Clinical Contributors to this story:
Jessica Yao, M.D.
Community First Chief Medical Officer
Mary H. Garcia Holguin, MD
Community First Medical Director
Mindfulness brings us back to the present moment, to the sights, sounds, and smells around us. It’s a way to slow our racing minds and pay close attention to our thoughts, actions, and our surroundings.
Part 3 of our Mental Health Awareness Month blog series is about the importance of being mindful.
Read part 2, about moving your body for improved mental health, here.
Read part 1, about the power of connecting with others, here.
Meditation
Meditation is one way to increase mindfulness. You can meditate at any time, in any place.
It’s best to start with a short meditation, maybe for a minute or two. After getting used to slowing down your thoughts and practicing mindfulness, you can add more time.
Here are a few ways to get started:
1. Deep Breathing:
This can calm your heart rate, lower blood pressure, and aid in relaxation and sleep.
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- Find a quiet, non-crowded space, close your eyes or focus on a single point, such as a flower, and breathe in slowly, deeply.
- Focus your thoughts and energy on your breathing.
- You can also try 4-7-8 breathing: inhale for 4 seconds, hold your breath for 7 seconds, and exhale for a full 8 seconds. Repeat this 4-7-8 breathing practice several times.
2. Mantras:
Mantras can help with meditation.
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- A mantra is a simple sound or phrase you can repeat to help narrow your focus and meditate.
- “Om” is a classic mantra that comes from the Sanskrit language and represents the whole of creation.
- Words of self-affirmation can be helpful in reclaiming one’s mental state, like “I am enough.” “It gets better.” “I will get through this.”
3. Five Senses Focus:
When you feel anxious or panicked, focus on your five senses. Stop whatever you are thinking or doing, and name:
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- Five things you can see
- Four things you can touch
- Three things you can hear
- Two things you can smell
- One thing you can taste
4. Mindful Movement:
This just means taking time to slow down your mind and focus on each movement your body makes. For example, during a walk, seek out and focus on the flowers, rocks, butterflies, birds, and other natural elements around you.
While washing dishes, concentrate on the water temperature, the texture of each dish, and how the sponge feels in your hand. Mindful movement exercises include tai chi, qi gong, and yoga.
5. Prayer:
We are often mindful when we pray. You can hold a rosary or prayer beads as a way of bringing intentional focus into your prayers.
6. Gratitude Expression:
Several studies have shown that people who express gratitude regularly will experience more positive emotions over time. Gratitude can reduce negative emotions like envy and increase positive emotions like empathy. It can also help you sleep better and improve your openness to new friendships!
Here are a few ways you can express gratitude:
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- Write down what you are grateful for in a journal or on post-it notes in your home or work space.
- Start your day by making a mental list of what you are most grateful for that day.
- Or thank someone for something.
This can boost your mood and self-esteem and maybe theirs, too.
There are many ways to be mindful, and like anything new we learn, the more we practice it, the better we become at it. The longer we do it, the more mental and physical benefits we can experience.
Everyone’s mental health journey looks different, but adding healthy habits to your day, like journaling, getting plenty of sleep, and staying active, can help you feel better.
From May 5 to June 30, Community First Members can earn a FREE Smart Sports Bracelet by participating in our Healthier You! Mental Fitness Member Activity and sharing how you care for your mental health.
Mental Health Support for Community First Members
Community First offers several resources for Members of all ages in need of mental health support. Members do not need a referral for mental health or substance use services.
Counseling/Therapy
Community First offers access to many contracted outpatient mental health professionals. You can search for a mental health provider by using our online directory or call Member Services at the number listed on your Member ID card for help making an appointment. If you have a Case Manager or Service Coordinator, you can also contact them directly.
Community First Health & Wellness Programs
Community First Members can join our focused Health & Wellness Program, Healthy Mind: Behavioral Health Program, at no cost, for help finding the right mental health professional and for other help and resources.
Behavioral Health & Substance Use Support Lines
Community First Members can also call our toll-free Behavioral Health & Substance Use Support Line, available 24 hours a day/7 days a week:
| STAR KIDS/STAR+PLUS Members | All Other Health Plan Members | 24/7 Suicide & Crisis Lifeline |
| 1-844-541-2347 | 1-877-221-2226 | 988 |
Sources
Cotter, A. Byrd, C., Armstrong, M. (2024, September 30). What is the 4-7-8 Breathing Technique? Healthline. Healthline.com/Health/4-7-8-Breathing. 4/17/2025.
Harrison, P. (2018, August 12). 46 Mindfulness Exercises for Beginners to Experience. The Daily Meditation. TheDailyMeditation.com/Mindfulness-Exercises. 4/18/2025.
Kane, R. (2024, February 21). 25 Quick Mindfulness Activities for Adults. Mindfulnessbox. Mindfulnessbox.com/Mindfulness-Activities-for-Adults. 4/16/2025.
Brown, J. Wong, J. (2017, June 6). How Gratitude Changes You and Your Brain. Greater Good Magazine: Science-Based Insights for a Meaningful Life. GreaterGood.Berkeley.edu/Article/Item/How_Gratitude_Changes_You_And_Your_Brain. 4/17/2025.
Morin, A. Hagan, E. (2015, April 3). 7 Scientifically Proven Benefits of Gratitude. Psychology Today. PsychologyToday.com/US/Blog/What-Mentally-Strong-People-Dont-Do/201504/7-Scientifically-Proven-Benefits-of-Gratitude. 4/19/2025.