Mindfulness is a way to be present with what is happening in the moment, right now. It’s as simple as tuning in to what thoughts you’re having, what sounds you’re hearing, or even what smells you’re smelling. Mindfulness is about bringing awareness to what is around you, not about changing it.
Have you ever found yourself driving home from work, or maybe to the grocery store, and by the time you arrive you don’t really remember how you got there?
Our brains do a great job at putting us on autopilot when we do familiar tasks, which can help us be more efficient! But what is usually happening in your mind while you’re in that auto-pilot mode? For many, it’s reliving moments from the day you just had, maybe criticizing yourself for things you did or didn’t do.
This is normal, and this is human. Slowing down to notice what is happening right here, right now can help us feel calmer.
Practice: Try being mindful the next time you take a familiar drive – notice the scenery, imagine the people in the other cars around you, or pay attention to the sound of music. What do you notice?
What is the difference between mindfulness and meditation?
Meditation is a practice that involves focusing the mind on the present moment, and is often practiced while sitting, laying down, or even walking. Meditation is a way to practice mindfulness.
There is a common misconception that meditation is about completely clearing the mind or being able to “shut off your thoughts” when in fact, meditation is just about observing our thoughts without judgement, not trying to rid ourselves of them.
Why is it helpful?
Mindfulness helps to reduce stress, and reducing stress helps as you work to improve your glucose. It can also help improve sleep, improve mood, and provide more mental clarity.
In many cases, a few deeps breaths can be enough to help us respond, rather than react. With more mindfulness, you might find it easier to make choices that are aligned with your goals – like choosing what to eat, or when to exercise. You can see how the benefits of this tool become like a domino effect!
Where to Start:
Alhough you may (it is likely!) feel a sense of calm after even just a few deep breaths, to get the most out of these tools you’ll want to continue practicing. Remember, a little goes a long way. Try something out, and see what feels good, then try it again.
A few ways to practice mindfulness:
Short practices:
Box breath. Try out a breathwork practice like Box Breathing
Take 3, slow deep breaths. You can focus on breathing in and out to help yourself focus on the present moment.
Listen to the sounds around you. Next time you take a walk, leave your headphones at home. Notice the sounds and observe the colors and shapes that you can see.
Short, guided practices:
Apps:
Calm App (May Require Payment)
Calm offers guided meditations, sleep support, breathing exercises, and stress programs. Some members may have free access through health benefits—check with UnitedHealthcare (UHC) to confirm.
Healthy Minds Program (Free)
Created by the University of Wisconsin–Madison, Healthy Minds is research‑based and free. It includes short learning modules and guided meditations focused on awareness, insight, and connection.
We all have the capacity to be present at any given moment – when we’re walking, doing dishes, driving, or simply relaxing at home. Each and every time you pause to notice your breath, or stop to smell the flowers, congratulations, you’re practicing mindfulness!
Apr. 28 2026