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Recognize that your thoughts and emotions are fleeting and do not define you, an insight that can free you from negative thought patterns.

Mindfulness helps us focus: Studies suggest that mindfulness helps us tune out distractions and improves our memory, attention skills, and decision-making.

Bring your attention to the sensation of air moving into and out of your body. On the inhale, notice it traveling into your nose, your throat, down into your lungs. Notice the rise in your chest and belly. On the exhale, notice how the air leaves your body.

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In one study, people with pre-hypertension were randomly assigned to augment their drug treatment with either a course in mindfulness meditation or a program that taught progressive muscle relaxation.

So what do I do? Instead of letting doubt talk us out of it, take it day by day and keep checking in. We can also remind ourselves that we’re not wasting time when we meditate. We’re taking care of our mind.

Meditating after a large meal—and certainly after drinking alcohol—can make you feel sleepy, which isn’t ideal. The goal is to stay alert during your practice.

The researchers found that these different dimensions of mindfulness were linked to different benefits. First, present-moment attention was the strongest predictor for increased positive emotions—the more attentive people said they were, the better they felt overall. Second, nonjudgmental acceptance was the strongest predictor for decreased negative emotions—the more people reported nonjudgmental acceptance in their lives, the less negative emotion they reported experiencing. For participants who had encountered a hassle in their day, adopting a nonjudgmental stance also seemed to protect their positive feelings (which took a bigger hit when people were less accepting of their hassles). Acting with awareness did not predict people’s positive or negative feelings beyond the other two skills.

Ninety percent of people who go through three episodes of depression are likely to have a fourth. But help is available: The 8-week Mindfulness-Based Cognitive Therapy (MBCT) program been shown to reduce the risk of relapse.

If sitting on the floor is uncomfortable for you, by all means, take a chair or another seat. Just make sure that you are comfortable, relaxed but alert, and can stay in that position for a while.

Jason Marsh: Mindfulness describes a moment-to-moment awareness of your thoughts, feelings, and bodily sensations. It’s a state of being attuned to what’s going on in your body and in healing music the surrounding environment—being in the present moment without thinking about the future or what happened in the past.

A helpful trick for dealing with thoughts and other distractions in meditation is to name them as they arise. It’s just like it sounds: When a thought comes into your mind, silently say “thought.” When a bit of emotion starts to stir, simply name it— “sadness,” for example.

, researchers from Germany aimed to differentiate how specific components of mindfulness influenced people’s feelings in daily life. They found that when it comes to our emotions, not all mindfulness skills are created increase positive energy equal. Seventy students ages 20-30 received pings via smartphone six times a day over the course of nine days.

It can also meditation music be helpful to notice how emotions feel in the body. Is anxiety making us clench our fists? Is worry making us sweat? Is boredom causing us to zone out? Then we can use the breath to try and ease some of that tension.

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