Structured mindfulness exercises

If you find you enjoy practicing mindfulness, you may want to try more structured mindfulness exercises. To do this, find a quiet and comfortable space. Make sure you have time to fully focus on the exercises. They don't have to take much time, but you do need enough time to focus. Here are a few examples of structured mindfulness exercises:

• Mindfulness breathing. This is one of the most common and simplest starting points for mindfulness exercises.

  Sit comfortably in a quiet space and close your eyes. Or keep them open if it's more comfortable. Breathe in a long, deep, slow breath through your nose. Breathe out through your mouth. Then repeat this many times. Focus on your breath. Be aware of and present in the moment.

• Mindfulness body scan. This common mindfulness exercise helps you notice what your body is feeling. A mindful body scan can lessen tension and bring a sense of calm. It also can help raise body awareness and appreciation.

  Lie down or sit comfortably. If you lie down, lie on your back with your legs extended, arms at your sides, palms facing up. Sit up straight if you're sitting. Breathe in a long, deep, slow breath through your nose, then breathe out through your mouth. Keep breathing deeply. Move your attention slowly through each part of your body. Start at your head and work your way down through your toes. Or start at your toes and work up through your head. Notice anything your body is feeling, such as warmth or cold. Also, be aware of your emotions or thoughts about each part of the body. Avoid judging your feelings and thoughts.

• Mindful walking. Walk slowly and notice the feeling of each step. Pay attention to how your feet work to move and balance your body. Be aware of your environment and your senses, such as what you hear, feel and see.

There also are mindfulness classes and apps you may want to try. Many communities offer mindfulness classes. There also are apps you can download to smart devices. Check online or local resources to see what's available.