Stress is a dangerous and common side effect of living in a fast-paced society. According to a new survey, Americans are among the most stressed people in the world. Here are some quick and easy ways to disconnect and practice mindfulness on a daily basis. Added benefits include increased cognitive awareness, lower blood pressure, better emotional health, may help fight addictions, lengthens attention span and may reduce age-related memory loss just to name a few.

Anyone can practice mindfulness. You don’t need equipment, workout gear, or a gym membership…just 10 minutes and a can-do attitude. Here’s a simple exercise to try that is adapted from an exercise created by the University of California, Berkeley.
• Sit down in a comfortable position.
• Notice and relax your body, paying attention to your body’s weight and how it feels.
• Focus on your breath. Don’t change how you’re breathing, just notice your natural breath, the sensation of breathing in and out.
• Keep this up for about five to seven minutes.
• When your mind wanders, don’t try to push these thoughts away. Don’t let them take over either. Just notice them without judging them and then redirect your focus to your breathing.
• After a few minutes, shift the focus back to your body and how it feels.
• You’ve finished—take a moment to notice how relaxed you feel.

“Although the practice of meditation is associated with a sense of peacefulness and physical relaxation, practitioners have long claimed that meditation also provides cognitive and psychological benefits that persist throughout the day. This study demonstrates that changes in brain structure may underlie some of these reported improvements and that people are not just feeling better because they are spending time relaxing.” – Sara Lazar of the MGH Psychiatric Neuroimaging Research Program and a Harvard Medical School Instructor in PsInstitute

Mindfulness On-the-Go

There are several moments a day you can choose to take a moment or two for active meditation.

• Eat. Do you tend to eat in your car or while multi-tasking? This is a good opportunity to press the pause button, appreciate the nutrition you are providing your body and make it an experience. Take your time to chew and savor the flavor of what you are eating. How does the food make you feel? Pay attention to the cues that your body gives you indicating that you may be full. Not only will this give your mind a break from more strenuous tasks, but it will prevent you from overeating and may even lead to weight loss.

• Walk. Do you have a dog that you take for walks, do you walk to and from your office from the parking lot, do you find time to get up from your desk and stretch your legs? Don’t spend this time on your phone or focused on your to-do list. Instead observe what is going on around you, what do you hear, see, and feel? Notice your breath, thoughts and emotions then return your mind to the present.

• Decompress Before Rest. Take 10 minutes before you plan to go to sleep to reset your mind. Find a comfortable position in bed, either seated or laying down. Make sure all technology is powered down or put on silent. Focus on how your body feels against the pillows and sheets, slow your breathing and clear your mind. Find a mantra to focus on if you find your mind wandering. Go to sleep and take note of how you slept and feel in the morning.

Now that you have some tools to integrate into your routine, make it habit and stick with it. Keep a goal in mind, accept your thoughts and feelings and move on. Be patient with yourself, like with anything, meditation takes practice. After making it a routine for a couple of months, revisit your overall stress levels and note what other areas of your life could be reaping the benefits of your mindfulness practice.