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Smiling headshot of ex pro athlete Amir Madison Amir Madison

It is easy to get caught in the fast-paced lifestyle, get overstimulated and overwhelmed.

We often forget to prioritize self-care, which is why creating the habit to practice mindfulness as a part of your daily routine is so essential. Practicing mindfulness strengthens mental and physical balance and encourages superior performance throughout all areas of your life.

Actively set more time aside for yourself because the more you show up for yourself, the better you can show up for others. To feel and to perform at your absolute best, practice incorporating mindfulness into your daily life.

My name is Amir Madison. I am a former professional football athlete turned yoga instructor and the founder of YogiAthlete. These are my five mindfulness tips that you can practice each day:


Being a multi-tasker is great, but how many hours of non-stop energy and stimulation does your body have to experience before it forces you to take a break? Having the opportunity to slow down is possible if you actively set time aside for yourself—even for just a few minutes each day.

The How: Opt to chew your food slower and enjoy each bite, read a good book, put your phone away while you are spending time with a loved one, take a walk or connect with nature. Challenge yourself to observe every detail of your surroundings—the sights, sounds, smells, tastes, and feelings that show up for you. With everything you do, practice being fully engaged in the present moment.

The Benefits: Strengthens your relationship to self and others, calms the central nervous system and decreases heart rate. 


When your body experiences physical or mental stress, it often tends to breathe in a rapid, shallow, or tense way. Prana, in Sanskrit, translates to “breath” or “life force energy.” Becoming aware of your breath and learning to control your breath is essential for fueling your body, mind, and overall well-being.

The How: Challenge yourself to take deep inhales through your nose and slow, controlled exhales through your nose. Practice this while exercising or during stressful situations.

The Benefits: Improves lung capacity, alkalizes your blood pH, stimulates your digestive system, and detoxifies the body.


Even if you start off with 1-3 minutes, developing a consistent meditation practice can enhance your mental and physical strength.

The How: Find a quiet place, establish a comfortable seat, close your eyes, and focus on your breath.

The Benefits: Refreshes the mind, strengthens the immune system, decreases stress, and activates the parasympathetic nervous system, the “rest-and-digest” system.


Remember that you have come a long way from the person that you were one month ago, and one year ago.

The How: Practice naming 3 things that you are grateful for each day.

The Benefits: Improves emotional regulation, reduces stress, and prevents burnout.


The way you feel and think about yourself is how you represent yourself to the world.

The How: Shift your thought patterns and say positive affirmations to yourself, out loud or in front of a mirror such as "I am abundant," "I am surrounded by kind-hearted people," and "I embody strength."

The Benefits: Radically shifts your day-to-day experiences, promotes happiness and joy.

Utilize these five mindfulness practices as a guideline or framework that you can apply throughout different areas of your life. Notice any changes or shifts in your thought patterns, your experiences and even in your workouts. The practice of mindfulness is a powerful tool, and an essential component in reaching your health and wellness goals.

This material provides a general overview of the topic. Health information is not a substitute for diagnosis or treatment by a therapist, physician or other health care professional. Contact a health care professional with any questions or concerns about specific health care needs.