Mindfulness and Mindful Meditation Exercises

MBSR or Mindfulness Based Stress Reduction is the practice of being completely in the present moment, acknowledging and accepting all that is going on within you and around you, and being completely non-judgmental.  Below are a few examples showing you how to practice mindfulness on a daily basis.  The goal of practicing mindfulness is to become mindful throughout the day.  As you become more mindful, your stress and anxiety will decrease, and your effectiveness with everything that you do will increase.

Mindful Meditation Exercises Narrated by Tim Shevlin

This short mindful meditation exercise will help you become more aware of the present moment. Start by sitting in a comfortable position.


Mindfulness Minute

Sit comfortably in front of this video, watch the waves slowly come in at the Matlacha Wellness Center.  Listen to the wind and the waves.  Watch the wind blow the leaves.  Be totally still, be totally calm, be totally present.  Remember if your attention goes somewhere else, or your mind begins to wander, gently and without judgement, slowly bring your attention back to the video.


Daily Home Mindfulness Practice

Spend 5-10 minutes every day this week just being in the present moment, acknowledging your feelings, listening to your body, just being... Most importantly don't judge. Just accept.

Whether it be walking the dog, doing dishes, or just brushing your teeth, bring all of your attention to what you are doing at that moment. Truly be in the moment.

*Find a quite place and read the following text, following the steps, being truly present.

Allowing your eyes to close if that is possible or appropriate in this moment, otherwise keeping them open and in either case resting in an awareness of our inner experience. Sensing the body: the spine in a natural curve, the head lifted as though suspended by a golden cord, without any tension.

Opening to your experience and asking: “what is my experience just now?” As though before you is a vast ocean, open and limitless.

What thoughts are going through the mind? As best you can, note these thoughts as mental events, perhaps even becoming aware of their content and words. What feelings are here? Turning towards them and opening to any sense of emotional discomfort or unpleasant feelings.

What body sensations are here right now? Perhaps quickly scanning the body to pick up any signs of tightness or bracing.


Mindful Eating

Mindful eating is about using mindfulness to reach a state of full attention to your experiences, cravings, and physical cues when eating.

Fundamentally, mindful eating involves:

    • eating slowly and without distraction
    • listening to physical hunger cues and eating only until you’re full
    • distinguishing between true hunger and non-hunger triggers for eating
    • engaging your senses by noticing colors, smells, sounds, textures, and flavors
    • learning to cope with guilt and anxiety about food
    • eating to maintain overall health and well-being
    • noticing the effects food has on your feelings
    • appreciating your food

Mindful Eating and Weight Loss

Binge eating, emotional eating, external eating, and eating in response to food cravings have been linked to weight gain and weight regain after successful weight loss.

Chronic exposure to stress may also play a large role in overeating and obesity.

The vast majority of studies agree that mindful eating helps you lose weight by changing your eating behaviors and reducing stress.

When unwanted eating behaviors are addressed, your chances of long-term weight loss success are increased.

How to Practice Mindful Eating

To practice mindfulness, you need a series of exercises and meditations.

Many people find it helpful to attend a seminar, online course, or workshop on mindfulness or mindful eating.  Call us today at 239-558-4146 to find out our schedule.

However, there are many simple ways to get started, some of which can have powerful benefits on their own:

  • Eat more slowly and don't rush your meals.
  • Chew thoroughly.
  • Eliminate distractions by turning off the TV and putting down your phone.
  • Eat in silence.
  • Focus on how the food makes you feel.
  • Stop eating when you are full.
  • Ask yourself why you're eating, whether you are truly hungry, and whether the food you chose is healthy.

Wellness Services

Wellness Products And Services

Personal Training

Personal Training



Massage Therapy

Massage Therapy



Golf Training

Golf Training


Skin Care & Facials

Skin Care & Facials



Nutrition Consulting

Nutrition Consulting



Yoga Classes

Yoga Classes


Mindfulness Classes

Mindfulness Classes



Other Classes

Small Group Personal Training



Class Schedule

Class Schedule


About Us


At The Matlacha Wellness Center, we take a natural and holistic approach to health.

It is our mission to teach you how to truly live a healthier and happier life.

We specialize in personal training, massage therapy, arthritis relief, post physical therapy rehabilitation, yoga, anti-inflammatory eating, natural pain management, mindfulness, mental health counseling, nutrition, and complete body health.

Most of our services are on a private or semi-private basis, taking away any feeling of intimidation or discomfort. That also allows for our clients to get the most out of their time here and maximize their results.

Keep reading for more information about our products and services, or click here to contact us directly.