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The Power of Mindfulness

Updated: Mar 8, 2023

I always tell my clients that mindfulness is essential to wellness. It is also the foundational skill you need to master before you can practice any other coping skill successfully. Learn about the definition of Mindfulness and one of my favorite daily practices below.

Mindfulness has been defined as, “a state of non-judgmental awareness of what is happening in the present moment, including awareness of one’s own thoughts, feelings, and senses”. Mindfulness is about consciously pausing- so that you can identify your experience, create a space for it, and respond to it in the most effective way possible. It consists of two main components, Awareness and Acceptance.

“a state of non-judgmental awareness of what is happening in the present moment, including awareness of one’s own thoughts, feelings, and senses”.

Awareness and Acceptance

Awareness refers to our ability to notice the thoughts, emotions and the physical sensations that are present for us in any given moment. Acceptance is our ability to tolerate these experiences, and to observe them in a non-judgmental way. Awareness requires that we are in tune with our body, and can detach ourselves from our thoughts and emotions so that we are not identified with them. Acceptance requires that we learn to be with negative thoughts, emotions, or physical discomfort. This means letting go of resistance and the urge to move out of those states through distraction, lashing out, avoiding, or numbing.

As you can imagine, mindfulness is especially important to use when you are triggered. Most people have a hard time recognizing what is going on internally when they feel overwhelmed. This is made more complicated because we have been conditioned to believe that if we are uncomfortable, this is always a bad thing. Hence the response to avoid, judge, or try to get rid of unpleasant states. Mindfulness asks you to stay with your experience, and acknowledge that thoughts, feelings, and sensations are just messengers. They arise to show you important information that you need to know in order to stay in control of your well-being.

The Mindful Check-In

I teach a lot of daily practices that you can use to develop more mindfulness. In my experience, different things tend to work for different people. However, there is one exercise that I think everyone can benefit from integrating into their day,

“The Mindful Check In”.

The Mindful Check in consists of consciously pausing during the day, becoming fully present with yourself and asking these 3 questions:

1. What do I feel in my body-in this moment?

2. What am I thinking-in this moment?

3. What feelings am I experiencing-in this moment?

I recommend finding somewhere quiet, closing your eyes, taking several deep breaths, and scanning your body before you ask the questions. It may be helpful to actually write down your answers. Once you have identified your responses you can ask yourself a follow-up question: What do I need right now?”, and then proceed with intention.

The Benefits of Mindfulness

Most of us live busy lives with endless to-do lists. Our culture celebrates productivity and achievement, often at the expense of our mental and physical health. Consciously taking time out of your day to breathe and connect with yourself can make a big difference in the short and long-term. Research shows that people who practice mindfulness experience: reduced anxiety and depression; improved memory, focus and mental processing speed; improved ability to adapt to stress; greater relationship satisfaction; and are better at managing their emotions.

Personally, my mindfulness practices have supported me to become more calm, grounded, and intentional in my life. I encourage you to try The Mindful Check-In for 7 days in a row and see how mindfulness can benefit you!

With Love and Gratitude,


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