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3 Mindfulness Tips

With so much going on in the world, it can be hard not to feel overwhelmed and anxious. Practicing mindfulness can help you feel better. 

Mindfulness is about being in the moment, about paying attention to your thoughts and what’s happening around you. Our mind often races to the past and the future, and it’s easy to not fully live in—and enjoy—the present. Melissa Cummings, BCBSRI Executive Vice President and Chief Customer Officer, recently appeared on the Studio 10 television show to offer three simple tips for making mindfulness part of your life. 

1. Take a few minutes each day to take some deep breaths. 
You can do it to start your day, when you’re waiting at a stoplight in traffic, or when you need a quick break from work—whatever works for you. Deep breathing can help your body relax and lower your heart rate and blood pressure.*

If you’d rather be guided through a few minutes of deep breathing, there are many apps and websites you can try. BCBSRI even has a video series on resiliency that includes three minutes of guided breathing.

2. Get outside for a walk. 
Your walk can be as short or long as you like. Pay attention to your breath and what’s around you. As thoughts and worries pop into your mind, note them, but then turn your focus back to what you’re seeing and hearing. 

Fall is a beautiful season in Rhode Island, so now is a perfect time to enjoy the outdoors. And during September, BCBSRI is holding a virtual fitness challenge called Steppin’ Out, which is open to everyone. If you post pictures, short videos, or stories about your outdoor adventures to the Your Blue Store Studio Facebook group, you’ll be entered into a weekly raffle. And you might find other great local places for your walk!

3. Try mindfulness-related classes like yoga, stretching, or meditation.
This might be something you want to do a few minutes a day or a few times a week.
At BCBSRI, we’ve offered these types of classes at our four retail stores for a long time. They’re free for our members. During the pandemic, we also started offering virtual classes through the Your Blue Store Studio Facebook Group, which are open to everyone. You participate live or watch the videos whenever it’s convenient. Since we’ve been offering the virtual classes for more than a year, there are hundreds of videos available.

During September, we’re also holding outdoor fitness classes, including yoga, in local parks as part of the Steppin’ Out Challenge. To sign up for a class at our stores or outdoors, please visit

*Medline Plus