Is your mind never in the here and now? Maybe you need a minute of mindfulness. According to Diana Winston, director of mindfulness education at UCLA’s Mindful Awareness Research Center, mindfulness is paying attention to our present experiences with openness. There are various techniques to practice, but here are five easy ways to begin:

1. Notice your breath
Amishi Jha, professor of psychology at the University of Miami recommends turning your attention to your breath, without trying to control your breathing.

2. Try a body scan
A body scan is a technique to return attention to the body. You can do this by putting attention on one body part at a time, stopping to explore any feelings, then continuing with other parts of your body.

3. Listen to your surroundings
Outdoor sounds can be helpful too. Take a few minutes to hear the buzzing fan, passing cars, and chirping birds.

4. Take a mindfulness walk
Another way you can practice mindfulness is to take a walk. Patricia Rockman, director of education at the Centre for Mindfulness Studies in Toronto, recommends that you choose a small space where you can walk back and forth and lead your attention in a specific way.

5. Practice some loving kindness
The loving kindness practice is all about feeling the love — for yourself and others. Travis M. Spencer, a meditation facilitator, uses these lines during his workshops: “”may I be happy, may I be healthy, may I be filled with loving kindness.”” This is a good practice that you can try saying every day.

There are also free meditation apps that can guide you. Props or special skills are not needed. You can start in the comfort of your home. Anyone can practice mindfulness for a calmer mind.