Mindfulness is a powerful practice that can enhance mental and physical health. It involves focusing on the present moment and cultivating awareness without judgement. Several techniques can help you incorporate mindfulness into your daily routine for better well-being.

• Deep breathing: One of the simplest ways to practise mindfulness is through deep breathing. Sit or lie down in a comfortable position. Close your eyes, and take a slow, deep breath in through your nose, letting your      belly rise. Exhale slowly through your mouth. Focus entirely on your      breath, letting go of any thoughts or distractions. This technique helps    to calm the nervous system and reduce stress.

• Body scan: The body scan is a technique where you mentally "scan" your body from head to toe, paying attention to each part without judgement. Start at the top of your head and slowly move down, noticing any areas of tension or discomfort. Breathe into these areas to release tension. This practice can increase body awareness and promote relaxation.

• Mindful      walking: This technique involves paying full attention to each step as you walk. Focus on the sensation of your feet touching the ground, the movement of your legs, and your breathing. Whether you are walking indoors or outside, let go of all distractions and immerse yourself in the present moment. Mindful walking promotes both physical and mental well-being.

• Guided meditation: In guided meditation, an instructor or an app leads you      through a series of exercises designed to help you focus and relax. These can include visualisation techniques, breathing exercises, or mindful awareness practices. Guided sessions are especially useful for beginners who need structure in their practice.

Regularly practising mindfulness techniques can reduce stress, improve emotional health, and enhance overall well-being. Each practice fosters mindfulness, helping you stay present and calm in daily life.

The writer is a public health specialist. E-mail: [email protected]