The busy-ness of life can sometimes feel stressful. Slowing down to appreciate the present moment might feel difficult amidst other obligations. Practicing mindfulness, or paying active attention to the here-and-now, can help reduce stress and improve satisfaction in many areas of life

There is no right or wrong way to practice mindfulness, and you don’t need to be an expert to try it. Take a few moments for one of these easy exercises to find some joy and calm.

1. Observe your surroundings. No matter where you are or what you are doing, you can take a few seconds to slow down and actively notice what is going on around you. While driving to work, scrolling through social media or walking the dog, try noticing the sound of the highway, the feeling of a phone in your hand or what kind of trees line your neighborhood.

2. Focus on your breathing. Feeling stressed or anxious? Take deep, controlled breaths and follow the sensation of air entering and leaving your lungs to aid in relaxation.

3. Pay attention to your body. Help your body relax by bringing focused attention to each body part. Notice sensations such as the softness of your hands or the tension in your back to help bring awareness to your state of being.

4. Practice mindful eating. Sometimes it can be easy to rush through your meal to move on to the next activity. Slow down your eating and focus on your senses by immersing yourself in the tastes, smells and textures of food and drink. Practicing mindful eating can help reduce overeating and lets you take time to appreciate your meals.

5. Use a one-minute meditation. Even with a busy schedule you can add meditation into your life with a quick, one-minute exercise. Visit the Mindfulness toolkit here for quick, guided meditations you can use to help destress and refocus your attention.