Anywhere you find yourself, do a mindful check-in—Whenever appropriate, take a moment to close your eyes and listen in all directions around you. Be present with wherever you are, whenever you are actually there. Take it all in!

Mindful observation holds the same mindful awareness as open awareness, but with open eyes gently directing attention to a specific object.

There is a silent act of will at play when we observe the impulse to allow our eyes to wander, then gently override it. This develops the mental fortitude and willpower to stick to whatever it is that we are focusing on or working with.

By practicing mindful observation, you will become more aware of the virtues and qualities of what you are observing—a simple but useful spoon or a beautiful flower—which unlocks appreciation and gratitude for what you have. Cultivating a sense of gratitude in itself has been scientifically proven to have numerous health benefits.

Mindfulness practice can teach us about the nature of thinking, and perhaps even more importantly, it can teach us that we are not our thoughts.

Mindfulness meditation practice will help you discern which thoughts support your goals and well-being and which thoughts are destructive or unhealthy and should be discarded.

Before practicing zazen, set your intention: “I will practice breath awareness as a form of meditation for five minutes, counting each breath. When my mind wanders, I will return to counting the breath, beginning again with one.

Stop thinking—about anything other than what you are doing right now. Notice your breath. Enjoy all that there is to this moment.

Stop thinking—about your upcoming plans when you take time to read. Notice your breath. Take in each word and allow the information and ideas to settle in.