The Gift of Being Present: How Mindfulness Supports Your Mind, Body & Gut
🕒 4-5 min read
“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our power and freedom.” - Viktor Frankl
Imagine this: instead of spiraling into worry, you take a breath. Just one. And in that tiny pause, you shift your whole day. That’s the gift of being present, and it’s not just a comforting idea. It’s a powerful, proven tool for your health and healing.
If you are navigating changes in digestion, sleep, energy, and stress this practice is more than mindfulness. It’s a path to reconnection.
What Is Mindfulness and Why It Matters
Dr. Jon Kabat-Zinn, the founder of the renowned Mindfulness-Based Stress Reduction (MBSR) program, defines mindfulness as “paying attention on purpose, in the present moment, and nonjudgmentally.” His work, now practiced in more than 30 countries, laid the foundation for decades of research connecting mindfulness to mental, emotional, and physical wellness.
But mindfulness isn’t reserved for meditation cushions or yoga retreats. It’s about learning to meet the moment - any moment - with your whole self, without judgment. Whether you're sipping tea, walking the dog, or noticing your breath in between tasks, mindfulness brings you back home to you.
The Science Behind Mindfulness
Let’s talk about the brain because it’s not fixed in stone. It’s beautifully adaptable, or in scientific terms, neuroplastic. What we repeat, we reinforce. If we practice stress, anger, or worry, we wire those reactions in deeper. But if we practice awareness, calm, and compassion, we rewire for resilience.
Recent studies confirm this transformation:
An 8-week MBSR program was shown to increase activity in areas of the brain responsible for emotional regulation (like the prefrontal cortex and hippocampus).
Mindfulness reduces activity in the amygdala, your brain’s fear center. Along with its ability to strengthen connection to your prefrontal cortex, mindfulness helps you respond with intention rather than react from habit.
Even your immune system responds positively. Mindfulness has been linked to lower inflammation, better immune function, and healthier stress hormone regulation.
This isn’t just about inner peace, it’s about whole-body health.
Mindfulness and Health: A Gut Check
You might be wondering, “How does this connect to my digestion or energy levels?” Here’s the link: stress, sleep, emotional patterns, and eating behaviors are all intricately tied to gut health. And mindfulness touches each of them.
A 2019 study found that participants in a mindfulness program had lower blood pressure, reduced anxiety and depression, and improved overall well-being. This has powerful implications for anyone struggling with:
IBS or digestive discomfort
Sleep issues
Chronic stress
Fatigue or brain fog
It also supports better hormone balance, blood sugar regulation, and even food choices, because when you’re more aware of your body’s cues, you’re more empowered to nourish it wisely.
Mindfulness in Real Life: It’s Simpler Than You Think
You don’t need to escape to the mountains or meditate for an hour a day to access these benefits. Small, daily practices make a difference. Begin with just one of these moments below:
10 Ways to Practice Mindfulness Today
Take two minutes to notice your breath. Feel the rise and fall of your ribcage.
Eat without distraction. Notice the color, texture, and taste of each bite.
Walk slowly and pay attention to the sensations in your feet.
Pause between tasks to just be. You’re not a machine.
When your mind wanders, gently bring it back to your breath.
Remember: a thought is just a thought. You don’t have to believe it.
Listen fully, without rehearsing your reply.
Notice when you zone out (scrolling, dishes, driving). Bring awareness to the moment.
Step outside. Nature is the original mindfulness teacher.
When your mind starts judging - thank it, then let it pass.
Final Thoughts: Mindfulness is a Present You Can Open Again and Again
Practicing mindfulness isn’t about becoming someone new. It’s about remembering who you already are - wise, grounded, and resilient. And if you are someone who prioritizes everyone else first, it’s a way to tend to yourself, your whole self, to continue being there for others.
Incorporate mindfulness into your day, and you may just find your digestion improving, your sleep deepening, and your energy returning. Not because you forced anything but, because you finally paused long enough to let your body and mind breathe.
RESOURCES
National Center for Complementary and Integrative Health. Meditation and mindfulness: effectiveness and safety. NCCIH. Updated April 2025. Accessed April 7, 2025. https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety