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How to Implement Mindfulness

How to Implement Mindfulness to the New Year Blog

Written by: Priscila Estep

As we bid farewell to last year and welcome the start of the new year, it’s a great time to embrace mindfulness and set the tone for the months ahead.

Mindfulness involves being present in the moment, cultivating awareness, and fostering a sense of gratitude.

In this blog post, we’ll explore various ways to start the new year in a mindful way, promoting self-reflection, positivity, and a deeper connection with ourselves and the world around us.


Reflect on the Past Year:

  • Before diving into the new year, let’s take some time to reflect on the past year. Acknowledge our achievements, challenges, and the lessons learned. Reflecting on the past allows us to gain insights into our personal growth and set realistic goals for this new year.


Set Mindful Resolutions:

  • Rather than creating a long list of resolutions, let’s consider setting mindful intentions for the new year. Let’s focus on areas of our lives that align with our values and contribute to our overall well-being. Mindful resolutions are more sustainable and meaningful, leading to positive changes that resonate with our authentic selves.


Practice Gratitude:

  • Start each day with a gratitude practice. Let’s take a moment to reflect on the things we are grateful for, whether big or small. Cultivating gratitude can shift our perspectives and create a positive mindset, fostering a sense of contentment and appreciation for life.


Establish a Mindful Morning Routine:

  • Let’s create a mindful morning routine that sets a positive tone for the day. For example, let’s incorporate activities such as meditation, deep breathing exercises, or mindful stretching. Starting our days with intention can enhance our focus, reduce stress, and promote a sense of calm.


Digital Detox:

  • Let’s consider taking a break from constant digital connectivity. Let’s schedule periods when we disconnect from electronic devices and engage in activities that promote mindfulness, such as reading, spending time in nature, or practicing mindful breathing.


Connect with Nature:

  • Spending time in nature is a powerful way to practice mindfulness. Whether it’s a walk in the park, a hike, or simply sitting in a garden, nature provides an opportunity to be present and appreciate the beauty around us.


Cultivate Mindful Relationships:

  • Let’s nurture meaningful connections with others by being fully present in our interactions. Practice active listening, empathize with others, and appreciate the value of genuine human connections.


Mindful Eating:

  • Let’s pay attention to our eating habits and savor each bite. Let’s practice mindful eating by being fully present during meals, and appreciating the flavors and textures of our food. This not only enhances our dining experience but also promotes healthier eating habits.



Here is a great exercise to begin practicing mindful eating. Feel free to adapt it to your preferences:


  1. Setting the Stage:

    • Begin by connecting to your breath and body. Feel your feet on the ground and notice your experience in this moment.
    • Be aware of any thoughts, sensations, or emotions you are experiencing.
  2. Mindful Food Selection:

    • Tune into the awareness or sensation of hunger, thirst, or fullness in your body.
    • Ask yourself: What is my body hungry for? What is it thirsty for?
  3. Engaging the Senses:

    • Hold the food item in your hand and observe it as if seeing it for the first time.
    • Notice its color, shape, texture, and size.
    • Reflect on the journey it took to reach your hands, from cultivation to preparation.
  4. Expressing Gratitude:

    • Acknowledge everyone involved in bringing this food to you.
    • Consider offering your own gratitude or spiritual blessing.
  5. Slow and Intentional Eating:

    • Place the food in your mouth without chewing or swallowing.
    • Roll it around, feel the texture, and notice the flavor.
    • Observe any digestive responses just from smelling and tasting.
  6. Engaging with Body Signals:

    • Take a bite and chew slowly.
    • Pay attention to the sound, movement, and sensations involved in chewing.
    • Notice how your mouth and gut respond.
  7. Cultivating Awareness Beyond Eating:

    • Continue mindfully eating, savoring each bite.
    • Be fully present in the moment.
    • Explore other food items with the same awareness.


Remember, mindful eating is about being present and appreciating the nourishment your food provides. Enjoy! 


Starting the new year mindfully is a transformative journey that can positively impact various aspects of our lives. By incorporating these mindful practices into our routines, we can cultivate a sense of purpose, presence, and well-being, laying the foundation for a fulfilling and intentional year ahead.


Written by Priscila Estep

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From Priscila's bio...

“In sessions, Prisicila embraces Cognitive Behavioral Therapy (CBT) to help clients examine the connections between thoughts, emotions, and behavior. Clients will learn to identify and overcome cognitive distortions or "thinking traps," such as all-or-nothing thinking, catastrophizing, and faulty assumptions. Prisicila also integrates mindfulness and grounding techniques to encourage non-judgmental observation and focus on the present moment.”

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