Learning to Pay Attention: 5 Steps to Mindfulness Meditation

In our era of 24-hour digital distraction, the art paying attention is increasingly difficult. But for many, meditation can help. Here are some tips to get you started

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Basic meditation, the practice of doing nothing and being tuned in to your own mind at the same time, can be frustrating at first. But research shows it reduces stress and increases focus. Here are some simple steps to get you started. They are adapted  from Full Catastrophe Living, 2nd edition, by Jon Kabat-Zinn, Ph.D.,  professor of medicine emeritus at the University of Massachusetts Medical School where he founded the Mindfulness-Based Stress Reduction Clinic.

Learn more about mindfulness, mediation and how finding peace in a stressed-out, digitally dependent culture may just be a matter of thinking differently in Kate Pickert’s cover story, “The Mindful Revolution.”  Join TIME for as little as $2.99 to read the full article


Meditation tips: sit cross-legged, notice your breath

Meditation tips: don't judge yourself or try to ignore distractions

Illustrations by Brown Bird Design for TIME

More Tips for Being Mindful: 

WEAR A WATCH   You’ll avoid picking up your phone to check the time and won’t be needlessly distracted

NO PHONES IN BED   Fully wake up before you look at any devices

GET INTO NATURE   Take a hike and observe your surroundings. Resist the urge to Instagram them

Join TIME for as little as $2.99 to read Kate Pickert’s story, “The Mindful Revolution.”