By Mary Beth LaRue
Meditation and mindfulness have shaped every part of my life as a mama, entrepreneur, and yoga instructor. They've gifted me more moments of presence, clarity, and connection—especially in a world that can feel incredibly noisy. These moments have also allowed me to reduce stress.
Anxiety and stress not only take their toll on our state of mind and sense of self, but also on our health, including the health of our gut. Symptoms from bloating and abdominal pain to constipation and indigestion can result when the body is under stress. Meditation and mindfulness can help.
6 Simple Ways to Become More Mindful
Whether you're a seasoned meditator or just dipping your toes into mindfulness, here are six tips I've found especially transformative on this journey.
1. Start Small, Stay Consistent
You don’t need an hour to meditate every day. Even five minutes each morning can ground you deeply. Set aside a few moments right after waking up, perhaps with your coffee or tea. Consistency over length is key. Just closing your eyes and taking several deep breaths in and out can help center you. Doing this throughout the day will bring you a deeper sense of calm.
2. Create Sacred Space
Designate a cozy, calming corner in your home for meditation. Make it inviting—candles, pillows, plants, whatever feels nurturing and serene to you. This space becomes a gentle invitation to pause and reconnect whenever you need it.
3. Use Breath as an Anchor
Your breath is always there, always available as a tool for grounding. In moments of stress or distraction, gently focus your awareness back to your breath—the sensation of it moving in and out. It’s beautifully simple and profoundly effective.
4. Mindful Movement Counts
Meditation doesn't have to be still. If sitting quietly feels challenging, integrate mindfulness into movement—slow yoga flows, walking meditations, or even mindful stretching. Allow your body to guide you back to presence.
5. Cultivate Compassion
Extend compassion inwardly as much as outwardly. If your mind wanders or you skip a session, practice gentleness rather than judgment. Mindfulness isn’t about perfection; it’s about returning, again and again, to kindness and presence.
6. Embrace Help When Needed
We all want to do things on our own, but sometimes achieving calm takes a village and this is okay. Joining a meditation group or an online class like my own from Embodied may help inspire and guide you. Apps like Headspace, Insight Timer, or Calm also offer guided meditations of all lengths that you can do anytime, anyplace. Even calming supplements with essential nutrients like B vitamins (I like NBPure’s vegan Stress Away with a blend of key nutrients to support the body’s stress response) can help support you on your journey to a deeper sense of calm.
Remember, mindfulness is less about mastering a technique and more about gently welcoming yourself and your body back to this moment—just as you are. Your practice, your pace.
