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Okay, spoiler. The exercise is a mindfulness meditation practice. And before you run away, let me briefly explain why it is such a powerful skill to have in your toolkit.

Mindfulness versus Meditation

Are they the same? Not quite, though the terms are often used interchangeably. Meditation is a practice that involves focusing on a specific intention, such as your body and breath in yoga, or reciting a prayer. Mindfulness, on the other hand, is about being fully present and engaged in the current moment. While meditation can help cultivate mindfulness, the benefits (e.g., improved focus, lowered anxiety) depend on the type of meditation practice you choose.

Mindfulness Meditation

Mindfulness meditation is a practice that involves focusing your attention on the present moment with a non-judgmental and accepting attitude. With consistent practice, we strengthen our “mindfulness muscle,” giving us greater cognitive control over our attention. We focus on an anchor, like our breathe or a bodily sensation, and when our mind wanders, we gently bring our attention back to that anchor – again and again. The goal isn’t to stop our thoughts (impossible!), but to notice them as they arise, without resisting any discomfort. Over time, we become less attached to our thoughts and emotions, helping us stay present and avoid getting caught up in past regrets or future anxieties.

Two powerful benefits I’ve found from becoming more mindful (aside from the more obvious ones) are:
1) the ability to make more thoughtful decisions that align with my goals, rather than acting impulsively, and
2) the awareness to notice cravings without letting them control our actions.

The 10-minute Exercise

Even 10 minutes of mindfulness meditation have been shown to have a range of benefits, from lowered stress and anxiety to improved focus and more restful sleep. Try it out!

Debrief

There’s no “right” way to feel after completing this exercise. Some people may feel sleepy, especially if it’s done in the evening or if it’s been a minute since they’ve truly relaxed and stepped out of constant “Energizer Bunny” mode. If you found yourself unable to stay still, with your mind wandering or experiencing other distractions, you’re doing it right! That’s the essence of mindfulness – simply noticing whatever arises in the present moment. With consistent practice, we get better at recognizing our thoughts and emotions as they arise, allowing us to pause and respond more deliberately.

A common question after doing a breathing exercise like this is, “Will I get better at belly breathing with practice?”
The short answer is: Yes! Lots of people are chest breathers by default. Belly breathing, however, engages the diaphragm, which activates the parasympathetic nervous system, helping to lower heart rate and blood pressure. You’ll notice that it’s harder to take deep, full breaths without engaging your belly. With practice, this will become easier over time! 🙂

What did you think of the exercise? Share your thoughts below!