Ask the Experts Blog

Search Blog Topics
We post regular content that focuses on important health topics and issues that affect you and your family with tips and advice from health experts right here at Lakeland.


Mindfulness exercises for tough times

by Jessica Pasek | Feb 18, 2021

MindfulnessTough times are a part of life, but the COVID-19 pandemic is certainly a new twist. Try these mindfulness exercises to help you find moments of calm among the chaos.

Start Fresh

Instead of focusing on prior or future events, concentrate on what you’re doing now. Pay attention to each bite of your breakfast—its taste, smell, temperature, and texture. Are you eating fast or slow? 

When brushing your teeth, how do the bristles feel against your gums? How does the toothpaste taste and smell? Continue to notice your senses, movements, breath, thoughts, and feelings as you shower, changes clothes, and do other tasks.

Take Breaks

Whether you have four minutes or 40, use them to sit quietly. Take slow, deep breaths in and out. Notice how your breathing and body feel.

What do you hear? What thoughts and emotions are you having? Acknowledge these distractions, then let them go without labeling them as good or bad. Gently return your attention to your breath each time your mind wanders.

Move On

Already a mood booster, going for walks outdoors can be a good time to practice mindfulness. Feel your feet touching and leaving the ground. Notice your breathing, pace, and posture. What do you see and hear around you?

Relax and Leave the Day Behind

Lie in bed comfortably with a pillow under your head. Breathe deeply several times. Slowly bring your attention to a specific body part, such as your foot, stomach, or head. Continue deep breathing as you become aware of each sensation in that body part.

As with other sensations, briefly acknowledge and accept any pain or discomfort you feel. When your mind wanders, gently refocus on your body. Take the time to scan your entire body in this manner.

Feb 18, 2021 Reporting from Niles, MI
Mindfulness exercises for tough times
https://www.spectrumhealthlakeland.org/health-wellness/ask-the-experts/ask-the-experts/2021/02/18/mindfulness-exercises-for-tough-times
Feb 18, 2021
Tough times are a part of life, but the COVID-19 pandemic is certainly a new twist. Try these mindfulness exercises to help you find moments of calm among the chaos. Start Fresh Instead of focusing on prior or future events, concentrate on what you’re doing now. Pay attention to each bite of your b

Mindfulness exercises for tough times

SpectrumHealth Lakeland

Continue Watching

Check-Up: The Serious Side of Acid Reflux (John Gosling, MD)

Spectrum Health Lakeland internist, John Gosling, MD, talks about the warning signs and symptoms of severe acid reflux and consequences if untreated.

Cooking for Your Heart (David Chalupa, PA and Courtney Dixon, RD)

Spectrum Health Lakeland clinicians David Chalupa, PA, and registered dietitian, Courtney Dixon, cook up a heart-healthy meal while talking about risk factors for heart disease.

Check-Up: Common Heart Valve Problems (Dave Chalupa, PA)

Spectrum Health Lakeland physician assistant, David Chalupa describes different heart valve conditions and what it means to have a leaky valve.

Check-Up: What Does Cardiac Rehab Involve? (Brett Hoseth, PA)

Spectrum Health Lakeland physician assistant, Brett Hoseth, provides a quick explanation about who may need cardiac rehabilitation and how long it lasts.

Check-Up: What is an Angiogram? (Jerome Kuhnlein, MD)

Spectrum Health Lakeland cardiologist, Jerome Kuhnlein, MD, explains how an angiogram can help determine if an angioplasty is needed to improve blood flow through the heart.

Check-Up: Powered by a Pacemaker (Jerome Kuhnlein, MD)

Spectrum Health Lakeland cardiologist, Jerome Kuhnlein, MD, describes how a pacemaker gets implanted under the collarbone to help regulate heart rhythm issues.

Check-Up: Blood Thinners (Christopher Chiu, MD)

Spectrum Health Lakeland cardiologist, Christopher Chiu, MD, explains why a person would need to be prescribed a blood thinner and the importance of measuring the blood’s thickness to prevent clots.

Check-Up: What is a Widow Maker? (Christopher Chiu, MD)

Spectrum Health Lakeland cardiologist, Christopher Chiu, MD, explains what a widow maker heart attack is and why it’s serious.

Check-Up: Why Salt is Bad for Heart Failure (Christopher Chiu, MD)

Spectrum Health Lakeland cardiologist, Christopher Chiu, explains why too much salt can have bad side-effects for patients with congestive heart failure.

Check-Up: What You Should Know About Vaping (Albert Naveed, MD)

Albert Naveed, MD, pulmonologist at Lakeland Pulmonology explains the dangers of vaping and e-cigarettes.

© Spectrum Health Lakeland 2021
Hospital