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When life gets busy and you feel pulled in many directions, it’s easy to feel stressed. Soon, your days can start to feel the same, and you might find yourself having distracting and negative thoughts. These thoughts can waste your time and energy, making it hard to focus on what’s really important. You might start to feel like things are out of control. This is where practicing mindfulness can help.
Mindfulness means paying attention to the present moment and noticing your thoughts and feelings without judging them. It can help you manage stress by letting you take a break, refocus, and feel more in control of your mind. By using mindfulness techniques like deep breathing, meditation, or simply observing what’s around you, you can improve your well-being and clear your mind of negativity.
This mindfulness meditation focuses on 2 important elements:
Attention. Pay close attention to the present moment.
- Choose a peaceful spot. Sit in a comfortable, quiet place where you won’t be disturbed.
- Focus on your breath. Close your eyes and take a few deep breaths. Feel the air going in and out of your lungs and nostrils. Notice the rhythm of your chest rising and falling with each breath.
- Listen to your body. Notice any areas of tension or discomfort and try to relax them, one by one.
- Notice your thoughts and feelings. Briefly note any thoughts or emotions that arise in your mind. Then bring your focus back to the present moment and your breath, and let your thoughts and feelings fall away.
Acceptance. This entails observing your thoughts and feelings without engaging with, indulging, or judging them. Instead, simply acknowledge them and then release them.
If you’re feeling anxious, start by noticing how your body feels. Is your heart beating fast? Does your mind feel like it’s racing? Are your palms a bit sweaty? Take a moment to really pay attention to these feelings without saying they’re good or bad. Just observe what’s happening. After that, shift your focus back to your breathing and the present moment, allowing those feelings to fade away. By letting yourself feel anxiety and then releasing it, you’re learning to accept what you’re going through.
Keep in mind that the purpose of mindfulness is not to focus on your thoughts and feelings or to analyze them. It’s not about solving problems. Instead, mindfulness is about paying attention to something else, like your breath, a candle flame, a mantra, or a repeating sound. This practice can help you feel calm, no matter what is happening in your life right now.
Practicing this mindfulness technique can often help you handle the challenges of everyday life better. It can reduce stress, boost your focus and happiness, and help you feel more balanced. Plus, being present helps you enjoy every moment of your life to the fullest.
With the Active&Fit Direct™ program, you can find your perfect gym from thousands of options nationwide. Not only that, but you’ll receive one-on-one, goal-oriented well-being coaching in areas such as fitness, nutrition, stress management, and sleep. Your spouse or domestic partner can also sign up for their own membership through your account.* Plus, when you register, you’ll get access to 14,000+ free on-demand workout videos. The Active&Fit Direct program is available through many health plans employers, and associations.
References
American Psychological Association. (2019, October 30). Mindfulness meditation: A research-proven way to reduce stress. https://www.apa.org/topics/mindfulness/meditation
Mayo Clinic. Mindfulness exercises. (2022, October 11). https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
*Add a spouse/domestic partner to a primary membership for additional monthly fees. Spouses/domestic partners must be 18 years or older. Fees will vary based on fitness center selection.
M966-981A 3/25 © 2025 American Specialty Health Incorporated (ASH). All rights reserved. The Active&Fit Direct program is provided by American Specialty Health Fitness, Inc., a subsidiary of ASH. Active&Fit Direct and the Active&Fit Direct logos are trademarks of ASH. Other names or logos may be trademarks of their respective owners. Standard fitness center and premium studio participation varies by location and is subject to change. Other restrictions may apply based on location of your selected fitness center. On-demand workout videos are subject to change. ASH reserves the right to modify any aspect of the Program (including, without limitation, the Enrollment Fee(s), the Monthly Fee(s), any future Annual Maintenance fees, and/or the Introductory Period) at any time per the terms and conditions. If we modify a fee or make a material change to the Program, we will provide you with no less than 30 days’ notice prior to the effective date of the change. We may discontinue the Program at any time upon advance written notice. The persons featured may not be Active&Fit Direct members.
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