open. You systematically go down your body from head to toe and you relax each item that feels tight or unhappy. Consciously do not move on until you are able to assess and feel that part of your body.
Why: Helps release physical stress and enhances body awareness.

3. 5-4-3-2-1 Grounding

What: Use your senses to ground yourself in the present moment.
How:
- 5 things you see
- 4 things you feel
- 3 things you hear
- 2 things you smell
- 1 thing you taste
Why: Great for anxiety and bringing attention back to now.
NOTE: You can do this by also going barefoot outside and standing in the grass, take your cleansing breaths and acknowledge your body.

4. Mindful Walking

What: Walk slowly and pay attention to each step, your breath, and your surroundings.
How: Focus on the sensation of your feet touching the ground, air on your skin, and rhythm of your steps, feel your joints moving and your muscles contracting and adjusting to your stride speed and incline. Be thankful and grateful you are taking the time to move your body.
Why: Moving your body is a form of meditation too- this is perfect for those who find sitting difficult.

5. Mindful Eating

What: Eat slowly with full attention to taste, texture, and hunger cues.
How: Chew slowly and thoroughly, put utensils down between bites, and avoid distractions. Do not inhale your food, drink water between bites.
Why: Encourages better digestion, reduces overeating, and increases food enjoyment.

6. Labeling Thoughts and Emotions

What: When a thought or emotion arises, gently note it (e.g., “thinking,” “worrying,” “planning”) without judgment.
How: Use in meditation or during emotional moments.
Why: Creates space between you and your thoughts; builds self-awareness.

7. Loving-Kindness Meditation

What: Cultivate compassion by mentally repeating phrases like:
“May I be happy. May I be healthy. May I be safe. May I live with ease.”
Then extend to others: loved ones, neutral people, even difficult ones. Be present when asking questions, do not inquire without genuine sincerity, listen with intent, pause before responding, and respond mindfully.
Why: Increases empathy and emotional resilience. Improves relationships with communication bonding.

8. Single-Tasking

What: Do one thing at a time with full attention.
How: Whether brushing your teeth or writing an email, give it your full focus.
Why: Improves productivity and reduces mental fatigue.

Lastly, please know it is okay to have an "off" day. To feel tired and to just need to rest. The amount of guild we put on ourselves every day to be 100% performing is not realistic and not how the human body was built. This practice and mindset is not sustainable long term and will lead to other aspects of your life to suffer. You may not notice that acutely; but overtime you will see the frailty in your life, health, relationships. So, take your rest day, it allows you to be more productive on your "on" days.

I appreciate you reading this and I hope this finds you well.

Cheers,

Katie