How well do you focus on what's in front of you?

Try the exercise the video below:

Mindfulness means focusing your awareness on the present moment.

Mindfulness can:

  • lower stress

  • balance emotions

  • increase self-awareness

  • improve concentration

So what are some helpful ways to practice mindfulness?

Focus on Your Breathing

Bring awareness to your breath.

Place one hand on your chest and one hand on your belly

Inhale deeply through your nose, exhale slowly through your mouth.

Take 10 breaths.

While you're breathing...

  • What happens in your body as you inhale? As you exhale?

  • Acknowledge your thoughts as they come.

  • Do not rush and try to think only of your breathing.

  • If your mind wanders, acknowledge where it goes, and then gently refocus on your breaths.

Focus on Your Senses

Bringing awareness to your 5 senses.

A woman under a fern closes her eyes. Photo by Cris Trung on Unsplash

Close your eyes and bring your awareness to your senses, one by one:

  • What do you smell, taste, and hear?

  • What are the different parts of your body feeling?

A woman opens her eyes. Photo by Marina Vitale on Unsplash

Open your eyes and find 5 things around you that are:

  • red

  • round

  • smooth


You're feeling distracted. There are a lot of things you can do to bring your focus back to the present. What might be helpful for practicing mindfulness? Select all that apply:

Take Action

A cartoon depicting a cat peeking out of a person's head.

For the rest of the day, try to note what activities you do mindlessly. Notice when your mind wanders.

When you notice this, gently bring your focus back to the present.

Flaticon Icon

At your next meal...


Your feedback matters to us.

This Byte helped me better understand the topic.

Get support to take action on this Byte