I have been reflecting a lot lately about how to protect our inner peace. In our face-paced world, and especially with the national and global challenges we face, mindfulness has emerged as a powerful tool for cultivating peace, focus, and mental clarity. 

Mindfulness has been around for centuries and is supported by modern research. Simply put, mindfulness means paying attention to the present moment without judgment. It’s about acknowledging our thoughts, emotions, and body sensations as they arise, rather than becoming consumed and focused on them.

Benefits of a mindfulness practice include:
1. Reduced stress: studies show that mindfulness lowers stress by breaking the cycle of anxious thoughts and thought patterns that lead to stress.
2. Improved focus: a regular mindfulness practice can improve concentration, helping us stay focused in a world full of distractions.
3. Improved emotional resilience: by being more present, mindfulness can help us manage difficult emotions more effectively, thereby increasing resilience.

Simple Ways to Start
You don’t need to spend hours doing meditation in order to benefit from a mindfulness practice. Start small:

1. Mindful breathing- Focus on your breath for a few minutes. Notice how it feels to inhale and then exhale. When your mind wanders, gently bring it back to your breathing.
2. Body scan- Pay attention to how each part of your body feels. Start with your toes and move up to your head. Spend just a few seconds on each body part.
3. Mindful eating- Savor each bite, noticing flavors, colors, textures and aromas.

The takeaway
Incorporating mindfulness into daily life does not require a big time commitment. It only requires a willingness to be present. By practicing mindfulness, you may find yourself feeling calmer, clearer, and more connected to life’s simple, beautiful moments.

References
Chiesa, A., Calati, R., & Serretti, A. (2011). Does mindfulness traiing improve cognitive abilities?

A systemic review of neuropsychological findings. Clinical Psychology Review, 31(3), 449-464. https://doi.org/10,1016/j.cpr.2010.11.003

Kabat-Zinn, J (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness.

 Delta.Segal, ZV., Williams, J.M.G., & Teasdale, J.D. (2013). Mindfulness0based cognitive therapy for depression (2 nd ed.). Guilford Press.