Mindfulness practices

Spending too much time planning, problem-solving, daydreaming, or thinking negative or random thoughts can be draining. It can also make you more likely to experience stress, anxiety and symptoms of depression. Practicing mindfulness exercises can help you direct your attention away from this kind of thinking and engage with the world around you.What are the benefits of meditation?Meditation has been studied in many clinical trials. The overall evidence supports the effectiveness of meditation for various conditions, including:StressAnxietyPainDepressionInsomniaHigh blood pressure (hypertension)Preliminary research indicates that meditation can also help people with asthma and fibromyalgia.Meditation can help you experience thoughts and emotions with greater balance and acceptance. Meditation also has been shown to:Improve attentionDecrease job burnoutImprove sleepImprove diabetes controlWhat are some examples of mindfulness exercises?There are many simple ways to practice mindfulness. Some examples include:Pay attention. It's hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.Accept yourself. Treat yourself the way you would treat a good friend.Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.You can also try more structured mindfulness exercises, such as:Body scan meditation. Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body.Sitting meditation. Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.