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Mindfulness, demystified.

Writer's picture: Josie SavitskiJosie Savitski




Mindempty versus Mindful


Navigating the world of “wellness” can sometimes feel overwhelming. Just this past week, one of my class activities in grad school was to find how many different uses of the word “wellness” there were. There. Were. A. Lot. We all may have our own definitions of wellness, what it is, what it looks like, and how we practice it. However, one term that came up a lot in my research about the concept of wellness was “mindfulness”. 


When I asked my undergraduate students what they thought mindfulness meant, here were some of their answers:


  • Being present

  • Focusing “hard”

  • Not noticing the passage of time

  • Connecting to consciousness (i liked this one :) )

  • Being aware of here and now


Maybe you resonated with one of these definitions. Maybe you have your own definition of mindfulness. Here’s the fun part. We can ALL be right!! Now, how do you even practice mindfulness? How do you do it? Can you measure it? Who can teach you? Answers below…

With so many practices and techniques out there, you might wonder, "Where do I even start?" Mindfulness and gratitude might just be the perfect entry points—simple yet transformative tools that can ground you and enhance your overall well-being.


Here’s the best part: mindfulness doesn’t require hours of meditating on a mountain, and gratitude doesn’t mean you need a constant smile plastered on your face. It’s about starting small and staying consistent.


 

What Exactly is Mindfulness?


Mindfulness is all about being fully present in the moment—no distractions, no judgment. It’s about paying attention to what’s happening right here and now. It can be as simple as noticing the texture of your morning toast or how your body feels as you take a deep breath.

In my personal practice, mindfulness has become the ultimate tool for pressing pause on a busy day. Research backs its power, too:

  • A 2011 study in NeuroImage found that mindfulness practices increased activity in the areas of the brain associated with memory & cognition.

  • A 2014 review published in JAMA Internal Medicine highlighted mindfulness as an effective tool for reducing stress, anxiety, and depression.


Ready to give mindfulness a try?



Three Ways to Try Mindfulness Today:

  1. Breath Check-In: Pause and breathe. Inhale for four counts, hold for seven, and exhale for eight. Let your breath guide you back to the present.

  2. Mindful Moments: Pick one activity today—like making tea or taking a walk—and experience it fully. Notice every sound, smell, and sensation.

  3. Body Scan: Close your eyes and slowly move your attention through your body, from your toes to your head. Notice tension and release it.


 

It's great to be grateful!


Gratitude might sound simple, but its benefits are anything but basic. Once again, let's see what the literature says...Research shows that practicing gratitude regularly can transform how you feel, think, and even sleep.

  • A 2013 study in Personality and Individual Differences found that grateful people sleep better because their minds are less cluttered with negative thoughts before bed.

  • UC Berkeley’s Greater Good Science Center found that gratitude enhances relationships, boosts physical health, and improves mental well-being.


Practicing gratitude is like hitting a "reset" button. It’s a reminder to shift focus from what’s missing to what’s abundant.



How to Add Gratitude to Your Day:


  • Keep a Gratitude Journal: Each evening, jot down three things you’re grateful for. They can be as small as a warm cup of coffee or as big as a meaningful conversation.

  • Say Thank You: Express appreciation to someone in your life, whether it’s a handwritten note or a simple “thanks.”

  • Notice the Good Stuff: Pause to appreciate small joys, like sunshine on your skin or the sound of rain.



Why Mindfulness and Gratitude Work Together


Think of mindfulness as the act of noticing and gratitude as the act of appreciating. Together, they create a powerful feedback loop of presence and positivity. A quick exercise to try: Sit quietly, bring to mind one thing you’re grateful for, and fully immerse yourself in that thought for a few minutes. Notice how it shifts your mood.



Your Weekly Challenge Reflection Prompt: What’s one moment today where you can bring mindfulness and gratitude together?


Action Task: Each night this week, write down three things you’re grateful for and one mindful moment you experienced that day.



Let’s keep this simple: mindfulness and gratitude are tools you can use anytime, anywhere. It’s not about getting it "right." It’s about showing up for yourself and noticing the beauty of small, intentional steps. Share your wins, questions, or favorite mindful moments in the comments below or on social media—we’re here to support each other in this journey.


I am grateful you are here!

Josie



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