Wellness coach and health educator Elizabeth Scott, PhD, stated to direct all attention and awareness to the present may bring many benefits to relationships, emotional and physical health.

“Practicing everyday mindfulness can pull you out of the negative downward spiral caused by too much daily stress, too many bad moods, or the habit of rumination,” she explained.

Scott, who specializes in stress management, positive psychology, and family counselling, noted that it can likewise assist to put stressful events into perspective. This builds resilience so you are less overwhelmed in the future.

“Learning to be present in the moment is a way of life,” expounded the author of self-help book 8 Keys to Stress Management.

“With practice, you can learn to live a more mindful life that allows you to become more conscious of everything you are doing,” she added.

To guide the general public, the experts from the Benilde Well-Being Center of the De La Salle-College of Saint Benilde shared Scott’s insights as published on the award-winning platform Verywell Mind.

Here are her key points:

Mindfulness in eating. Mindless eating — whether you eat as you scroll through your phone or look to food for emotional comfort — can contribute to problems, such as overeating and consuming too much sugar. Her tip: Resist the urge to multitask. Be present with your food. Pay attention to each bite Chew slowly. Savor the taste. Notice how you fuel your body.

Mindfulness in interactions. Communication is important. Mindfulness in a relationship is to observe and interact without judgment. When you are with someone, give them your undivided attention. Listen carefully. Focus on what they are saying, instead of your own response. Learn to reply with purpose.

Mindfulness in daily activities. Trouble recalling whether you washed your hair when in the shower or forgetting why you walked into a room are signs that your mind is full. Focus on what you are doing as you are doing it and nothing else. Tune into physical sensations. Let go of anxiety over the past and thoughts of the future. When your mind wanders, gently bring your attention back to the current moment. Simple activities to focus on may include walking, gardening or even just eating chocolate.

Pause to be mindful throughout the day. It may be a challenge to stay mindful as you move from one activity to the next. Get back on track by focusing on your breathing when you’re upset or anxious. It can have a calming effect and help you stay grounded. Progressive muscle relaxation is another exercise. Tense and relax your muscles —one muscle group at a time. You will learn to recognize when you tense up certain body parts.