top of page

Make Mindfulness a Part of Your Life in 2023

Our daily lives can become incredibly stressful and overwhelming. We are constantly on the move juggling different tasks, attempting to get everything done before the day comes to an end. Practicing mindfulness is an easy and gratifying way to alleviate and prevent anxiety, relaxing both the body and the mind, resulting in stress reduction

Mindfulness is the act of intentionally focusing your awareness on the present moment without interpretations or judgment. The practice of mindfulness has been found to have many positive effects including improving a person's physical and mental health. Mindfulness has also been linked to increased mental intelligence, enhanced concentration, and improved self-control. Make mindfulness a part of your life by practicing four simple steps. Focus on one thing at a time, step away from technology, practice mindfulness exercises, and set aside time for deep reflection.

  1. Focus on one thing at a time:

When it feels like you are stuck in the trenches with no way out, take a deep breath, and break tasks down into simple steps. It is important to recognize when you begin to feel overwhelmed and take action. Relax and redirect your mind, focusing your attention on the present moment. Once you have grounded your awareness, you can begin enjoying the present and complete tasks with ease.

This process is referred to as One Mindfulness. It's purpose is to train our brains to focus on one thing at a time, slowly breaking down the habits ingrained in us. We are constantly multitasking, struggling to get everything done in a timely fashion without really taking time to focus on what we are doing. Practicing One Mindfulness allows us to be present and aware, strengthening our concentration, improving productivity, and reducing stress.

2. Step away from technology:

A second way that you can introduce mindfulness into your life and ease anxiety is by unplugging from technology. Technology is a part of our daily lives and most of our waking hours are spent immersed in technology in some way. We are all guilty of wasting away hours scrolling on our phones or working on our computers until 1 a.m. While technology has immeasurable benefits, some disadvantages lead to our detriment. The excessive use of technology disrupts sleep, hinders productivity, increases stress levels, and decreases awareness.

Technology takes us away from the current moment and is often a catalyst for anxiety. We are constantly comparing ourselves and our lives to choreographed depictions we see on a screen. This causes us to pass judgment on ourselves and become stressed over trivial things. By unplugging and stepping away from technology regularly, we begin to focus on what is happening around us and truly take in the present moment.

3. Practice mindfulness exercises:

In addition to focusing on one task at a time and stepping away from technology, the third way that you can practice mindfulness is by completing mindfulness exercises. Mindfulness exercises are different from traditional forms of exercise like aerobics or cardio. The purpose of these exercises is to become grounded within reality, developing a heightened sense of your body and the atmosphere around you.

The most commonly practiced mindfulness exercise is meditation. During meditation, the mind focuses on a specific object, thought, or action, helping to ease your mind of any stress or anxiety.

There are many different forms of meditation that are practiced in mindfulness. One of these forms of meditation is referred to as a full body scan. This form of meditation is typically guided by a mediator who guides the listener through the process of tightening and loosening the muscles in their body from head to toe, relieving relieving and reducing stress. Another form of meditation practiced in mindfulness is focused breathing meditation. This form of meditation can be practiced in solitude or with the help of a mediator. These exercises focus on gaining control of your breathing, calming both the body and the mind by breathing in relaxation and breathing out stress and tension.

4. Take time to reflect at the end of each day:

The practice of mindfulness evokes emotions that we need to take time to process and understand without the influence of judgment. Setting aside time to reflect in a quiet and safe space allows us to develop a stronger connection within ourselves and understand the world around us. Through the practice of mindfulness, we can reflect on our experiences and emotions with clarity, dissolving the fog that biases and preconceived notions create.

Reflection can be practiced in many different ways, you can sit with your thoughts, journal, or even create art. The way that a person chooses to practice reflection is not what’s important, what matters is the value that they receive from it. While most people who practice mindfulness chose to reflect on their emotions and experiences at the end of the day, others enjoy reflecting in the moment, documenting the feelings that arise during different experiences.

While these following these four steps may be beneficial, it is important to remember that this is your personal journey. The steps that you chose to take on your path to mindfulness and the ways that you chose to reflect on them are up to you. The practice of mindfulness is about developing a connection between your mind and body, enhancing your awareness and creating an amplified sense of perception.


Planted, not Buried is a non-profit organization that focuses on empowering, educating, and inspiring others through outreach, events, networking, and opportunities. Learn more at www.p