Let's talk mindfulness! When we say the word “mindfulness,” what does it bring up for you? Sometimes when you hear “be more mindful” or go on a “mindfulness journey” it can feel intimidating or confusing where to even start. 

Put simply, mindfulness just means to be conscious and present in the moment you’re in. That’s it! All it takes is one pause or one breath and voilà — you’re being mindful! 

Mindfulness practices are something we can tap into every single day — it doesn’t need to take a lot of time, it’s free, and it’s accessible for everyone. And when you do these practices regularly, they become a natural part of your healthy routine (just like your workouts)! 

Practicing mindfulness has been shown to reduce stress, improve your mood, boost memory and focus, and even enhance your immunity and protect your heart. You’ll feel happier, healthier, and more balanced from the inside out!

We’re sharing four tangible tips you can practice on the daily — starting today!

Be attuned to your breath 

One of the simplest and most powerful things you can do is to bring awareness to your breath. We’ve all been given the gift of our breath — it’s what breathes life into us! So let’s take time (just a few seconds even!) to honor it and express gratitude. 

When you wake up in the morning — first thing before you even get out of bed — put one hand on your heart and one hand on your stomach. Inhale slowly for the count of 5, hold your breath at the top for 5, and exhale slowly for 5. Feel your belly fill up and expand with each inhale and release with each exhale, and give thanks as you do. You can repeat this practice throughout the day if you’re feeling stressed or overwhelmed. It’s easy to do while you’re sitting at your desk working and you can even teach it to your kids to do together! 

Be mindful in your movement

Right before or after your TIU workout (or both!), close your eyes and take a moment to thank your beautiful body for all it does for you. It’s so strong and it got you to your mat so let’s give it some love 💪 💛  During your workouts, try not to zone out or start thinking about your to-do list for the rest of the day. Instead, be fully present in the movement, connect your mind to your muscles, and visualize the muscles you’re working. This will help you get a better workout and practice mindfulness at the same time!

Be open to meditation 

Practicing meditation isn’t about totally clearing your mind (some days, you’re going to have a million thoughts running through your head and that’s OK). Meditation is about connecting with yourself and recognizing whatever comes up for you. 

If you’re new to meditation, start small! We have guided meditations in the app that are only 5 minutes. Then, you can work your way up to some of our longer meditations. Start with a few days a week and work your way up to daily. Like with workouts, the more you do it, the more natural and comfortable it will feel. 

Be present in nature

When you walk around your neighborhood or go to get coffee, leave your phone at home and tune in to what’s happening around you. What do you see? What do you hear? What do you smell? How does the wind or sun feel on your face? How does the ground feel beneath your feet? Are there birds, plants, or flowers you can focus on? Maybe it’s the sight and feel of snow falling! Whatever your surroundings, take just a minute or two to really take them in. It sounds so simple, but it makes a huge difference!

Find guided mindful meditations on self-love, connection, happiness, positivity, loving kindness, and more in the On Demand section of your Tone It Up app!