Try This: Set aside a few minutes where you can sit quietly and simply count your breaths. Each inhalation and exhalation counts as one breath. Focus on your breath above all other thoughts, emotions or physical sensations.

See how high you can count before you realise that you’ve been distracted by a thought or sound or feeling and lost count.

What’s This: You have just done a simple practise of mindfulness meditation. Start over from zero and try again. Continue trying to increase the number of breaths you can count without distraction until five or ten minutes have passed.

Benefit: 30mins of meditation three times a week can improve your mood, decrease stress and help reduce symptoms of depression. It will increase your physical resilience by improving your heart rate variability!

Activity by Junie Phua

Source: McGonigal, Jane. SuperBetter: A Revolutionary Approach to Getting Stronger, Happier, Braver, and More Resilient. Penguin Press, 2015