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As the day progresses and your brain starts to tire, mindfulness can help you stay sharp and avoid poor decisions. After lunch, set a timer on your phone to ring every hour.

One kind of meditation technique that’s good for beginners is a body scan meditation, which helps us check in with our bodies by mentally scanning each part.

If you find yourself ruminating about something that happened, tell yourself: “remembering.” You can come up with your own labels, but the point is to simply acknowledge what’s coming up, give it a nod, and then let it go without engaging any further.

Now, as you get more comfortable meditating, you may find yourself sometimes experiencing moments of spaciousness that feels like pelo thoughts are happening. If that occurs, cool! Enjoy the sensation. But thoughts happen. Becoming less attached to them is one of the main reasons why we meditate.

The raisin exercise, where you slowly use all of your senses, one after another, to observe a raisin in great detail, from the way it feels in your hand to the way its taste bursts on your tongue.

Mindfulness is good for parents and parents-to-be: Studies suggest it may reduce pregnancy-related anxiety, stress, and depression in expectant parents, and may even reduce the risk of premature births and developmental issues. Parents who practice mindful parenting report less stress, more positive parenting practices, and better relationships with their kids; their kids, in turn, are less susceptible to depression and anxiety, and have better social skills.

Life is sometimes difficult, stressful, and challenging. We can’t control what happens, but we do have the potential to change the way we relate to those things.

, argues that there is still much meditation we don’t understand about mindfulness and meditation. Worse, many scientists and practitioners don’t even agree on the definition of those words. They end the paper calling for “truth in advertising by contemplative neuroscience.”

Rasmus Hougaard is an internationally acknowledged expert in training the mind to be focused and clear at work. He is the founder of The Potential Project – a leading global provider of corporate based mindfulness solutions operating in 20 countries.

Mindfulness is not about living life in slow motion. It’s about enhancing focus and awareness both in work and in life.

On the other hand, another study with breast cancer survivors found no differences in telomere length after taking an MBSR course; but they did find differences in telomere activity, which is also related to cell aging. In fact, a 2018 review of research ties mindfulness training to increased telomere activity, suggesting it indirectly affects the integrity of the telomeres in our cells. Perhaps that’s why scientists are at least optimistic about the positive effects of meditation on aging.

But having something to eat prior to meditation may also mean you won’t be distracted by hunger. Use your own judgment and experience as a guide to what works best for you.

JM: I think that’s definitely a risk. But given that stress is a reality in many people’s working lives, I think mindfulness can be an effective tool to buffer its negative effects. And ideally, mindfulness may even help change workplaces for the better. Research suggests that mindfulness training helps make people more compassionate and empathetic toward others. By improving the way people relate to one another, ideally it can change corporate culture for the better, creating a more supportive, friendlier workplace with better relationships.

Initially, you could also practice during one specific activity, such as brushing your teeth before bed or eating the first three bites of your lunch. Walking Meditation