Mindfulness is the practice of bringing your full attention to the present moment, intentionally and without judgment. It involves being fully aware of your thoughts, feelings, bodily sensations, and the surrounding environment. Instead of getting caught up in worries about the past or future, mindfulness encourages you to experience life as it unfolds in real time.

Here are some key aspects of mindfulness:

Present Moment Awareness: Mindfulness is about focusing on the “here and now” rather than dwelling on the past or worrying about the future.

Non-Judgmental Observation: It’s about noticing your experiences without labeling them as “good” or “bad.” This helps create a sense of acceptance and reduces self-criticism.

Intention: Mindfulness is practiced with purpose. Whether it’s through breathing exercises, meditation, or simply paying attention to everyday tasks, it involves an intentional effort to focus your awareness.

Acceptance: Instead of trying to resist or change your thoughts or feelings, mindfulness teaches you to acknowledge them as they are, fostering a sense of calm and balance.

Practice: It often involves formal practices like meditation, but it can also be integrated into daily activities, such as eating, walking, or even gardening, by paying attention to each moment with care and curiosity.

Mindfulness has been shown to have numerous benefits, including reduced stress, improved emotional regulation, better focus, and enhanced overall well-being. It’s a tool for connecting more deeply with yourself and the world around you.

Mindfulness Mantra Script: “I Am Here, I Am Enough”

Preparation

1. Find a Comfortable Space

Sit in a quiet, cozy spot where you feel at ease. You can sit on a chair, cushion, or the ground with your back straight but not stiff.

If you prefer, light a candle, diffuse some essential oil, or wrap yourself in a soft blanket to enhance the experience.

• Set Your Intention

Take a moment to set an intention for your practice. For example: “I want to feel calm and grounded,” or “I want to let go of stress.”

Guided Practice

1. Focus on Your Breathing

Close your eyes and take a deep breath in through your nose for a count of four.

Hold it gently for a count of four.

Exhale slowly through your mouth for a count of six.

Repeat this cycle three times to settle into your body.

• Begin the Mantra

Silently or softly say the mantra, “I am here, I am enough,” in rhythm with your breath:

Inhale: “I am here.”

Exhale: “I am enough.”

• Deepen Your Awareness

As you repeat the mantra, notice any sensations in your body, like the rise and fall of your chest or the weight of your hands resting on your lap.

If your mind starts to wander, gently return to the mantra without judgment.

• Visualize Peace

Imagine a soft, warm light surrounding you with each repetition of the mantra, filling you with calm and self-compassion.

Let this light expand outward, creating a bubble of peace around you.

Closing the Practice

Gradual Return

After 5–10 minutes, allow the mantra to fade. Simply sit in silence for a moment, noticing how your body feels.

Take three deep, grounding breaths, and wiggle your fingers and toes to bring yourself back to full awareness.

Affirmation of Gratitude

Place your hands over your heart and say: “Thank you for this moment of peace. May I carry this mindfulness into my day.”

Smile and Reconnect

Open your eyes, take a sip of water or tea, and return to your day feeling more present and grounded.

This might seem silly at first but trust me when I tell you after you do this a couple of  times you will feel amazingly focused and rejuvenated. I do this first thing in the morning and before bed. If I’m having a difficult day at work, I will take a few minutes in my car at break time to meditate. No one has to know what you’re doing, and it only takes a few minutes to regain focus. Just Breathe.