Mindfulness

Mindfulness is simply paying attention to the present moment—on purpose and without judgment. As Jon Kabat-Zinn puts it:

“Mindfulness is awareness that arises through paying attention on purpose in the present moment, non-judgmentally.”

It sounds simple, but most of us spend much of our day on autopilot. Have you ever driven somewhere and realized you didn’t notice a single thing along the way? That’s mindlessness.

When we’re stuck in autopilot, our stress reactions also become automatic. Tight shoulders, racing thoughts, irritability, even anxiety or depression can sneak in without us realizing it.

The good news? We can train our awareness—and our nervous system—through the breath.

Mindfulness and the Nervous System

Our body has two main stress switches:

• Sympathetic Nervous System (SNS): The fight-or-flight mode. Great if you’re running from danger, but draining if it’s stuck “on” all day.

• Parasympathetic Nervous System (PNS): The rest-and-digest mode. This is where healing, calm, and balance happen.

Most of us live with the SNS in overdrive. But by using simple breathing techniques, we can flip the switch back to the PNS and feel calmer, clearer, and more present.

Simple Breathing Practices

Try one of these anytime you feel stressed or scattered:

1. 10-Second Breath

• Inhale for 4 counts

• Pause for 1 count

• Exhale for 4 counts

• Pause for 1 count

  Repeat for 5 rounds.

2. Sigh Breath

• Inhale deeply through your nose

• Exhale through your mouth with a big sigh

  Repeat 3 times.

3. Square Breathing

• Inhale for 4 counts

• Hold for 4 counts

• Exhale for 4 counts

• Hold for 4 counts

  Repeat while imagining drawing the sides of a square in your mind.

4. Body Scan (Evening Practice)

• Before bed, lie down, close your eyes, and slowly move your attention from your feet up to your head, relaxing each part of the body as you go. This is wonderful for sleep and stress relief.

Why It Matters

Mindfulness isn’t about emptying your mind—it’s about coming back to the present moment. When we pause and breathe, we:

• Calm stress hormones

• Improve focus and sleep

• Boost self-awareness and emotional balance

• Create more space between what happens and how we react

Next time you catch yourself on autopilot, try one of these breathing practices. With just a few mindful breaths, you can shift from reactivity to presence—and that’s where real peace lives.