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Walking meditation, where you focus on the movement of your body as you take step after step, your feet touching and leaving the ground—an everyday activity we usually take for granted.

Mindful breathing, a common component of many forms of meditation that involves bringing attention to the physical sensations of the breath as it flows in and out.

It’s about stripping away distractions and staying on track with individual, as well as organizational, goals. Take control of your own mindfulness: Test these tips for 14 days and see what they do for you.

Mindfulness can help combat bias: Even a brief mindfulness training can reduce our implicit biases and the biased language we use. One way this works, researchers have found, is by attenuating the cognitive biases that contribute to prejudice.

Teachers trained in mindfulness also show lower blood pressure, less negative emotion and symptoms of depression, less distress and urgency, greater compassion and empathy, and more effective teaching.

For example, drug addictions, at heart, come about because of physiological cravings for a substance that relieves people temporarily from their psychological suffering. Mindfulness can be a useful adjunct to addiction treatment by helping people better understand and tolerate their cravings, potentially helping them to avoid relapse after they’ve been safely weaned off of drugs or alcohol. The same is true for people struggling with overeating.

have negative thoughts or emotions (that are already there) just simply doesn’t work. So what does this research mean for you? If you want to feel more positive

, argues that there is still much we don’t understand about mindfulness and meditation. Worse, many scientists and practitioners don’t even agree on the definition of those words. They end the paper calling for “truth in advertising by contemplative neuroscience.”

The researchers write that in the future, interventions could place a more explicit focus on approaching relationships with mindfulness. This focus could reinforce the benefit of MBCT, and perhaps lead to even better outcomes in reducing the risk of relapse for people with chronic depression.

. More explicitly, increase positive vibrations focus is the ability to concentrate on what you’re doing in the moment, while awareness is the ability to recognize and release unnecessary distractions as they arise. Understand that mindfulness is not just a sedentary practice; mindfulness is about developing a sharp, clear mind. And mindfulness in action is a great alternative to the illusory practice of multitasking.

Cell aging occurs naturally as cells repeatedly divide over the lifespan and can also be increased by disease or stress. Proteins called telomeres, which are found at the end of chromosomes and serve to protect them from aging, seem to be impacted by mindfulness meditation.

The Headspace app has hundreds of guided exercises to help you build your practice. Start by searching these three meditations to help you start a meditation practice. A happier, healthier you is a few breaths away.

In that spirit, here’s a rundown of questions that seem fairly settled, for the time being, and questions researchers are still exploring.

At the end, participants who’d practiced mindfulness had higher levels of the protein interleukin-oito in their nasal secretions, suggesting improved immune function. Another study found increases in interleukin-10 in colitis patients who took a mindfulness meditation course compared to a mind-body educational program, especially among sound bath patients whose colitis had flared up. Yet another study found that patients who had greater increases in mindfulness after an MBSR course also showed faster wound healing, a process regulated by guided meditation the immune system.