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Mindfulness isn’t about emptying your mind—it’s about paying attention on purpose. Start your day with a 5‑minute body scan: lie down, close your eyes, and notice each part of your body in turn. Focus on sensation, not judgment.

Throughout the day, try mini–meditations: while waiting for your coffee to brew, take three deep belly breaths. Or schedule a “digital sunset” 30 minutes before bed—switch off screens and spend time journaling or reading. Research shows these micro‑breaks lower cortisol levels and improve focus.