Let’s face it: life in the 21st century is chaotic. We wake up each morning, and before we’ve even wiped the sleep from our eyes we’re caught up in the whirlwind of endless claims on our time and attention. We race through our days, jumping from one task to the next, barely coming up for air; at the end of the day we fall into bed to catch a few hours of sleep then get up and do it all over again. And again. And again. We’re so busy doing that too often we forget how to simply be.
We’re conditioned to think that wellness is just another thing to check off the list — another task to get done, another commitment to fulfill; something we can accomplish if we work hard enough or stick to the “right” routine. But here’s a thought: what if true wellness isn’t about adding more to your plate but about paying attention to what’s already there? What if simply making an effort to focus on the present moment could make a real, concrete difference to your health and wellbeing? Newsflash: it can.
Let me tell you about mindfulness.
What mindfulness really is, and why it matters
Before you roll your eyes at yet another mention of mindfulness, let’s take a look at what it actually is— and what it isn’t. It’s not a trendy new concept. It’s not alternative medicine quackery or new age silliness. It’s not a religious practice of any sort, and it’s not something you need a guru, an expensive workshop, or an extra hour of free time to practice. It is something that’s been scientifically studied (mindfulness meditation has repeatedly been shown to reduce stress hormones, and some studies have found that it might even rewire your brain in a positive way). And it is something you can do any time, anywhere, for any length of time you choose, without stressing yourself out. Because you see, at its heart mindfulness is simply the act of showing up and being present for your own life, moment by moment.
Let me explain.
Most of us don’t realize it, but we spend a shocking amount of our time on autopilot. And that’s ok, in some cases. We might even say it’s necessary. After all, if we had to stop and consciously think about every single action we take, from turning the door knob to step outside to taking our jackets off when we walk back in the door, we wouldn’t get a whole lot done. Our brains run hundreds of little pre-programmed loops constantly, so that we’re not bogged down by having to think about every tiny action we take. And for the most part, that’s a good thing. When it becomes a problem is when we’re so overwhelmed that we’re running almost completely on autopilot just to keep up. And that, my friends, is where the typical 21st-century person lives full time.
Mindfulness takes you off of autopilot and puts you back in the driver’s seat. Put simply, it’s the practice of being aware of the present moment — your thoughts, your feelings, your surroundings — without trying to change them, or even to judge them. It’s about letting things be what they are, instead of constantly trying to mold them into what you think they should be or what you wish they were.
Why does this matter for your wellness routine? Because, like it or not, your mind and body are in constant conversation. When your mind is tangled up in stress, anxiety, or endless to-do lists, your body takes the hit. You might not notice it at first — a tightness in your shoulders, a clenched jaw, a recurring low-grade headache — but over time, it adds up. By practicing mindfulness, you give yourself a chance to break the cycle. You create space to breathe, to reconnect, and to listen to what your body is trying to tell you. And that, my friends, is a core component of real wellness.
Why mindfulness should be a part of your wellness routine
Think about the last time you felt a little overwhelmed. Did you notice how your body reacted? Probably not—most of us don’t. We’re just running on autopilot, trying to make it through the day. But make no mistake: every time your mind gets caught in that web of stress and anxiety, your body feels it too.
When you’re stressed, your body’s the first to know it — often even before your mind does. Your heart starts pounding, your muscles tighten up, and your cortisol levels skyrocket. It’s no wonder you find yourself reaching for junk food or bailing on your workout. Your body’s stuck in fight-or-flight mode, trying to keep you safe from whatever it mistakenly thinks is out to get you. But here’s the good news: mindfulness is your way out of that cycle. Just taking a few moments to breathe and be present sends a message to your body that, “Hey, it’s all good. We’re not in danger.”
And this isn’t just wishful thinking — it’s backed by science. Studies show that mindfulness can actually bring down your cortisol levels, which means less stress on your heart, fewer tension headaches, and a better chance of dodging those emotional eating moments. Practicing mindfulness regularly doesn’t just calm you down; it literally rewires your brain. Your prefrontal cortex — the part that helps with decision-making and impulse control — gets stronger, while your amygdala (the part that freaks out over every little thing) finally chills out. The result? You’re not reacting out of habit anymore; you’re responding with intention.
Picture what this could mean for your weight loss journey. Instead of grabbing a snack every time you get stressed, you start recognizing what’s really going on — that you’re not truly hungry, you’re just looking for a break, a breather, or maybe a quick walk. Suddenly, you’re not at the mercy of your cravings or your stress. You’re the one calling the shots, one mindful breath at a time.
Bringing mindfulness into the everyday (without turning it into a chore)
Now, if you’re sitting there thinking, “Okay, but I don’t have time to add another thing to my routine,” I get it. I really do. But here’s the beauty of mindfulness—it’s not about carving out hours of your day. You can start small, and I mean really small.
Try this: begin with your morning. Instead of reaching for your phone the second you open your eyes, take a couple of deep breaths first. Feel the warmth of your sheets, the softness of your pillow, the steady rhythm of your breathing. It’s simple, I know, but that’s the whole point. You’re giving yourself a chance to start the day on your terms, instead of diving headfirst into the chaos.
When it comes to movement—whether you’re working out, taking a quick walk, or just doing a bit of stretching—make it a mindful moment. Pay attention to how your body feels, the way your muscles engage, the sensation of your feet connecting with the ground, the air moving in and out of your lungs. Don’t just go through the motions; actually be in them.
And let’s talk about mindful eating. We’re all guilty of rushing through meals, barely tasting a thing as we scroll through our phones or multitask our way through lunch. But what if, just once a day, you sat down and ate without distractions? You’d be amazed at how much more you actually enjoy your food, how much more satisfying it feels to be fully present with each bite.
Finally, in those moments when life feels like it’s about to swallow you whole—when stress starts creeping in and you’re ready to snap—just pause. Take a breath, let yourself feel whatever you’re feeling, and don’t try to judge it or push it away. It doesn’t have to be some big, dramatic thing. Sometimes, simply acknowledging the moment is all it takes to shift your perspective.
The long game: Making mindfulness stick
The trick with mindfulness is to not just treat it like another item on your wellness checklist. It’s not about being “good” at it, or ticking off boxes; it’s about making the choice — again, and again — to be present. And yes, you’ll mess up. You’ll forget. You’ll get caught up in your thoughts or your worries, and that’s fine. When you notice you’ve drifted, just come back. No guilt, no judgment, just come back. That’s the real practice.
In time, mindfulness stops feeling like something you have to do and starts becoming something you can’t imagine living without. It weaves itself into the fabric of your life, showing up in the way you handle stress, the way you interact with others, and the way you care for yourself. It’s not about achieving some mythical state of enlightenment. It’s about being present for your life, moment by moment, as it happens.
So, the next time you feel overwhelmed, disconnected, or just plain tired of the grind, take a breath. Bring your attention back to where you are — right here, right now.
It’s in these moments that mindfulness finds you; not in the perfect meditation pose or the quiet retreat, but in the messy, beautiful, absolutely ordinary moments of your everyday life. Because in the end, wellness isn’t about doing more; it’s about being more. And that starts with being here, fully and unapologetically, right now.
Learn more about Claya’s personalized wellness coaching for your weight loss journey.
