Around half of the 12 million people in the U.S. who say they have practiced meditation chose mindfulness — a technique that has you tune into what you are feeling, thinking, or experiencing in the present moment and then accepting your feelings without judgment and letting them float away.

According to the American Psychological Association, more than 200 studies show that mindfulness can reduce stress, anxiety, and depression, help reduce pain and fatigue, and may boost the immune system.

Here's another advantage: You can benefit from just 10 minutes of mindfulness a day.

A study published in the British Journal of Health Psychology enrolled 1,247 adults to use a mobile app that guided them through 10 minutes of mindful meditation daily for a month.

Compared to the control group, the mindful meditators saw depression drop by 19% and anxiety by 13%, and around 7% said they felt more positive about their health and intended to continue to work to become healthier going forward.

We believe that when you combine mindful meditation with other emotion-boosting activities — such as interacting with your posse, indulging in your purpose, and helping others — you’ll find it easier to adopt a routine that also includes more physical activity, better nutrition, and improved sleep.

At LongevityPlaybook.com, we integrate these steps into a cohesive, easy-to-follow plan that extends your health and happiness.