1. Body scan meditation

There are many mindfulness tools and techniques that we can use to incorporate mindfulness into our daily lives. 

One simple way to begin is to set aside a few minutes daily for a mindful moment. This can be as simple as taking a few deep breaths and focusing your mind on the present moment. 

Alternatively, you might try a body scan meditation, which can help to bring a more profound sense of awareness to your entire being.

Here are some simple instructions to perform your own body scan meditation:

1. Find a quiet and comfortable place to sit or lie down where you won't be disturbed. You may want to use a cushion or pillow for extra comfort.
   
   
2. Close your eyes and take a few deep breaths to help you relax and settle into the present moment.
   
   
3. Begin by focusing your attention on the top of your head. Notice any sensations you feel there, such as tingling, warmth, or pressure.
   
   
4. Slowly move your attention down your body, from your head to your toes, taking note of any sensations you feel along the way. Don't judge or analyze the sensations; simply observe them with curiosity and openness.
   
   
5. If you notice any areas of tension or discomfort, pause and breathe into those areas, imagining that you are sending warmth and relaxation to those parts of your body.
   
   
6. As you scan your body, try to remain fully present and focused on the sensations you are feeling. If your mind starts to wander, gently bring it back to the part of the body you are currently scanning.
   
   
7. Take as much time as you need to scan your entire body, from head to toe. You may choose to spend more time on specific areas of the body that need extra attention.
   
   
8. When you have completed the body scan, take a few moments to simply rest in the awareness of your body as a whole, noticing any sensations or feelings that arise.
   
   
9. When you are ready, take a deep breath and slowly open your eyes.

By practicing a body scan meditation regularly, you can develop a greater awareness of your physical and emotional state, as well as learn to release tension and stress from your body.

3. Mindful breathing techniques like box breathing

Box breathing or square breathing is a simple and effective mindfulness technique that can help you manage stress and anxiety. 

This technique involves breathing in for a certain number of counts, holding your breath for the same number of counts, exhaling for the same number of counts, and then holding your breath again for the same number of counts. 

By focusing your attention on your breath and regulating your breathing in this way, you can calm your mind and body and reduce stress and tension.

Here are the instructions for box breathing:

1. Find a comfortable place to sit or lie down where you won't be disturbed.
   
   
2. Take a few deep breaths to help you relax and settle into the present moment.
   
   
3. Begin to inhale slowly and deeply through your nose, counting to four as you breathe in. Allow your chest and belly to expand fully as you inhale.
   
   
4. Hold your breath for four counts, keeping your lungs full of air.
   
   
5. Exhale slowly and fully through your mouth, counting to four as you breathe out. Allow your chest and belly to contract fully as you exhale.
   
   
6. Hold your breath for four counts with your lungs empty.
   
   
7. Repeat this cycle of breathing in, holding, breathing out, and holding again for several minutes, or as long as you like.
   
   
8. As you focus on your breath and regulate your breathing in this way, you may notice that your mind becomes more calm and still. Allow yourself to simply rest in this state of awareness for as long as you like.
   
   
9. When you are ready to end the exercise, take a few deep breaths and slowly open your eyes.

You can also use visualization to make this mindfulness tool more effective. The box represents the four stages of the breathing cycle: inhaling, holding, exhaling, and holding again. 

As you inhale, imagine tracing the first line of the box, and hold your breath as you trace the second line. Then, exhale as you trace the third line of the box, and hold your breath again as you trace the fourth line. You can continue to visualize the box as you repeat the cycle of breathing in, holding, breathing out, and holding again. This visualization can help you stay focused and regulate your breathing more effectively! Awesome, right?