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You can practice mindfulness in as little as 15 minutes a day

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You can practice mindfulness in as little as 15 minutes a day

By Marlynn Wei, MD, JD.

In the research conducted by Dr. James E. Stahl and his team of Harvard researchers, study volunteers participated in an 8-week mind-body relaxation program offered through the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital. The program taught a range of mind-body skills.

Dr. Stahl, who is now at Dartmouth-Hitchcock Medical Center, teaches his own patients mindfulness and meditation skills in his internal medicine practice and encourages people to practice daily. He says that you don't need to enroll in a formal program, or even spend a lot of time practicing — 10 to 15 minutes a day will do. Consistency is the key.

Here is a guide on ways to incorporate mindfulness skills into your daily life:

  • Relax at the end of your day with a 15-minute guided meditation.
  • Start your day with a basic Sun Salutation yoga sequence
  • Check in with your breath for 10 to 15 minutes for a midday break.
  • Do a body scan in 10 to 15 minutes.

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