Take a deep breath. Hold it. Now let it go slowly. 

Stopping to focus on breathing is just one way to practice mindfulness. To be mindful is to be fully present. This means being aware of where you are and what you are doing. 

More people report feeling stressed in recent years. Stress can lead to serious physical and mental health conditions. Practicing mindfulness can help people with stress or those struggling with other mental health conditions. 

Mindfulness is a meditation practice. Anyone can do it. It doesn’t require special equipment. You can do it anywhere at any time. 

Studies show meditation can be effective for many conditions. These include: 

• Stress.
• Anxiety.
• Pain.
• Depression.
• Insomnia.
• High blood pressure.

It can also improve attention and sleep. Some studies link the practice to decreased burnout at work and improved control of diabetes. 

Practicing mindfulness can be as simple as paying attention to the world around you. Savor the taste and smell of your food when you eat. 

Sit outside and listen to the sounds. Smell the fresh air. Researchers have found an extra benefit to being outside when you practice mindfulness. 

Enjoy each moment. Intentionally think about the moment you are in. 

Focus your breathing when you have negative thoughts. Sitting and breathing for just one minute can help lower your heart rate and improve your mood. 

Guided meditations are available online through apps and streaming services. 

Another option is to practice a walking meditation. Find a quiet space to walk slowly about 10 to 20 feet. Focus your mind on the experience of walking. Think about your body’s movements and the sensations around you. When you finish the path, return to a normal pace. 

You can practice mindfulness at any time. Doing it every day can have a big impact on health. People who practice mindfulness can relax more easily. They enjoy improved memory, learning and mood. Studies have also shown that mindfulness can help people reach a healthy weight. 

You can practice mindfulness anywhere. Try it while you are stuck in traffic or waiting in a line. Build the practice into your daily routines, like when you get ready in the morning or prepare to go to sleep at night. Take a mindful shower. Enjoy a mindful snack. 

The practice will become more natural the more you do these exercises. You can turn any moment into a mindfulness moment.

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