Be mindful
and centered

Mindfulness is about focusing your attention on experiencing the present without judgment from the past or worries about the future. It helps us calm our minds and bodies when stressful things happen. According to neuroscientists, practicing mindfulness appears to reduce activity in the parts of the brain called the amygdala and the prefrontal cortex, which helps us react less intensely to stressors.

This gets easier when we take a few minutes every day to build up our “mindfulness muscle.” Then when something stressful happens, we can use mindfulness to calm ourselves and think clearly about what to do next.

3 ways to be mindful

  • Music meditation
  • Belly breathing
  • Journaling
Find a space where you won’t be interrupted.

Pick one of your favorite songs or create a playlist.

Relax into a comfortable position and ask yourself:
  • “How does my body feel?”
  • “What are some sounds I might not have noticed before?”
  • “How does this song make me feel emotionally?”

Looking for a playlist? Check out our selection of songs here.

Put your hand on your belly and take a big deep breath so that your belly goes up, and then with a long slow exhale feel your belly go back down. 

Kids can do this too!

Journaling can help us check in with ourselves and express our emotions, and find a sense of calm.

  • How am I really feeling today? What do I need at this moment?
  • What am I afraid of and how is it limiting me?
  • If I had a time machine, what comfort would I offer my younger self?
  • If I could do anything in the next year, what would it be?


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