Mindfulness is the act of paying attention to the present moment in a particular way; on purpose and non-judgmentally.

The Present moment experience you choose to pay attention to can be an internal or external experience. For example:

Internal = Paying attention to your emotions, thoughts, breath, or silently reciting a mantra.

External = Placing focus on external stimuli. Aka an anchor. E.g. Candle meditation or sound meditation. Mindfulness is cultivated by engaging

Mindfulness is cultivated by engaging in self-regulation practices [exercises] that train your ability to channel attention and awareness, in order to bring mental processes under greater VOLUNTARY control.

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