Mindfulness meditation is a popular Buddhist teaching used to bring balance to one’s life and merge mind and body.

Buddhism can be considered more of a way of life than a dogmatic religion. Its lessons can be studied and put to use by anyone regardless of age or religious views. Here are four steps that I use and recommend to decrease stress and increase happiness:

1. Mindful Breathing

This simple action can be utilized at any time in order to quickly bring about mindfulness. At a time of heightened stress, a friend or parent may have suggested that you “count to ten.” In essence, this is a breathing meditation. In our daily lives, we are often so caught up in our thoughts and responsibilities that we forget to establish a connection between our minds and bodies. Whether you are in class, driving to work, doing homework, or just browsing social media, this exercise can improve your attitude and mindset.

Begin by exhaling completely, clearing your mind of any particular thoughts. Then inhale through the nose, mentally following your inbreath and feeling the air surge into your body. This is important because it reminds your psyche that you have a body. This may seem silly, but when we spend so much time “in our heads,” we actually lose a sense of connection with our bodies. After a relaxed inhale, follow the outbreath back out of your nose, feeling your chest move as the air is released from your body. Repeat as needed.

2. Mindful Walking

If time permits, mindful walking is a great way to clear your mind. We walk a lot each day and these walks all have one thing in common: they have a destination. Constantly thinking about what is next on the to-do list places our thoughts in the future. Although it is important to remain responsible for tasks we must complete, letting our mind relax and settle into the present moment can lead to less fatigue throughout the day.

Start by choosing a nice, quiet area for your walk. Not much space is required, as the object of your walk is to slow down. Instead of walking with the intention of reaching a destination, fully enjoy each step. Take note of your environment, the breeze on your skin, the sounds of the birds chirping and the smell of the outdoors. Breathe in and out slowly with each step following your in and out breath as previously described. You may have trouble slowing down your pace, as our bodies are conditioned to walk rather fast. Buddhist monk and author, Thich Nhat Hanh, suggests practitioners recite the phrase “I’m home” with every step, before exhaling. This will remind you that your destination has already been reached and keep your mind relaxed and in the moment.

3. Mindful Eating

Americans are unique in many ways, especially in the way that we consume food. Due to our over-worked lifestyles; we tend to eat food as quickly as possible. The practice of eating mindfully not only brings us back to the present moment, but improves our health as well.

Next time you get a break to sit down with lunch or dinner, try this technique. Use your fork and take a bite as you would normally. Now before you target that next mouthful, put the fork down. Bring your attention away from the next bite and focus on the food you are chewing. Notice the consistency and flavor (a good opportunity to assess whether or not the source of your food is wholesome). After swallowing, pick the fork up again and repeat the process, remembering to stop and appreciate your food fully before going in for more. While very simple, this allows our bodies to digest our food at a natural rate while simultaneously allowing us to be more aware of the food we consume.

4. Sitting Meditation

Closely related to breathing meditation, sitting meditation is an excellent daily activity that can improve your overall quality of life. If you are new to meditation, I would recommend starting with ten-minute sessions each day, preferably in the morning in order to boost energy levels and focus throughout the day. Find a comfortable seated position, such as a chair, cushion, edge of the bed, etc. Begin by initiating an inbreath and an outbreath, feeling the air rush in and out of your body. Take a moment to become aware of your surroundings, letting your senses pick up any smells or sounds.

If you feel your mind racing with thoughts, bring your attention back to your breath. Count one on the inhale and two on the exhale, proceeding all the way up to ten. A helpful way to describe sitting meditation is the cloud analogy. Imagine your thoughts are clouds in the sky. Focus on the blue sky of the present moment. When a cloud presents itself, you do not want to force yourself to ignore it, but rather acknowledge its existence and let it pass. This can be hard on days when we have a lot on our minds, but with consistent practice, mindfulness will become easier and easier to achieve.