If you are at peace, you are living in the present.
- Lao Tzu

In today’s hectic world, it can be a challenge to find the energy to get everything done. We all have crazy work commitments, from running your household to worrying about the future. With a lot on your plate, it can be easy to start to feel burnt out.

One way you can recharge and destress is through mindfulness. What is it? Mindfulness is the state of active, open attention to the present.  It is achieved by purposefully focusing your attention on the current moment with a gentle and open mind. Becoming aware of what is happening internally and in the external world around you allows you to observe your thoughts and feelings from a distance, without judging them to be “good” or “bad.” 

Mindfulness exercises only take 10-15 minutes! For instance, with only six easy steps, you can use this breathing exercise any time of the day when you’re feeling stressed or overwhelmed, from your car to a quiet room to your desk at work. 

1. Get into a comfortable position that allows you to relax entirely while still staying awake. If you’re in a chair, sit with both feet on the ground and hands in your lap. Allow yourself to feel centered in the seat.

2. Close your eyes.

3. Focus on your breathing. Observe each breath as it happens, the rise and fall of your chest, the sensation of air on your nostrils, and the expanding and contracting of your stomach. Don’t try to change your breathing pattern - just be aware of the physical sensations of breathing in and out.

4. Clear your mind. This can take time and practice. Pay attention to a thought, but don’t judge or analyze. After observing it, let it go. Turn your attention to the current moment and focusing on your breathing. Continue to notice and then let go of any ideas that enter your mind. Eventually, the quiet spaces between your thoughts will become longer and more frequent.

5. As you end the exercise, take a few moments to feel connected with the present moment. Extend your awareness from your breath into the room around you. When you’re ready, open your eyes. Pay attention to how you feel, so you can strive to take that sense of calm with you.

6. Slowly get up and move on, feeling replenished and full of energy.

When you begin practicing mindfulness daily, you can feel more at peace, prevent burnout, and feel rejuvenated to take on the world. Access more information, exercises and resources at Mindfulness.Tools.