Mindfulness: Your Brain’s Built-In Pause Button
June 3, 2025
ten By: LaTreece Ross, M.Ed., LPC
Let’s be real — life can feel like a nonstop group chat with notifications from work, family, bills, and that one inner voice that’s always second-guessing everything. That’s where mindfulness steps in — not with anything complicated or mystical, but with something way better: peace, clarity, and your sanity.
Mindfulness is the simple act of paying attention on purpose — without judgment. It's like saying, “Hey, brain, let’s take a beat before we spiral or send that regrettable text.”
By learning to pause and tune into the present moment, mindfulness helps you manage big emotions without being bossed around by them. It supports emotional regulation (so your feelings don’t drive the car), promotes self-care (because burnout isn’t cute), and boosts decision-making (no more impulse buys or awkward oversharing).
The best part? You don’t need a fancy app or a yoga mat. You just need a moment — and maybe a breath.
The Present Moment Called—It Wants You Back
7 Simple Steps of Mindfulness to Help You Slow Down, Breathe, and Actually Enjoy Being Here.......
1. Breathe Like You Mean It
Yes, your body’s been breathing for years, but have you ever actually noticed it? Take a slow breath. Inhale… exhale… and just notice what it feels like to be still for a moment.
2. Notice Your Thoughts (But Don’t Invite Them to Stay the Night)
Imagine your thoughts are nosy neighbors — you can wave and acknowledge them, but you don’t have to let them move in and rearrange the furniture in your head.
3. Feel All the Feels
Take a moment to check in with your body. Are your shoulders creeping up toward your ears? Are your teeth clenched like you're holding in stress? Gently relax. You don’t have to carry that tension — your body deserves a break.
4. Eat Like You’re on a Cooking Show
Slow down and really enjoy your food. Instead of rushing through it, take a moment to taste each bite. Try closing your eyes, taking it in slowly, and savoring the flavor — like you’re treating yourself, because you are. Eating mindfully is a simple way to care for your body and enjoy the moment.
5. Ditch the Time Travel
Let go of that moment from years ago that keeps replaying in your mind — it’s already behind you. And try not to stress about a future that hasn’t even arrived yet. Right now is where your life is unfolding. Stay with it. Stay where your feet are — this moment matters.
6. Unplug the Mental Blender
You know that brain noise that sounds like a smoothie being made on high speed? Pause. Do a body scan. Ask, “What’s happening right now?” (Not “what if” — we’re not doing those today.)
7. Celebrate the Tiny Wins
Did you drink your water today? Mindful. Took a walk and noticed a bird? Mindful. Practiced patience with a slow driver instead of losing your cool? Extra credit! Mindfulness isn’t perfection — it’s paying attention with kindness.
Daily Mindfulness & Gratitude Reflection Questions
- What am I hearing, seeing, smelling, or touching in this moment?
- What emotions am I feeling right now without trying to change them?
- How is my breathing right now — slow, fast, shallow, deep?
- What is one small thing I’m grateful for right now?
- What is one thing I can let go of today — a worry, a thought, or an expectation?
- Have I taken a moment to pause and just be today?
- What’s something I often take for granted that I want to acknowledge today?
Final Thought:
- Mindfulness isn’t about being perfectly calm or having it all figured out. It just means slowing down enough to notice what’s happening around you — and inside you — before life rushes by. Start with small steps. Be where your feet are. Even if it’s not perfect, every time you practice being present, you’re making progress.
- -LaTreece Ross, M.Ed., LPC