Learning to focus the mind can be a powerful antidote to the stresses and strains of our on-the-go lives, according to a Harvard Medical School special report. It also can tremendously benefit overall safety alertness on the job.

The ability to pay attention to what you're experiencing from moment to moment — without drifting into thoughts of the past or concerns about the future, or getting caught up in opinions about what is going on — is called mindfulness.

This basic mindfulness meditation exercise is easy to learn and practice, according to the special report:

1. Sit on a straight-backed chair, or cross-legged on the floor.
2. Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
3. Once you've narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and ideas.
4. Embrace and consider each thought or sensation without judging it as good or bad. If your mind starts to race, return your focus to your breathing. Then expand your awareness again.

As many with other forms of exercise – this being a mental exercise – the more you practice it, the better you get at it. In other words, the clearer and more calm you mind becomes, allowing you to be more “situationally aware” of what’s going on around you.

A less formal approach can also help you stay in the present and fully engage in your life and work. You can practice mindfulness at any time or during any task, whether you are eating, showering, walking, touching a partner, or playing with a child, according to the Harvard report. Here's how:

• Sit on a straight-backed chair, or cross-legged on the floor.
• Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
• Once you've narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and ideas.
• Embrace and consider each thought or sensation without judging it as good or bad. If your mind starts to race, return your focus to your breathing. Then expand your awareness again.

For more on drawing on your strengths and finding the positive meaning in your life, buy Positive Psychology: Harnessing the power of happiness, mindfulness, and inner strength, a Special Health Report from Harvard Medical School.

www.health.harvard.edu