Recently, the term mindfulness has become a buzzword in the business world. Mindfulness refers to activities like meditation, and it has generated interest because research has shown that it helps fight stress and improves concentration and cognitive abilities.

Many people are taking up the practice of meditation, including CEOs, because of the benefits. But meditation is only one way of practicing mindfulness. There are others, and they don’t require that much time to do.

For example, psychologists have developed several techniques of focusing and relaxing the mind.
One technique is to tightly clasp your hands together for several seconds, and then release. Then focus on the feeling you have in your hands after you let go

Another way of practicing mindfulness is through music. It simply involves singing along to a favorite tune and focusing on the feelings you have while doing it. You focus your mind on the emotions and you have and the memories that the music calls up.

Yet another technique is similar to meditation. Here, you simply close your eyes for five minutes. While they are closed, you focus on what you hear around you.

Another mindfulness technique involves breathing. You begin by simply breathing in and out slowly. Do this for several seconds. Then you adjust your breathing by inhaling to a count of four, holding your breath to a count of four, and then exhaling also to a four count. Breathe slowly and smoothly. Repeat the technique about four times. This is an excellent way to help relieve stress.

You can also practice mindfulness while eating. During the first several bites you take during a meal, practice mindfulness. That is, focus on the sensation of the food in your mouth, how it feels, how it tastes, and how that feeling changes.

Another mindfulness practice involves becoming aware of your body. Sit still and mentally monitor different areas of your body, focusing on how they feel, whether there is any tension or stiffness at a particular location. Then move from one part of your body to another, monitoring as you go.

By slowing things down, by focusing on the here and now, we become more aware, and in turn, more calm and less stressed.

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