Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.

Spending too much time planning, problem-solving, daydreaming, or thinking negative or random thoughts can be draining. It can also make you more likely to experience stress, anxiety, and symptoms of depression. Practicing mindfulness exercises can help you direct your attention away from this kind of thinking and engage with the world around you.

Meditation has been studied in many clinical trials. The overall evidence supports the effectiveness of meditation for various conditions including: -Stress; -Anxiety; -Pain; -Depression; -Insomnia; -High Blood Pressure.

Meditation can help you experience thoughts and emotions with greater balance and acceptance. Meditation also has been shown to: -Improve attention; -Decrease job burnout; -Improve sleep; -Improve diabetes control.

Some examples of mindfulness exercises are: PAY ATTENTION. It’s hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it. LIVE IN THE MOMENT. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures. ACCEPT YOURSELF. Treat yourself the way you would treat a good friend. FOCUS ON YOUR BREATHING. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on you breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

You can also try more structured mindfulness exercises, such as: BODY SCAN MEDITATION. Lie on your back with legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of you body, in order, from toe to head or head to toe. Be aware if any sensations, emotions or thoughts associated with each part of your body. SITTING MEDITATION. Sit comfortably with your back straight, feet flat on the flood and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath. WALKING MEDITATION. Find a quiet place 10 to 20 feet in length, and begin to walk slowly. Focus on the experience of walking, being aware of the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.

Simple mindfulness exercises can be practiced anywhere and anytime. Aim to practice mindfulness everyday for about 6 months. Over time, you might find that mindfulness becomes effortless. Think of it as a commitment to reconnecting with and nurturing yourself.

If you want some help practicing mindfulness or understanding it better stop in and see Becky and Deb at Together We Can located at 8 W. Church St. or call us at 515 391-3233. We would be happy to help you.

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Becky Brown and Deb Williams are the cofounders of Together We Can, a mental health nonprofit based in Marshalltown.