Mindfulness is your ability to be fully aware and present in the moment. Being aware of where
you are and what you are doing or thinking without being influenced or overwhelmed by what
is going on around you.

Mindfulness is the opposite of going through the motions. Instead, your senses become heightened as you become aware of your thoughts and emotions. This can help you notice how different foods, people and experiences make you feel.

Being mindful and mediation when practiced over time will decrease your stress, improve your thinking, increase your attention span, ease depression, reduce your fear reactions and improve your overall wellbeing and life experience. You can practice mindfulness during your day-to-day activities or
part of a formal mediation. To learn how to be more mindful during your day-to-day activities,
become aware of what you are doing in each moment and what you are feeling or sensing.

Try something that you may do on autopilot like brushing your teeth. Focus on what the
toothbrush feels like, how the toothpaste tastes, how the brush is moving over your teeth, and
so on. Eating is also something you may do on autopilot. Practicing mindfulness when eating
can help you learn how different foods affect your body and increase your enjoyment of a meal
or snack. There are numerous Apps for mindfulness and meditation that you can use or follow
these steps to practice formal mindfulness and to teach your mind/body how to meditate.

1. Sit on a straight-backed chair or sit comfortably on the floor. You can also lay flat on your
   back in bed or on the ground.
2. Close your eyes to remove external stimuli. Breathe deeply from your belly through your
   nose or your mouth. Focus on your breath and pay attention to things such as the sensations of
   air flowing into and out of your nostrils or mouth, or your belly rising and falling as you inhale
   and exhale.
3. Once you have narrowed your concentration by focusing on your breathing, begin to widen
   your focus. Expand your focus by becoming aware of sounds, sensations, and ideas.
4. Embrace and consider each thought or sensation without judging it as good or bad. If your
   mind starts to race, return your focus to your breathing. Then expand your awareness again.
5. Set a timer for five minutes to start and increase by five minutes each week.
   In today’s world of constant stimulus and stress, learning how to be mindful in your day-to-day
   activities and learning how to mediate is an effective way to lower your stress, improve your life
   experiences and improve your overall health and wellbeing. Make a commitment to 30 days of
   mindfulness practice and experience the many benefits. Remember, it is never too late to make
   a shift in health.