Live Mindfully

“Be here now.” It’s not just a new-age slogan. A growing body of evidence suggests that paying attention to the present without judgment can help you feel more optimistic, have higher self-esteem, and have happier relationships, all of which will enhance your life— and help your weight loss.1,2

Ready to get more mindful? This technique will help you tune into your body, reduce stress, and improve your feeling of well-being.3 (HINT: You might want to read through the activity or even record the steps on your smartphone's voice memo app, so you can do it without stopping.)

• Take a few deep breaths, feeling yourself relax as you exhale.

• Focus on the sensation of your feet touching the floor.

• Mentally move up your body, noticing your legs touching the chair.

• Notice your back pressing into the chair back.

• Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.

• Now focus on your hands—if they are tense, try to let them soften.

• Do you notice any sensation in your arms? Relax your shoulders.

• Move on to your neck and throat, softening and relaxing them.

• Soften your jaw; relax your facial muscles.

• Be aware of your whole body. Inhale. Be at home in your body. Inhale. When you’re ready, open your eyes

1 Davis DM, Hayes JA. What are the benefits of mindfulness? A practice review of psychotherapy-related research. Psychotherapy. 2011;48(2):198-208.
2 Keng SL, et al. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011;31:1041-1056.
3 Carmody J and Baer RA. Relationships between mindfulness practice and levels of mindfulness, medical and psychological symptoms, and
well-being in a mindfulness-based stress reduction program. Journal of Behavioral Medicine. 2008;31(1):23-33.