Mindfulness is the practice of purposely focusing your attention on the present moment—and accepting it without judgment. Mindfulness meditation, in particular, has been shown to have significant benefits for both the body and mind. Several studies show that mindfulness can decrease stress, reduce rumination, enhance focus and concentration, decrease emotional reactivity, and promote an overall sense of health and well-being.

Practicing mindfulness does not require expensive equipment or a big time commitment. You can start by focusing your attention on your breath for just a few minutes a day. Find a quiet and distraction-free place to sit comfortably. Close your eyes and simply observe your breath as it flows in and out. Do not try to control your breath, just observe it. When your attention wanders, gently bring it back to your breath. Start with just 2-3 minutes a day and build up from there.

Another easy way to practice mindfulness is through a body scan meditation. Systematically tense and relax different muscle groups in your body one by one. Start at your feet and work your way up to your calves, thighs, abs, chest, shoulders, arms, and face. Tense each muscle group for 5-10 seconds and release. Notice the sensations in each part of your body as you do this exercise. This helps you develop an awareness and appreciation for your physical body in the present moment.

You can also practice mindfulness through simple daily activities like eating, walking, brushing your teeth, doing chores, etc. Pay close attention to the smells, tastes, textures, sounds, and sensations of each activity. Notice the way your body moves and how your weight shifts. Appreciate the simple pleasures in each moment. Be fully present rather than rushing through the activity while your mind is elsewhere.

With regular practice, the benefits of mindfulness can extend well beyond the time you spend meditating. You can develop an increased awareness and acceptance of your thoughts and feelings, which helps reduce rumination and negative self-judgment. You become better able to focus on one thing at a time, and less likely to act out of impulse or habit. Your enhanced awareness and focus translate to improved concentration and a greater appreciation for life’s simple pleasures.

Practicing mindfulness does not require a major life overhaul. Start with just a few minutes a day of focused breathing, a body scan, or mindful daily activity. Be patient and compassionate with yourself. Don’t judge yourself for wandering thoughts, just gently guide your focus back to the present moment. With regular practice, the benefits of improved focus, calmness, and wellbeing will become apparent in both your meditations as well as your daily life.