Recognize that your thoughts and emotions are fleeting and do not define you, an insight that can free you from negative thought patterns.

Mindfulness helps us focus: Studies suggest that mindfulness helps us tune out distractions and improves our memory, attention skills, and decision-making.

In other words, avoid clothing that feels tight or restrictive, or that’s going to make you too hot or not keep you warm enough. Loose layers are a good option.

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Continue like this for two minutes. Noticing the breath moving into your body on the inhale, and leaving your body on the exhale.

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The authors speculate that bringing mindful awareness to uncomfortable experiences helped people to approach situations that they would previously avoid, which fostered self-confidence and assertiveness.

As the day moves on and the inevitable back-to-back meetings start, mindfulness can help you lead shorter, more effective meetings. To avoid entering a meeting with a wandering mind, take two minutes to practice mindfulness.

Recently, researchers have been exploring this question—with some surprising results. While much of the early research on mindfulness relied on pilot studies with biased measures or limited groups of participants, more recent studies have been using less-biased guided meditation physiological markers and randomly controlled experiments to get at the answer.

Since that time, thousands of studies have documented the physical and mental health benefits of mindfulness in general and MBSR in particular, inspiring countless programs to adapt the MBSR model for schools, prisons, hospitals, veterans centers, and beyond.

Jason Marsh: Mindfulness describes a moment-to-moment awareness of your thoughts, feelings, and bodily sensations. It’s a state of being attuned to what’s going on in your body and in the surrounding environment—being in the present moment without thinking about the future or what happened in the past.

Mindful working means applying focus and awareness to everything you do from the moment you enter the office. Focus on the task at hand and recognize and release internal and external distractions as they arise. In this way, mindfulness helps increase effectiveness, decrease mistakes, and even enhance creativity.

JM: I think that’s definitely a risk. But given that stress is a reality in many people’s working lives, I think mindfulness can be an effective tool to buffer its negative effects. And ideally, mindfulness may even help change workplaces for the better. Research suggests that mindfulness training helps make people more compassionate and empathetic toward others. By improving the way people relate to one another, ideally it can change corporate culture for the better, creating a more supportive, friendlier workplace with better relationships.

At the end, participants who’d practiced mindfulness had higher levels of the protein interleukin-oito in their nasal secretions, suggesting improved immune function. Another study found increases in interleukin-10 in colitis patients who took a mindfulness meditation course compared to a mind-body educational program, especially among patients whose colitis had flared up. Yet another study found that patients who had greater increases in mindfulness after an MBSR course also showed faster wound healing, a process regulated by the immune system.