Mindfulness

Find a quiet space
Choose a calm spot where you won’t be disturbed — it could be a corner of your room, a park bench, or even your car before work.
Sit comfortably
You can sit on a chair with your feet flat on the ground or cross-legged on a cushion. Keep your back straight but relaxed.
Close your eyes and breathe naturally
Don’t force your breath — just notice it. Feel the air moving in and out.
Focus your attention
You can focus on your breath, a word (like “peace”), a sound, or even a mental image. When your mind wanders (and it will!), gently bring it back to your focus point.
Start small
Begin with 5 minutes a day. Gradually increase to 10–20 minutes as it becomes more comfortable.
End gently
When you’re done, open your eyes slowly. Take a moment to notice how you feel before returning to your day.

Reduces stress and anxiety — Helps calm the nervous system and lower cortisol levels.
Improves focus and clarity — Strengthens attention and concentration.
Enhances emotional health — Encourages a more positive outlook and emotional balance.
Promotes better sleep — Helps quiet the mind before bedtime.
Boosts self-awareness — Encourages mindfulness and understanding of your thoughts and feelings.
Supports physical health — Can lower blood pressure and improve heart health over time.

How to Train Mindfulness by Guðbjörg Eggertsdóttir

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