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Do you want to reduce your stress and anxiety while improving your focus and happiness?

You’ve probably heard about mindfulness, but what you may not have heard is that numerous scientific studies show that mindfulness can do all of these things. So, mindfulness is chock full of benefits, but what exactly is it, and how do you do it?

Don’t worry, we’ve laid it all out for you in this easy to understand article. The quick takeaway is that mindfulness is definitely something everyone can learn and benefit from. Read on, and we’ll get you set up on your trek to mindfulness.

So many benefits, but people still make excuses not to try it. You’re reading the article so far, so you’re probably not one of those people.

What is mindfulness? Ok, let’s talk about what mindfulness meditation is, exactly. It’s not about some guy in a tie dye shirt zoning out or wearing robes and chanting mantras. You don’t have to go to a Buddhist retreat or climb a mountain to practice it.

Mindfulness simply is the ability to pay attention to the present moment in your everyday life so that you can have more calm and clarity. Sounds good, right? Didn’t think that it was that simple? Well, it is. It’s simple, sure, but keeping up with it is the hard part, just like anything else in life that’s worth pursuing. You have to keep up with practicing it just like working out or exercising. It’s not hard to learn how to work out, but it is hard to keep a regular daily workout routine. Mindfulness is exactly the same.

Don't make excuses, just do it! “I don’t want to do it because I don’t have hours and hours to spend sitting around, staring at the wall and hoping for ‘enlightenment.’” This is one of the many excuses we’ve heard again and again from people who don’t even want to give mindfulness a try. And you know what? That statement is just dead wrong. Mindfulness can be done in minutes a day, and when you get better at it, you can even use it as an everyday life skill to help you perform better with more focus and concentration in everything that you do.

One easy to learn exercise. To prove this to you, we will teach you a fundamental mindfulness exercise right here, right now. Do this every day, and you will gain a lot of the benefits of mindfulness. You can just do this exercise, and you will be better off than you were, reducing your stress and anxiety while increasing your calmness and clarity of thought. Ok, so here goes:

The Exercise

Find a quiet place where you can sit down without distractions for a few minutes. Sit down on a chair comfortably, keep your back relatively straight and rest your hands on your legs or lap.

Start paying attention to your breathing: inhaling, exhaling and the space between. If you want, you can count 1 for inhales and 2 for exhales if that helps you focus. The key is to let yourself breathe naturally as you normally would, just pay attention to your breathing.

Your mind will wander and you will start thinking about other things. Gently stop yourself and refocus on your breathing. It’s ok, that is what the mind does, it pops thoughts into your head. Just focus back on your breath when this happens. Do this for 2-5 minutes, and…that’s it! You are done. Congratulations, you just did a mindfulness meditation!

Is it really that easy? At the core, yes, what we just taught you is an exercise you will do again and again in mindfulness practice. Of course, there are many cool exercises you can learn to add to your practice, just like when you exercise your body. In fact, there are thousands of variations that have been developed over thousands of years—people have been meditating for a long time which helps you understand that this is something that has been vetted for a long time by a lot of people.

A great start. As you get more into your practice, you can learn new exercises and techniques to take your practice to the next level. But just by doing this exercise, you have taken a massive step in the right direction, and we hope you keep at it. Mindfulness knowledge and techniques can be broken down into very simple ideas and exercises, so that practically any one can learn and reap the benefits of this life changing information.