7 Science-Backed Ways to Boost Mindfulness in Your Life

7 Science-Backed Ways to Boost Mindfulness in Your Life - Ruti

Mindfulness has become increasingly popular as a strategy to improve overall well-being and mental clarity. With a vast number of scientific studies highlighting its numerous benefits, including reduced stress, anxiety, and depression, it's no wonder people are seeking ways to integrate mindfulness into their daily lives. At Ruti, we're all about balance, flow, and getting in tune with our own unique internal energy. In this article, we'll explore our top seven science-backed techniques to boost mindfulness and enhance your mental and physical well-being.

01 Embrace Mindfulness Meditation

Mindfulness meditation is perhaps the most well-known and widely studied method for cultivating mindfulness. Research has consistently shown that practicing mindfulness meditation can lead to significant improvements in mental health, focus, and emotional regulation which together translate to physiological benefits as well. To get started, try setting aside 3-5 minutes minutes a few times a day to sit in a quiet space and focus on your breath, letting thoughts come and go without judgment. It may help to repeat "I am aware of my inhale" as you breathe in and "I am aware of my exhale" as you breathe out. Remember, thoughts will float through just like clouds in the sky - no need to resist or judge. Simply notice them, and return your focus to your breath. 

02 Practice Yoga

Yoga is a powerful tool for enhancing mindfulness and overall well-being. Studies have shown that regular yoga practice can help reduce stress, anxiety, and depression while improving mental clarity, focus, and resilience. Incorporating yoga into your routine, even for just a few minutes a couple times a week, can provide significant benefits to your mental and emotional health. Remember strength without flexibility is rigidity, and flexibility without strength is instability. A yoga practice helps us tap into both strength and flexibility - in body and mind.

03 Engage in Mindful Eating

Mindful eating involves paying attention to your eating habits, including the taste, texture, and aroma of your food, as well as your body's hunger and fullness cues. Research suggests that adopting a mindful eating approach can lead to more nourishing food choices, better weight management, and improved mental well-being. To practice mindful eating, take the time to savor each bite, eat without distractions, and listen to your body's signals. Get a Ruti Scan to discover which nutritional imbalances, food sensitivities, and any resonating toxins that could be causing additional stress to your digestive system. Avoiding food sensitivities not only aids in mindful eating, but is a crucial step in helping bring your body back into optimal balance. 

04 Cultivate Gratitude

Cultivating gratitude has been shown to improve mental health, happiness, and life satisfaction. By regularly acknowledging the positive aspects of your life, you train your mind to focus on the present moment and appreciate the good things around you rather than dwelling on what's going "wrong." To incorporate gratitude into your daily routine, consider keeping a gratitude journal or practicing a gratitude meditation. Follow along on Instagram @ruti.life to join us in our regular gratitude practice. Get templates to share your own with your friends and community as well! 

05 Implement a Digital Detox

In our technology-driven world, constant connectivity can negatively impact our mental health and hinder our ability to stay mindfully present. Studies have demonstrated that taking periodic breaks from screens and digital devices can help reduce stress, improve focus, and promote mindfulness. Schedule regular digital detox sessions, such as an afternoon without social media or an evening with your phone turned off, to encourage mindfulness and mental clarity. It can feel super hard, we know. But every time we step away, we notice a tangible difference! 

06 Spend Time in Nature

Nature has a profound impact on our mental, physical, and emotional well-being. Research has shown that spending time outdoors can reduce stress, improve mood, and foster a greater sense of peace in the body. Unfortunately, most of us spend less than 10% of our time outside. Make an effort to spend more time in nature - whether that's a walk around the block, a hike, or simply enjoying a quiet moment in a nearby park. Try to mindfully explore with all your senses. What bird songs can you hear? How does the grass feel pressing against your back? Or the trail beneath your feet? Do you smell any blooms or hear water flowing or feel the sun warming your skin? All of these sensations are signals of safety to the body, which allow your nervous system to move into the parasympathetic state - where it needs to be for real healing to happen! 

07 Embrace Mindful Movement

Mindful movement involves paying close attention to your body's sensations and movements as you engage in physical activity. Incorporate mindful movement into your daily routine by taking a walk during your lunch break or engaging in gentle stretches before bed. Take this time to tap into the body and notice, without judgement, every little thing you feel as you move. For instance, on a walk you may notice how your feet connect with the ground as you walk. Where do you feel the most pressure? How does your weight shift and change as you move? Does one side feel different than the other? As this becomes more natural for you, see if you can incorporate mindfulness into other parts of your day. As you wash dishes, maybe notice how the water feels as it runs over your hands, or the sound of the brush against the pan. These may seem like such simple, insignificant things, but practicing mindful presence helps keep your mind from getting stuck in the future or past, where feelings like anxiety and depression often stem from.


Mindfulness is a powerful tool for enhancing mental clarity, reducing stress, and improving overall well-being. By incorporating these seven science-backed techniques into your daily life, you'll be well on your way to cultivating a more balanced life. Remember, consistency is key – making small, regular changes will yield significant results over time!


If you'd like to learn more about bioenergetic testing and the Ruti Scan, click here

by Erin Blatchford, RN, IHP

Erin has been a nurse for 10 years, but after her husband’s experience with chronic Lyme, she devoted herself to holistic, root-cause healing. She is now a certified Integrative Health Practitioner and loves helping people find true, lasting wellness through mindfulness, nutrition, and of course bioenergetics!

Connect with Erin: @erinblatch

Don’t miss another article.

Others you might vibe with: