Mindfulness can take place through meditation sessions or smaller moments throughout the day. To cultivate a state of mindfulness, you can begin by sitting down and taking deep breaths. Focus on each breath and the sensations of the moment, such as sounds, scents, the temperature, and the feeling of air passing in and out of the body.
Shift your attention, then, to the thoughts and emotions that you’re experiencing. Allow each thought to exist without judging it or ascribing negativity to it. Sit with those thoughts. The experience may evoke a strong emotional reaction. Exploring that response can be an opportunity to address or resolve underlying challenges.
Keep in mind, it takes time and effort to build any new skill set — that includes well-being skills. It’s important to be realistic with yourself about what you can reasonably accomplish in a given amount of time. Having unrealistic expectations can lead you to give up before you’ve reached your well-being goals. So it’s key to create a realistic plan for your well-being, stick to it, and take small actions every day that add up to big improvements up over time.