Mindfulness is paying attention to your current experience without judging it. When you’re mindful, you are present. There is no fear or regret; there is no dwelling on the past or future; there is only now.

Here are 6 simple ways to bring mindfulness into your life:

1. Choose a routine activity that you do every day (climbing the stairs, brushing your teeth, washing the dishes) and commit to pay attention to the activity, being really mindful every time you engage in the activity.
2. Create a daily Tea Ritual and be mindful of the smell, the taste, and the color of the tea as well as the texture and sensations you receive from holding the cup.
3. Set your alarm for 5 minutes. Sit quietly and do nothing.
4. If you sit for long periods of time at work, set an alarm and stand up every 90 minutes. Focus on your breath for a few minutes before getting back to work.
5. Set the table with silverware and napkins and enjoy your meals at the table, focusing on the taste, color, texture, smell, and sight of the food in front of you.
6. Meditate.