A quick guide for mindful living practices

Contributed by MnFIRE partner, Optum

Practicing mindful living is a great way to support your mental health and well-being. By helping you be present in the moment, mindfulness can help you feel calmer and more joyful. That’s because when you focus on the here and now, you’re less likely to stress out about the past or future. It’s also because mindfulness helps you manage your emotions as they come and go with more acceptance.

Here are a few of the many ways to add mindfulness into your daily life.

Set an intention each day

When you wake up, think about how you want to show up that day. Do you want to be kinder to yourself, more assertive in advocating for yourself, quieter, or something else? Your intention can be whatever gives you a sense of awareness and acceptance for someone (including yourself) or something. And it can be different every day. It’s all up to you.

Pause throughout the day to take in the moment

Much of our day-to-day living runs on autopilot. We get up, use the bathroom, eat breakfast, go to work, greet the same people as we pass by and so on. Instead of moving through your day on autopilot, check in from time to time and remind yourself to be present. For instance, if you sit down at a desk every day, pause and think about how your body feels. Are you well-rested? Are your shoulders relaxed? When you eat breakfast, pause with each bite. Think about the texture and taste. What do you notice? How does the food make you feel? Also, consider how these little mental breaks feel. Does it help you to slow down and enjoy yourself more in the moment?

Move your body intently

You already know the importance of staying active. To sprinkle in some mindfulness, define a purpose beyond the physical and mental health benefits you’re already going for. For example, consider how to improve the connection between your mind and body, such as by honing a skill, achieving a new benchmark or applying breathing techniques to your preferred program.

You could also choose to take up a mindfulness movement practice, such as tai chi, meditation or yoga. By design, these connect your mind and body and encourage you to be present in the moment.

Notice your emotions

It’s natural to go through a variety of feelings throughout the day. It’s less automatic to check in with yourself and take stock of your emotions. Throughout the day, pause and think about how you feel in that given moment and why. By doing this, you can slow down and genuinely appreciate and enjoy the good things in your life, however small. It also may help you uncover patterns and better understand triggers, so you can gain perspective and make adjustments where beneficial and possible. Both can help you feel more optimistic and build your resilience, making it easier to bounce back from tough times and thoroughly enjoy the good ones.

Make a commitment to yourself

Take time each day to do something that will help you be more present and aware of your life and times. Beyond the above ideas, there are infinite ways to do so.

No-cost mental health support

For personalized emotional and mental health support, MnFIRE provides no-cost, confidential resources funded by the Hometown Heroes Assistance Program – including counseling visits and peer support – to Minnesota firefighters and their families. Call 888-784-6634 to learn more and get help.

Sources

Helpguide.org, Benefits of Mindfulness. January 16, 2025.

Mindful, 5 Simple Mindfulness Practices for Daily Life. October 14, 2024.

NHS, What is mindfulness? – Mental wellbeing tips – Every Mind Matters.

We Think Twice, 8 Healthy Habits for a Mindful Life. Accessed February 19, 2025.

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Props to Almelund Fire & Rescue for prioritizing the health and well-being of their firefighters through our no-cost MnFIRE Awareness training!

MnFIRE trainings are available to all Minnesota fire departments and can be scheduled at your convenience. Find the best fit for your department: mnfireinitiative.com/training/
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Props to Almelund Fire & Rescue for prioritizing the health and well-being of their firefighters through our no-cost MnFIRE Awareness training!

MnFIRE trainings are available to all Minnesota fire departments and can be scheduled at your convenience. Find the best fit for your department: https://mnfireinitiative.com/training/

To our hometown heroes here in Minnesota and around the world – we celebrate you and your invaluable service to our communities. Happy #InternationalFirefightersDay!

Day in and day out, we are dedicated to helping you protect your health though the Hometown Heroes Assistance Program, which ensures that every Minnesota firefighter has access to the education, prevention and care needed to handle a cardiac, emotional trauma or cancer diagnosis: mnfireinitiative.com/hhap/
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To our hometown heroes here in Minnesota and around the world – we celebrate you and your invaluable service to our communities. Happy #InternationalFirefightersDay!

Day in and day out, we are dedicated to helping you protect your health though the Hometown Heroes Assistance Program, which ensures that every Minnesota firefighter has access to the education, prevention and care needed to handle a cardiac, emotional trauma or cancer diagnosis: https://mnfireinitiative.com/hhap/

MnFORE sponsorship opportunities are still available! By sponsoring the annual golf tournament, you make a difference in the lives of Minnesota firefighters, as MnFIRE works to provide them with the tools they need to prioritize and protect their health. All individuals and businesses of any size are invited – grab the spots before they're gone! mnfireinitiative.com/mnfore/ ... See MoreSee Less

MnFORE sponsorship opportunities are still available! By sponsoring the annual golf tournament, you make a difference in the lives of Minnesota firefighters, as MnFIRE works to provide them with the tools they need to prioritize and protect their health. All individuals and businesses of any size are invited – grab the spots before theyre gone! https://mnfireinitiative.com/mnfore/

Nice work Carlos Fire Department for emphasizing your team's well-being by completing MnFIRE Awareness training!

Your department can follow suit and become "MnFIRE Aware" of your occupational health risks at no cost! Check out more details here: mnfireinitiative.com/training/
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Nice work Carlos Fire Department for emphasizing your teams well-being by completing MnFIRE Awareness training!

Your department can follow suit and become MnFIRE Aware of your occupational health risks at no cost! Check out more details here: https://mnfireinitiative.com/training/

Today is World Day for Safety and Health at Work, and our goal is to help provide just that – a healthier future for those working in the Minnesota fire service.

The Hometown Heroes Assistance Program offers no-cost physical and emotional health resources for every Minnesota firefighter. Learn more here, or share with a firefighter you know: mnfireinitiative.com/hhap/
... See MoreSee Less

Today is World Day for Safety and Health at Work, and our goal is to help provide just that – a healthier future for those working in the Minnesota fire service.

The Hometown Heroes Assistance Program offers no-cost physical and emotional health resources for every Minnesota firefighter. Learn more here, or share with a firefighter you know: https://mnfireinitiative.com/hhap/
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