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Mindfulness meditation practice couldn't be simpler: take a good seat, pay attention to the breath, and when your attention wanders, return.

What is Mindfulness?

Mindfulness is the basic human ability to be fully present, aware of where we are and what we're doing, and not overly reactive or overwhelmed by what's going on around us.

It's not all in your head-you can practice mindfulness by sitting down for a formal meditation practice, or by being more intentional and aware of the things you do each day.

If you want to learn more about mindfulness and how to practice mindfulness meditation, visit our Getting Started page.

How to Practice Mindfulness on the Go

Nearly every task we perform in a day-be it brushing our teeth, eating lunch, talking with friends or exercising -can be done more mindfully.

When we are mindful of our actions, we pay more attention to what we are doing. It's the opposite of going through the motions-instead, you are tuned into your senses, noticing your thoughts and emotions.

By building mindfulness into your daily life, you can practice mindfulness even when you're too busy to meditate.

Learning How to Meditate

At the outset, it helps to set an amount of time you're going to "practice" for. Otherwise, you may obsess about deciding when to stop. If you're just beginning, it can help to choose a short time, such as five or ten minutes. Eventually, you can build up to twice as long, then maybe up to 45 minutes or an hour. Use a kitchen timer or the timer on your phone. Many people do a session in the morning and in the evening, or one or the other. If you feel your life is busy and you have little time, doing some is better than doing none. When you get a little space and time, you can do a bit more.

Find a good spot in your home, ideally where there isn't too much clutter and you can find some quiet. Leave the lights on or sit in natural light. You can even sit outside if you like, but choose a place with little distraction.

This posture practice can be used as the beginning stage of a period of meditation practice or simply as something to do for a minute, maybe to stabilize yourself and find a moment of relaxation before going back into the fray. If you have injuries or other physical difficulties, you can modify this practice to suit your situation.

How to Sit for Mindfulness Meditation

1. Take your seat. Whatever you're sitting on-a chair, a meditation cushion, a park bench-find a spot that gives you a stable, solid seat, not perching or hanging back.

2. Notice what your legs are doing. If on a cushion on the floor, cross your legs comfortably in front of you. (If you already do some kind of seated yoga posture, go ahead.) If on a chair, it's good if the bottoms of your feet are touching the floor.

3. Straighten-but don't stiffen-your upper body. The spine has natural curvature. Let it be there. Your head and shoulders can comfortably rest on top of your vertebrae.

4. Situate your upper arms parallel to your upper body. Then let your hands drop onto the tops of your legs. With your upper arms at your sides, your hands will land in the right spot. Too far forward will make you hunch. Too far back will make you stiff. You're tuning the strings of your body-not too tight and not too loose.

5. Drop your chin a little and let your gaze fall gently downward. You may let your eyelids lower. If you feel the need, you may lower them completely, but it's not necessary to close your eyes when meditating. You can simply let what appears before your eyes be there without focusing on it.

6. Be there for a few moments. Relax. Bring your attention to your breath or the sensations in your body.

7. Feel your breath-or some say "follow" it-as it goes out and as it goes in. (Some versions of this practice put more emphasis on the outbreath, and for the inbreath you simply leave a spacious pause.) Either way, draw your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest. Choose your focal point, and with each breath, you can mentally note "breathing in" and "breathing out."

8. Inevitably, your attention will leave the breath and wander to other places. Don't worry. There's no need to block or eliminate thinking. When you get around to noticing your mind wandering-in a few seconds, a minute, five minutes-just gently return your attention to the breath.

9. Practice pausing before making any physical adjustments, such as moving your body or scratching an itch. With intention, shift at a moment you choose, allowing space between what you experience and what you choose to do.

10. You may find your mind wandering constantly-that's normal, too. Instead of wrestling with or engaging with those thoughts as much, practice observing without needing to react. Just sit and pay attention. As hard as it is to maintain, that's all there is. Come back over and over again without judgment or expectation.

11. When you're ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions. Pausing for a moment, decide how you'd like to continue on with your day.

That's it. That's the practice. It's often been said that it's very simple, but it's not necessarily easy. The work is to just keep doing it. Results will accrue.

A simple guide to be mindful throughout the day-whether you're washing the dishes, eating a snack, or sitting down to meditate. Read More

Are you supposed to clear your mind, or focus on one thing? Here's the Mindful definition of Mindfulness. Read More

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How To Practice Mindfulness Meditation - Mindful

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Mindfulness meditation practice couldn't be simpler: take a good seat, pay attention to the breath, and when your attention wanders, return. Mindfulness is the basic human ability to be fully present, aware of where we are and what we're doing, and not overly reactive or overwhelmed by what's going on around us.

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- Transparent suitcase (luggage + sun glasses)

- Light on earring (earring + lamp)

- Light stick (stick + lamp)

- Table with the shape oh a violon (violon + table)

- Hat phone (earphone + hat)

- see paper in the dark (light + notebook)

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How Does Meditation Change the Brain? - Instant Egghead #54

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That's why I'm always trying to think of ways that I can adequately explain to people the benefits of meditation. Very often, when I say that I meditate for 20 minutes every day, I see people switch off a bit. Maybe they're imagining people sitting cross legged under a waterfall among mist-covered mountains. Or maybe they're thinking, "why would I just sit there making weird noises while my to-do list gets longer and nothing is being done about it?" That's missing the point. Meditation is not simply a thing you do to get relaxed, or to experience a pleasant mental state (though sometimes that happens and it's pretty cool). To me, meditation is the place where I learn the skill of mindfulness. Mindfulness is what I'm after because a number of good things follow in its wake: being able to see my thoughts and feelings for what they are and then choose my reaction to them. People underestimate how trainable minds are. My experiences prove to me that many mental abilities, attitudes, and outlooks are, in fact, skills-if you practice them, you can build them.

In professional canoeing, we spend a lot of time trying to learn new skills with the aim of eventually delivering those skills to win major races like the Olympics. First, we learn the skill on very gentle water, where there is less to think about and your mind can focus on the components of the skill. It can take many hours of experimentation to even manage to produce one repetition of a new skill. Once you get the hang of it, you take it onto more powerful whitewater, scaling up the challenge. Then you practice putting it down in mock competitions. Eventually, it's time to bring it out in front of a crowd on your big day. You get the idea: you have to develop the skill in very easy conditions before delivering it when the pressure is on. That's where meditation comes in.

When I meditate, I am actually practicing the skill of awareness-and it's difficult to have that awareness when you're a beginner or when there is a lot going on. Even after a long time, I'm not perfect at it and I sometimes struggle when I am under strain, when I'm tired or hungry, or when people have upset me. Meditation is a calm and easy place that I create in order to 'go through my moves' before taking them out into the real world, where things are more unpredictable, tougher and perhaps less forgiving. Having practiced them, I feel like I've got a better chance of deploying that skill when I need it the most. Essentially, I think a good way of using Headspace is to improve your mindfulness skills. It's just not realistic to be able to deliver your skills at the Olympics unless you've practiced plenty on a gentle stream beforehand. It's the same here. Just sitting there watching your thoughts and feelings come and go trains you in that calm power. Bit by bit you can gain the ability to choose your reaction when the currents of life are turbulent in the extreme. For me, that ability is well worth practicing for.

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What's the point of meditating? An Olympian explains. - Headspace

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Jimi Hendrix - The Wind Cries Mary(live in Stockholm 1967)

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Susan Gillis Chapman helps us appreciate the music of everyday life.

The most common instruction for mindfulness meditation is to pay attention to your breath. But the breath is not the only thing you can notice when you sit down to meditate. Whether you use a small gong or an app on your phone, ringing a bell is a good way to start and end a meditation session. The sound is not just a timer. It reminds us that mindfulness is about creating space for silence and for listening. By letting go of our usual distractions, we make room to appreciate the sounds around us.

Here are three types of sounds to appreciate as you sit in "silence."

1. Background sounds

One of the first things you will notice once the sound of the opening bell fades away is background sounds: traffic noise, the whirring of a ceiling fan, murmuring voices in the hallway. As you notice each one, let go of the habit of naming and judging it and dive into the pure sensation of hearing. In this way, everything you hear is treated as equal-beyond being pleasant or unpleasant.

2. Melodic sounds

Sounds that form a melody tend to arouse emotions, which is what we love about music. When we sit quietly, we will inevitably notice melodic sounds. A chorus of birds greets the dawn. A siren wails in the distance. A pitter-patter of rain softly taps the windowpane. Listening to the rise and fall of these sounds can arouse feelings that don't need to be named or clung to. Melodies can make us feel sadness, joy, or both. Try to find the dividing line between the sound and your emotional response. It's challenging, but listen loosely. If something melodious moves you, stay with it and notice how it affects your body.

3. Abrupt sounds

Sudden, shocking sounds that interrupt us can also bring us back to awareness. Someone sneezes-achoo!-and we're back to the now. The sudden arising of a sound can wake you up to the present moment when you've been lulled into habitual thought patterns. When sitting quietly, we're not trying to fall into a trance. Relaxed awareness is the thing, like a deer on the alert for something new.

When the closing bell rings at the end of your session, let the sound relax you. Rest in it for a moment. As the reverberation fades away, let it help you transition into everyday activity. Every moment there are sounds inviting us to listen. Being open to them is just another way to appreciate the world around us and appreciate one another. All the conversations in our life begin here.

Read an excerpt from Susan Gillis Chapman's book, The Five Keys to Mindful Communication.

This article also appeared in the August 2013 issue of Mindful magazine.

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Practice Mindfulness With Everyday Sounds

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Susan Gillis Chapman helps us appreciate the music of everyday life. The most common instruction for mindfulness meditation is to pay attention to your breath. But the breath is not the only thing you can notice when you sit down to meditate.

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7 Thich Nhat Hanh  - Simple Mindfulness - Mindful Eating

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Luke Burbank: I'm in a hotel room in Seattle and I'm looking out on a little shipping canal. And this is just by total coincidence, or maybe by serendipity, that my hotel room I'm sitting in looks out on this little body of water where I used to have a boat moored. It was a boat that I bought because I got in this phase, I don't know, five or six years ago, where I decided that the thing that was gonna make me happy was having an old wooden boat that I could, you know, sand down and re-varnish and take out on the water and essentially be a different version of myself when I was on the boat. At the time I thought if I just have this certain kind of old Chris Craft wood boat, I will drive it around Lake Union in Seattle, I will finally feel calm and at peace.

Now the problem with that boat is that it costs a lot to maintain. And the other thing was I was really bad at driving the boat. Like it's kind of hard. Like every time I took it out was a real danger of me like crashing it or like just sinking it somehow. The final time that I took the boat out, my friend and his wife and actually my friend's parents were in town and I said, "Hey we should go on the boat." Like it was a beautiful Sunday, and they said, "OK."

There was a stronger current than I was expecting and because of the vagaries of this particular marina I had about one point five seconds to put this all together and steer the boat out of danger. And I was unsuccessful in that. And I crashed it into three other boats in the marina. It was so mortifying because there's like all these people that live in the marina. There's like 10 guys and they all just hang out on their boats watching people like me embarrass ourselves trying to get the boat out of the marina. And so thankfully the boat, after I crashed it, was a total insurance loss. And so I was able to hand it back over to somebody else. I no longer own the boat.

As I'm sitting here looking out on this body of water where there was once a boat that I had no business owning that I thought was gonna bring me happiness, I'm just looking at the water and it's beautiful and I'm realizing that like I really did not need the boat to be involved in the equation. Just looking at the water is gonna be enough for me today.

Dacher Keltner: Owning an old vintage boat didn't bring him happiness, but one thing that does make Luke Burbank happy is exactly what you're listening to right now: podcasts. Luke has decades of radio experience under his belt. Today Luke is the host of Live Wire Radio, a live-theater radio show in Portland, Oregan. He's also host of the daily podcast, Too Beautiful To Live. Luke joins our podcast as our Happiness Guinea Pig. On each episode of our show, we have a Happiness Guinea Pig try a research-tested practice from UC Berkeley's Greater Good in Action website that hones the skills we need for a happy, meaningful life. Luke, thanks for joining us on The Science of Happiness.

Luke Burbank: Thanks for having me Dacher. I feel happier already just talking to you.

Dacher Keltner: Excellent. Then we're off to a good start. You know, I'm always fascinated when people have such deep careers and histories with a particular medium and yours is radio. What got you into radio? How did you end up doing such interesting work in radio?

Luke Burbank: Well, I grew up one of seven kids in a very kind of evangelical home where T.V. was kind of frowned upon. And so I listened to the radio a lot as a kid. I was also, because of my deep evangelical roots, very afraid that the rapture was going to occur overnight. And so I would listen to talk radio like in the middle of the night to feel less scared. By the way the talk radio shows I was listening to were like financial advice shows and I had zero idea what they were talking about, but I just liked the sound of these voices.

Dacher Keltner: Somehow as you worry late into the night about whether you'd make the cut for the rapture or not, you found solace in financial news.

Luke Burbank: Yeah. You know just like, "Is this the right time for me to move my money into a Roth IRA?" That old chestnut, those typical questions that the eight year olds hiding under a blanket in Seattle, Washington are asking themselves.

Dacher Keltner: So I have to ask you about the practice that you chose by telling a little story my daughter. One day, I can't remember what grade she was in she was in, maybe fifth grade. It was a rainy day and I asked her like, "What do you guys do on rainy days at your school? When I was in fifth grade. We played this game called Slaughter Ball where big guys threw volleyball at small guys heads." She said, "Dad that's really weird. We did this thing called the raisin meditation." And that was the first time I learned about it. So describe the practice to us.

Luke Burbank: Well it's fairly straightforward and yet like many things the more that you delve into it I think the more profound it can become. I mean you're eating a raisin is really what it comes down to. But you're eating it in a very purposeful way. I'll tell you this, I have never eaten one raisin at a time in my life like I've never eaten one anything that small. I mean I take life in by the fistful. That's just how I move through the world. And so, you take a raisin, you feel it in your in your fingers, between your fingers, and kind of get a sense for its its shape and its size. Think maybe about where this raisin come from, like it's powerful like, you know, here it is in my hand but it started out somewhere far away as a grape. And what was that journey like? You smell the raisin, which raisins are more fragrant than I think I gave them credit for. You put it in your mouth and again you just kind of take a little time to consider its shape and its size and and then you take not the entire raisin, but a bite of the raisin.

Dacher Keltner: That's tough.

Luke Burbank: Yeah it took me a couple tries to figure out how to actually do that because like I'm not a 'nibble on the raisin of life' kind of guy. I am so over scheduled that the only time I could get raisins was to buy an oatmeal at the Starbucks drive through that I knew came with raisins.

I multitask to a degree that is it creates a lack of me being present. And this was a very that's the hardest part for me was really dedicating five minutes to do this. But one of the things that was so amazing to me was how flavorful this raisin was. I don't know if it is just this but these particular raisins I got from Starbucks or what but it was I think the most flavorful raisin I've ever had and I think it was because of how intentional and deliberate I was being around the consumption of this dried up grape.

Dacher Keltner: When you look at the suite of offerings on Greater Good in Action and you have exercises in compassion and kindness and gratitude and awe, you know all these lofty topics, you chose eating a raisin. What gives?

Luke Burbank: Well, I am ultimately a narcissist and I felt like at least I get to eat some raisins out of this, right? That seemed, you know, like at the minimum that would be a pleasant experience for me. And also part of it is, all joking aside, I have for years now been trying to figure out how to carve out some time to take up a meditation practice. I have every single meditation app that has ever been invented downloaded to my phone and there is a folder and it is like the graveyard where being present goes to die because these apps go into this book this folder on my phone they never emerge from the folder. Like downloading meditation apps is my form of meditation at this point. And so like I felt like this would force me to, at least for about five minutes a day for a week actually, take the time to do this.

Dacher Keltner: These exercises, just to be quiet for a while or to sort of sense silence. What is it like for you?

Luke Burbank: It kind of slowed down what I call the "internal idle" inside me. I drove a lot of really crummy cars in my high school and college days. A lot of those cars they either wouldn't idle enough so they would constantly be dying or you could take them to a shady repair person who would turn something in the carburetor up so that the car idled really high.bAnd I feel like I'm a person whose internal idle is set way too high usually. And it's helped me get through life. It's helped me do a lot of the things that I wanted to do. But it's really challenging for me to just sit with myself and to just be present and to just let that idle go down to a more calm place. And so I think that this exercise, this practice, I think it was really good for me because for, you know, at least five minutes a day while I was eating this raisin that idle actually went down somewhat. And that's really big for me.

Dacher Keltner: We know from a lot of research how stressed people are. So much multitasking and just finding five minutes of quiet or focused attention is about as hopeful a thing we can accomplish from these tasks. You know, one of the things that's interesting about the raisin meditation exercise and other ones like it is people often talk about you know, "I had this experience when I tried it a little and the next thing I know I was doing it with my family at the dinner table. Or when I was eating the chili verde burrito which I love every day here at Berkeley, I felt it or I brought it into that experience." Are you applying what you learned to other experiences?

Luke Burbank: What I've been trying to do, because I live a life that's really busy and I'm somebody who's really tended to stimulate myself through things like drinking alcohol and being in exciting places and doing things that felt exciting to me, what I've been trying to do overall is just kind of wean myself back off of a lot of this stimulus that in the moment seems like it's making me feel better or makes me think something's really happening like, "Wow, this is exciting!" But that stuff is so illusory in my experience. And so I have been doing a lot of things like, I stopped drinking and I have just started to build in a lot of practices for me that are about basically trying to redefine for myself what it is to have something "going on."

And that is the journey that I'm trying to go on where like I want to redefine my idea, what is enough for me? I guess that's really what I'm trying to say. I want to really change what is enough. So the raisin, eating a raisin and having it be flavorful and having that be enough for me, that's something I've been trying to do on a few different levels so this was like perfect this dovetailed really nicely with kind of an overall journey that I'm trying to be on right now.

Dacher Keltner: You know, often when we teach the science of happiness and we try to convince people that these practices are beneficial we always keep an eye on studies of materialism and hyper-consumerism and how it misleads us in our pursuit of happiness. And what a wonderful tale that you've told about how just this simple raisin meditation gets you to the idea of what is enough. You think you'd recommend this to other people?

Luke Burbank: Well if you love raisins it's gonna be hard because you can only one at a time, so get ready for that. I would recommend it. And you know what, if some of the listeners are folks like me, I mean who doesn't feel like they're over scheduled? But if you're somebody who is listening and you have a hard time setting aside time for yourself then I would highly recommend this because it's just five minutes a day. You don't have to block out a huge amount of time. It's a fairly simple experience. You don't have to be the Dalai Lama to do this. Like this is it feels very 'beginnery,' which is good because I'm a beginner in the practice of meditation. I think it's a really good place to start.

Dacher Keltner: Well, Luke I wanted to thank you for being on our show and taking time out from your podcast and your Live Wire Radio show just to talk about the raisin meditation and all the places that it took your imagination. Thanks so much for being on the show.

Luke Burbank: Thank you very much for having me. It was a really fun experience for me. And now I'm gonna go stare at the water where my boat used to sit.

Dacher Keltner: Excellent.

That feeling Luke Burbank described of being present... aware of what you're sensing and experiencing in the moment-another word for that is mindfulness. The practice of mindfulness has become a major area of interest for psychologists, neuroscientists and other researchers. Studies suggest it can help with anxiety, depression, stress. And it can also help with our relationships.

That's what Lynsey Mahmood's research at the City University of London suggests. Lynsey wanted to know whether doing mindful activities-like the raisin meditation-could actually influence how we judge other people. In one experiment, she had people read about a student who was assigned to write an essay that was either in favor of nuclear power or against it.

Lynsey Mahmood: And in the instructions they were also told that the person who wrote the essay had no choice about the topic, whether it was for or against. They were assigned that topic as part of their class. After they'd read this information participants took part in either a five minute raisin eating mindfulness meditation or they just had five minutes where they were given time to eat two raisins. And in the five minute meditation participants are kind of guided through imagining that they've never seen or eaten a raisin before. So this five minute audio kind of guided them through eating these two raisins in a more mindful manner. And participants in the control condition, they sat with headphones on there was an audio instruction, but the instruction only said to them you have some time now to eat a raisin and wait for further instructions. So they had the choice to then just pop the raisin in their mouth, carry on and wait for more instructions. And they basically sat in silence for around four minutes and then they were given this instruction again that said, "Okay now you can eat your second raisin and then the study will continue."

So we asked participants whether they thought the essay writer, whether or not that person personally was in favor or against the use of nuclear power. And we also measured mindfulness. So we used a scale that measures states of mindfulness and we found that those who had eaten the raisin in a more mindful way not only scored higher on this state mindfulness scale but they also were less likely to jump to the conclusion that the essay writers personal opinion matched the topic of their essay.

We tend to use very quick shortcut processes to make decisions to evaluate people and make judgments. And one explanation could be that mindfulness is just making us use a different route to reach that conclusion. So it's slowing us down and making us re-evaluate the information we have and pay more attention to the situational cues. So there's the potential that mindfulness could be more beneficial in a kind of social or interpersonal interaction. So when you're making a judgment or an evaluation of a person that mindfulness might be doing something more positive than merely paying attention to the information in front of you.

Dacher Keltner: If you'd like to try the Raisin Meditation or other happiness practices, visit our Greater Good in Action website at GGIA dot Berkeley dot edu. Then email us at greater@berkeley.edu, and tell us how it went.

I'm Dacher Keltner. Thanks for joining me on the Science of Happiness.

Our podcast is a coproduction of UC Berkeley's Greater Good Science Center and PRI/PRX, with production assistance from Jennie Cataldo and Ben Manilla of BMP Audio. Our producer is Shuka Kalantari. Our executive producer is Jane Park. Our editor-in-chief is Jason Marsh. Special thanks to UC Berkeley's Graduate School of Journalism.

Join us for a live recording of an episode of the Science of Happiness and hear from me, Jack Kornfield, and lots of other speakers at our first-ever, three-day Science of Happiness event, held in Northern California near Santa Cruz.

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Episode 36: Do You Know How to Eat a Raisin?

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Luke Burbank: I'm in a hotel room in Seattle and I'm looking out on a little shipping canal. And this is just by total coincidence, or maybe by serendipity, that my hotel room I'm sitting in looks out on this little body of water where I used to have a boat moored.

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Raisin Meditation (Greater Good in Action)

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Cultivate mindfulness, reduce stress, and enjoy everyday pleasures.

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The third part of our Mindful Communication series is on Mindful Body Language. Body language is the way that our body communicates to others. This communication can happen through the way we stand, the way we move our hands when we talk, the expression on our face, and even where our eyes are looking when we talk to someone. Having Mindful Body language means that we are thinking about how our body language makes other people feel, and choosing how we want to present ourselves t o others. Being mindful about our body language helps us become aware of the way that we affect other people, as well as the way they affect us. When practicing mindful body language, you might begin to notice how other people's body language makes you feel too.

When you talk to someone, your body talks to that person through your posture, gestures and facial expressions. Some very simple ways to show mindful body language are to: turn to face your conversation partner, sit or stand up tall, and be aware of your facial expressions. In order to be mindful in our body language, we must begin to notice how we naturally talk to other people. You might notice that you are already very mindful with your body language, or you might also notice that there is some room for improvement. Think about the last time you had a conversation with someone when you were:

In each of these situations, think about how you were talking to them with your body. If you can't remember a conversation, just imagine yourself in each of those situations right now.

Now write down what you imagined your posture, gestures, and facial expressions were:

Do you think your body language was mindful in each situation? If not, think about how you could improve each part to show that you are engaged in the conversation.

Eye contact is another important part of mindful body language. You can think of it as part of a facial expression, but you can also think about it on its own too. Eye contact can make a huge difference when you are talking to someone. Meeting someone's gaze can show someone that you are really engaged in the conversation you are having, and expresses to them that this is important to you. While you don't have to make eye contact with your conversation partner every second that you speak, it is good to make it a habit throughout the conversation.

Think about your happy, angry and sad conversations (or imaginary ones). Do you think you made eye contact during those conversations? If you did, how often? If not, why do you think you didn't?

Teacher's Tip: Teachers, see if you can remind students to practice mindful body language in their conversations. If you notice something they could improve on, give them a gentle reminder. This can be particularly

Student's Tip: See if you can remember to practice mindful body language in your conversations. Notice your posture, gestures and facial expressions and see if you can make them more mindful if they aren't already.

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The third part of our Mindful Communication series is on Mindful Body Language. Body language is the way that our body communicates to others. This communication can happen through the way we stand, the way we move our hands when we talk, the expression on our face, and even where our eyes are looking when we talk to someone.

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Trump's never-ending handshake with Macron

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Lesson 2 : Living in the present moment.

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Lesson 2 : Living in the present moment.