Looking at a Candle Flame To increase focus and lengthen attention span, light a candle and stare at the flame. Observe its movements. If your mind starts to race, redirect it to the motions of the flame and allow intruding thoughts to dissipate. Complete this practice for 5 minutes every day. Expanding Awareness Close your eyes and focus on your breathing for a few moments. Then, allow your awareness to expand to the sensations of your body. Notice your stomach, your heart, your limbs, your fingers and toes. Next, expand your awareness to anything your body is touching, whether it be a chair, a bed, the floor, or a desk. Finally, broaden your awareness to everything you can hear and sense around you. Reverse the process, moving a step at a time, until you are focused only on your breathing. Leaves on a Stream Close your eyes and imagine yourself sitting on the soft, grassy bank of a gently flowing stream. Notice the clarity of the water as it moves from right to left. When you notice a thought, visualize it as a leaf on the stream. Watch it float away as you remain in the present, observing the scene. There may be many leaves or just a few. As long as you notice them, you are meditating. Repeat a Silent Mantra Try using the words: "I am here, I am present, I am ready," or “I am one with time.” You can also create your own simple, grounding phrase. After you've decided what mantra you'd like to focus on, start repeating it over and over again in your mind. Align your words with your breath so that it is rhythmic and consistent. Continue this practice until you feel present and calm. Mindful Breathing Begin by inhaling for 6 seconds, then exhaling for 6 seconds, breathing in through your nose and out through your mouth. Continue breathing in this pattern. Release your thoughts. Don’t dwell on any of them. Let them occur and pass like leaves on a river. Appreciate the way your breath fills you with life. Follow its path as it enters and exits your body. Mindful Watching Pick a pleasant, natural object in the room you’re in and simply focus on it for a minute or two, or as long as your concentration permits. Observe it with a sense of curiosity, as if you’re encountering it for the first time. Explore every component of it visually. Connect with its energy and appreciate its existence. Mindful Listening Find a song you’ve never heard before. If you have Spotify, you can check your “Discover Weekly” playlist for unfamiliar tracks. Don’t spend too much time in the selection process. Disregard the artist’s name and the track title. Slip headphones over your head and press play. Lose yourself in the journey of the song. Explore every aspect of the track. Ignore any dislike you feel and allow your awareness to dissolve into the sounds. Pay attention to the dynamics of each instrument. Split the sounds in your mind and appreciate each one.