The most well-known and researched form of training is Mindfulness-Based Stress Reduction (MBSR), developed by Jon Kabat-Zinn when he worked at the University of Massachusetts Medical Center. The training was first offered in their Pain Clinic.

Are you curious about mindfulness meditation? Want to try it right now? OK! For those who want to try it right now, start by closing your eyes (or moving your unfocused gaze to the floor a few feet in front of you) and paying attention to the physical sensations of your own breath. You need not change your breath, only notice where you physically feel it the most and keep your attention there. If a thought, memory, sensation, or emotion removes your attention from your breath, notice what the distraction is and replace your attention on your breath.

Try this for a minute or two. See if you can maintain your attention to your breath, returning to your breath as many times as necessary (due to distractions), without judgement, that is, without the “I like…” or “I dislike” or “I should, would, or could” thoughts or statements.

If you tried focusing on your breath, you have just meditated. It is as easy, and as difficult, as that. I suggest trying this several times throughout your day. Over the next week, see if you begin to notice changes in stress, mood, communications, or other areas of your life. Perhaps you can even slowly increase the time from several minutes to five minutes, or even ten. While there is more to mindful meditation, this is a beginning.