Simple Mindfulness - Can be done anywhere, any time. More beneficial when used outdoors. Examples: Pay attention - take time to experience environment with all your senses. Live in the moment - bring open, accepting attention to everything, find joy in simple pleasures. Accept yourself - treat yourself as you would treat a good friend. Focus on your breathing - take a deep breath and feel the air moving in/out of your body.

Structured Mindfulness - Requires time or space set aside* usually easier to do in the early morning before the daily routine begins. Examples: Body scan meditation - lie flat on your back comfortably with arms at your side, focus attention slowly and deliberately on each part of your body in order: head to toe or foot to head, tighten and release each group of muscles as you picture a wand moving over that part of your body. Focus on your breathing as you do this with slow, deep breaths. Sitting meditation - sit comfortably with your back straight, feet flat on the floor, hands resting in your lap. Breathe through your nose, focus on your breath moving in/out of your body. If distracted by thoughts or physical sensations acknowledge the experience and return focus to your breath. Walking meditation - find a quiet place where you can walk 10-20 feet in length and walk slowly, focus on the experience of walking, aware of sensations of standing/subtle movements for balance. At the end of your path, turn around and continue the other direction while continuing to focus on the different sensations.