Mindfulness: A Simple Practice to Reduce Stress and Live in the Present

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Table of Contents

1. What is Mindfulness?
2. Origins of Mindfulness
3. Benefits of Mindfulness
4. Activities to Practice Mindfulness
   • Yoga
   • Meditation
   • Breath Work
   • Journaling
   • Gardening
5. Quick Mindful Activity – Mindful Nature Journaling

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What is Mindfulness?

Mindfulness is a daily practice of becoming more aware of your thoughts and emotions, their patterns, and your day-to-day activities without judgment. It’s like taking your car out of cruise control and being completely aware of how each movement affects the car’s speed and direction but not necessarily categorizing any of the movements as good or bad.

Mindfulness itself isn’t one specific thing that you can point to, but it includes activities that help you become more present and in tune with your thoughts. It encompasses things like yoga, meditation, breathwork, and even gardening. Some people practice all of these things, a combination of a few, or just one.

Either way, it’s about choosing activities that allow you to become present with what is currently happening in your mind instead of operating on autopilot—all while being non-judgmental.

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Origins of Mindfulness

Mindfulness has roots in many religions, but it is highly important and present in both Hinduism and Buddhism. Although today the form of mindfulness that is practiced is secular and scientifically based, it mostly originated from Zen Buddhist practices and teachings.

In the 1990s, a medical doctor named Jon Kabat-Zinn started incorporating meditative mindfulness practices with his patients suffering from chronic pain. Astonished at how well the techniques worked, he further researched these practices, incorporating more science-based research and evidence, ultimately separating mindfulness from its religious context and creating what we know today as Mindfulness-Based Stress Reduction (MBSR).

Today, mindfulness can be practiced by anyone regardless of their spiritual beliefs.

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Benefits of Mindfulness

Mindfulness is the practice of becoming more aware of our thoughts in a non-judgmental way. Although it originated from religious traditions, mindfulness in the U.S. today is practiced as a secular, scientifically backed skill. Research has shown that mindfulness can be tied to a variety of health benefits, including:

• Reduces stress – Chronic stress is a leading factor in many heart disease problems. Mindfulness helps lower stress levels, which in turn reduces heart disease risk.
• Helps manage anxiety and depression symptoms
• Improves sleep
• Increases working memory
• Improves focus
• Increases emotional awareness
• Reduces emotional reactivity
• Encourages compassion towards yourself and others

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Activities to Practice Mindfulness

Mindfulness isn’t a one-size-fits-all kind of deal, nor is it a single activity. Instead, it’s a variety of practices that can be done individually or together to cultivate mindfulness. While many mindfulness practices include meditation, it is not the only way to be mindful. Below are some of my favorite mindfulness activities:

Yoga

Yoga is an ancient physical and mental practice that originated in India. Though yoga involves more than just physical movement, today, in the Western world, it is often practiced for its physical and mental benefits. Yoga combines physical postures and breathing techniques to promote overall well-being, with many sessions incorporating a short meditative period.

Meditation

Meditation is the practice of silencing your mind by becoming aware of your breath. The goal is to observe your thoughts without attachment and instead focus on the rhythmic cycle of breathing in and out. Meditation helps with attention, focus, and staying present rather than getting caught up in ruminating or stressful thoughts.

Breath Work

Your physical and emotional state affects your breathing, which in turn influences the amount of oxygen you intake. When stressed, breathing becomes shallow and short, bringing less oxygen to the brain. The general idea of breath work is to use specific breathing techniques to relieve stress, regulate emotions, and promote relaxation.

Journaling

Journaling is one of my personal favorite mindfulness techniques. Simply writing down your thoughts, feelings, and experiences helps you process emotions and recognize thought patterns. Journaling allows for emotional release and reflection, ultimately making you more mindful of your thoughts so you can separate yourself from them and stay present.

Gardening

Gardening is another personal favorite. The simple act of growing food or caring for a plant is grounding and rewarding. Gardening involves a lot of sensory engagement, which helps keep you focused and out of your head. Plus, watching plants grow teaches patience, gratitude, and mindfulness, which can be carried into everyday life.

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Quick Mindful Activity – Mindful Nature Journaling

Here is a simple activity to help you become more present and start practicing mindfulness. And don’t worry—you don’t need to be in nature to do this! A simple houseplant or flower will work just fine. 🌿

Steps to Practice Mindful Nature Journaling:

1. Find a natural object – Step outside or pick a plant, leaf, or flower to observe.
2. Close your eyes and take deep breaths – Focus on your breathing before opening your eyes.
3. Observe closely – Notice the object’s color, texture, shape, and how light interacts with it.
4. Engage your senses – Touch the plant or soil, and if possible, smell it.
5. Reflect – Ask yourself:
   • How does this plant remind me of my own growth?
   • What do I need right now to feel nourished or more grounded?
6. Write in your journal – Let your thoughts flow freely.
7. End with gratitude – Write a short note of appreciation for your experience.

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Practicing mindfulness doesn’t have to be complicated—it can be as simple as noticing the little things in life. By incorporating mindfulness into daily activities, you can reduce stress, increase focus, and cultivate a deeper sense of peace. 💛

Want more mindfulness and gardening tips? Follow Zen Garden Gal on social media for daily inspiration!

Happy growing!