Now that you're getting to bed earlier, expand your self-care roster by trying mindful meditation. Luckily, you don't need to head off on a meditation retreat or even sit in silence for 30 minutes to benefit from this age-old practice.
Instead, start small by breathing mindfully for 5 to 10 minutes each day. Studies show mindfulness — or paying attention to the present moment — can help manage symptoms of anxiety and depression, and cultivate emotionally-positive experiences, such as joy and happiness.
Beginning a meditation practice can help strengthen the mind and body connection, which researchers say can reduce stress and in some instances, heal trauma.
Smartphone apps like Headspace and Calm offer mini-guided meditations. For example, Calm users can practice the 'Daily Calm,' a 10-minute guided meditation. Additional guided meditations can also be found on YouTube.
During the practice, your mind may wander. That's okay. Cultivating a mindfulness practice means noticing what arises in each moment, without judgment, and returning to the present by taking deep, mindful breaths.
Tomorrow: Give self-reflection a try.
Juli Fraga is a licensed psychologist based in San Francisco, California. She graduated with a PsyD from University of Northern Colorado and attended a postdoctoral fellowship at UC Berkeley. Passionate about women's health, she approaches all her sessions with warmth, honesty, and compassion. See what she's up to on Twitter.