Mindfulness meditation changes the brain. So many research studies have given us proof of this fact.

But even if you have a hard time meditating, here is a way to clear a space when your mind feels cluttered and overwhelmed.

All you have to remember is GAP: Grounded, Aware, Present.

The following is adapted from the wonderful new book by David I. Rome, Your Body Knows the Answer.

*Stretch, wiggle, shake, walk around. Do what you need to do to let go of nervous tension or excess agitation.

*Sit comfortably and become aware of your body.

*Focus attention on your seat on the chair, or wherever you are resting. Say softly to yourself Grounded.

*Bring your attention to your head and either close your eyes or lower your gaze. Concentrate on your hearing. Simply notice whatever sounds are occurring, or listen to the silence. Whatever you hear, label it: traffic noise, heater, airplane. Say softly to yourself Aware. Try also to be aware of the space that surrounds you.

*Move your attention to your chest and place a hand gently where your heart is. Acknowledge that you are here in this place, now, breathing, living, existing. Softly say Present.

*Now allow your attention to encompass your whole body and say or think Grounded, Aware, Present.

Rest here for as long as you like. When you open your eyes, allow yourself to include the environment in your sense of grounded aware presence.

“Rather than being your thoughts and emotions, be the awareness behind them.”

—Eckhart Tolle, A New Earth: Awakening to Your Life’s Purpose