People who are mindful find that they are less likely to get worried about the future or regret the past. They are less preoccupied with concerns about self- esteem or being successful and are better at forming deep connections with others. Mindful people can still have goals and prepare for the future, but they can also absorb the very moment that they are living in day to day.

There are many ways to practice mindfulness, but the goal of the following mindfulness techniques are to achieve a state of awareness and focused relaxation by intentionally focusing on thoughts and sensations without judgment. This means to be a witness to your thoughts, emotions and sensations without interacting with them, without labeling them as good or bad, as helpful or destructive, without placing them into any categories. It means to observe and acknowledge, but not attach any emotion to what you see. This non-judgemental observation will train the mind to focus on the present moment in full without emotional distraction. As your mindfulness techniques evolve, they will actually become a form of meditation for you.

One exercise you can use is to sit quietly for 3 minutes and focus only on your breathing or silently repeat a mantra. As you do this, allow your thoughts to come and go while repeating your mantra of choice.

You can also focus on your body awareness by noticing subtle body sensations such as tingling, itching, heat, heartbeat, stomach movement, etc, while observing all the parts of your body in succession from top to bottom.

While becoming aware of the sensory input coming from your surroundings, silently in your mind name the sounds, sights, smells, tastes, and touches you come across as you encounter them. Focusing on your senses for even 60 seconds brings you completely and fully into the Now. You can also do this with your emotions, naming them as they come and go; joy, frustration, anger, sorrow. Accept that these emotions are present, observe and acknowledge them without judgement and let them pass through. When you come across an addictive urge, or negative emotion, pay attention and be mindful of it, then let it go. Observe the way your body feels as the craving enters and disappears. You can make it go away faster by replacing the craving with the thought of it going away. Having trust and faith that the craving or negative emotion will pass, will help facilitate its actual passing.