WEBVTT

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(light music)

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- Mindfulness brings awareness and caring

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into everything we do,

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cutting stress and improving our lives.

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It's a tool we can use to
protect and prepare our minds,

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the same way physical
training helps to protect

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and prepare our bodies.

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There are many positive health benefits

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to practicing mindfulness
at home, at work,

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and in all of our relationships.

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As we deal with the world's
increasing complexity

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and uncertainty,
mindfulness can lead to us

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to effective and resilient responses,

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to help handle seemingly
impossible to solve problems.

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Even organizations like the U.S. Military,

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police, and fire departments around

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the country practice mindfulness.

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Make time every day to
practice mindfulness.

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It only takes five to 10 minutes.

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(light music)

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Here are a few quick steps for
a focused-breath mediation,

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to get you started.

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Find a calming, quiet place to sit.

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(calm meditative tones)

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First, set an intention for
how you will spend this time.

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Perhaps, it's to relax,

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or to simply decompress from the day.

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(calm meditative music)

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Next, take a deep breath in,

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and out.

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In and out.

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In and out.

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In and out.

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You may begin to notice some distractions.

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Mind wandering, and that's okay.

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As you simply, kindly, and gently

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bring your attention
back to your home base.

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Your breathe or your sound.

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It's natural to get distracted.

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A wandering mind does not make you

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a failed or bad meditator.

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It's what we do.

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Noticing your mind wandering

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and then gently with
kindness and curiosity

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returning your attention
back to your breathe

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over and over again

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is the practice.

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It is the meditation.

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Just simply take a moment to refocus.

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(calm meditative tones)