Put simply, mindfulness consists of cultivating awareness of the mind and body and living in the here and now. Many people who practice mindfulness find that they are less likely to get caught up in worries about the future or regrets over the past, are less preoccupied with concerns about success and self-esteem, and are better able to form deep connections with others.

Research has shown that 46.9% of the time, our thoughts aren’t related to what we’re doing. It can feel like we’re going through our daily tasks on autopilot. Below are some simple, yet impactful, strategies to cultivate mindfulness.

Journaling

Mindful journaling is the time to confront your thoughts, explore your curiosities, and face your feelings head on. Reflect on all the things you appreciate in your life, including your own positive qualities and gifts. Reflection is such an enormous part of your growth, and when you journal, you get out of your head and become present. Journaling is different from person to person, but below are some ideas to get you started:

• What is your unique purpose?

• List the 5 people you spend the most time with. Why and how do they affect you — your behaviors, your thoughts, your life?

• Write a letter to your future self. What will you have accomplished? What makes you happy?

• Write about your daily activities so you can look back and remember each moment.

• Write down places you’ve enjoyed and would like to visit in the future.

Mindful Breathing

This method allows you to focus your attention on your breath in your daily life – an important skill to help you deal with stress, anxiety and negative emotions while sharpening your concentration skills. To begin, try the 4-4-4-4 breathing method:

• Breathe in while counting to 4. Make it a deep, belly breath.

• Hold your breath while counting to 4.

• Breathe out while counting to 4.

• Hold your breath while counting to 4.