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Live mindfully

This technique will help you tune into your body and reduce stress.

By Weight Watchers

Last updated 16 November 2023

“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? The technique below will help you tune into your body, reduce stress, and improve your feeling of well-being.3

(HINT: You might want to read through your activity first, or even record the steps on your smartphone’s voice memo app, so you can practice 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, soften and relaxing them.
Soften your jaw; relax your facial muscles.
Be aware of your whole body. Inhale. Be at home in your body. Exhale. When you’re ready, open your eyes.

This content is for informational purposes only and does not constitute medical advice, diagnosis or treatment. It should not be regarded as a substitute for guidance from your healthcare provider.

WeightWatchers relies on only the most trustworthy sources, including highly credentialed experts, government and academic institutions, peer-reviewed studies, and respected medical associations. We focus on primary sources and research that is recent, relevant, and high-quality. For more about how we report, write, and fact check our stories, please see our editorial policy.

1. David DM, Hayes JA. What are the benefits of mindfulness? A practice review of psychotherapy-related research. Pyschotherapy. 2011; 48 (2): 198-208.2. Keng SL, et al. Effects of mindfulness and 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.

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