Written by the Progyny Editorial Team — November 2025.
Have you noticed that when you’re stressed, worried, or anxious, your mind tends to replay events from the past or jump to the future?
Practicing a skill called mindfulness can help you focus on the present and free yourself from negative thought patterns (like expecting the worst will happen or dwelling on past mistakes).
There are many ways to practice mindfulness. Here are 2 simple exercises to get you started. One involves sitting quietly, and the other is an exercise you can do while walking.
Body scan
A body scan focuses your mind on how your body is feeling, from your toes to your head. It is a chance to simply focus on your body.
- Sit comfortably, with your eyes closed.
- Breathe deeply, in and out.
- Notice how your feet feel. There is no need to do anything… just notice.
- One by one, notice your legs, back, stomach, arms, hands, neck, and head.
- Spend a moment sitting with each observation before moving to the next part of your body.
- Take a few more deep breaths and open your eyes.
Mindful walk
A mindful walk can help you notice and appreciate beauty in your surroundings.
While taking a slow walk, focus on your breathing. Then, use your senses to notice your surroundings in detail:
- What do you see? What details do you notice that you haven’t noticed before?
- What do you hear? Notice softer sounds as well as louder ones.
- What do you smell? How do scents change as you go along?
- What do you feel? Notice the ground under your feet, and the sun or the air on your face.
Practice over time
If you have a few minutes, go ahead and try one of these mindfulness exercises now to see how it feels.
As you do the exercise, you may notice that your mind wanders. That is perfectly OK. Gently bring your focus back and try again. It will become easier and more natural the more you do it.
Try to practice mindfulness for 5 or 10 minutes, twice a day. You may wish to look for wellness apps and guided mindfulness audio to help with your practice.
Remember, your Progyny Care Advocate is always here to support your well-being as well.
Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.