We live in a world dominated by fast-moving information, constant change, and technological advancements. Social media platforms amplify this pace, encouraging us to curate and share a façade of our “best selves.” However, these snapshots often represent a vague version of our past, driven by the pursuit of likes, followers, and reshares.

In this quest for instant gratification, we often neglect the present. Instead of appreciating the moment, we document it for an online audience. Think about it: how often have you seen people recording concerts on their screens rather than enjoying the performance?

It’s time to refocus. Let’s explore how mindfulness can help us embrace the present moment.

What is mindfulness?

Mindfulness is the practice of being fully present, aware of where you are and what you’re doing, without being overly reactive or overwhelmed by your surroundings. This simple yet powerful act can improve your ability to manage thoughts and emotions, enhancing both your mental and physical health.

Research shows that practising mindfulness can:

• Reduce stress, anxiety, and depression.
• Aid in managing chronic conditions like heart disease, hypertension, and chronic pain.
• Improve self-control, helping with addictive behaviours and emotional regulation.

Mindfulness doesn’t require hours of practice or expensive tools. Let’s look at how you can start incorporating it into your daily life.

Practical ways to practise mindfulness

Here are easy, effective techniques to help you embrace the present:

1. Start with your breath

Take a minute every hour to focus on your breathing:

• Breathe in slowly and deeply.
• Hold your breath for a few seconds.
• Exhale in a controlled, deliberate way.

This diaphragmatic breathing technique has been shown to reduce both physical and psychological stress. Best of all, you can do it anywhere, whether at your desk or during a commute.

2. Engage your senses

Spend a few moments each day engaging all your senses:

• Listen to the surrounding sounds.
• Notice the smells, sights, and sensations in your environment.
• Focus on what you’re experiencing right now.

This simple exercise grounds you in the present and helps you push away wandering thoughts.

3. Take a mindful walk

Walking isn’t just exercise; it’s an opportunity to practise mindfulness. Step outside, breathe fresh air, and pay attention to the world around you. Feel the ground beneath your feet, observe the movement of the trees, and listen to the sounds of nature.

Pro tip: If you're using the Strove app, log your walk to earn points while improving your wellbeing.

4. Try meditation

Meditation doesn’t need to be complicated:

• Spend 5–10 minutes sitting quietly.
• Focus on your breathing or use a guided meditation app.

Engage with Strove’s mindfulness tools in the Thrive section for accessible guided sessions.

5. Explore Yoga or guided classes

Yoga combines physical movement and mindfulness, offering a great way to improve your mind-body connection. If yoga feels intimidating, start with simple stretches and work your way up.

Guided meditation classes, available online or in-person, can also provide structure and support for beginners.

The benefits of mindfulness

Mindfulness offers more than just relaxation—it transforms how you interact with the world. By practising mindfulness, you can:

• Enhance emotional resilience.
• Build healthier relationships.
• Improve focus and productivity.

It’s a tool for managing life’s challenges and appreciating its beauty. Plus, integrating it into your daily routine doesn’t take much effort or money.

Take control of your wellbeing

Living in the present is about finding joy in what is happening now, rather than longing for the future or dwelling on the past. Remember:

• Time moves on—even the toughest moments will pass.
• Focus on what you can control, not what you can’t.

Start small. Try a breathing exercise, go for a walk, or explore the mindfulness tools in the Strove app’s Thrive section. Every mindful moment brings you closer to a healthier, happier you.

Take a breath. Live in the now. Your journey starts here.