The practice of mindfulness as the ability to focus attention on the present moment has existed since ancient times and does not lose its importance today. Concentration exercises are a process that takes place on a biological level and helps to acquire mental and physical well—being. Meditative practice teaches you to observe yourself, your internal processes, which allows a person to improve their condition. Research shows that attentive awareness allows you to resist violations of the emotional sphere, improves thought processes and eliminates negative attitudes. In addition, it can have a positive effect on the functioning of the body: wound healing proceeds faster, blood pressure normalizes, resistance to stress increases, and the immune response strengthens. Through the practice of mindfulness, a person is able to pick up non-verbal emotional signals and better feel the inner world of others. This is how he learns compassion and understanding of someone else’s point of view. All the beneficial changes are due to the fact that meditation changes the structure of the brain: it stimulates the activity and growth of those areas that are responsible for relationships with people, emotions, the physiological response to stress, as well as for memory and the learning process. A person who practices mindfulness is healthier both mentally and physically. Moreover, he is motivated to lead a healthy lifestyle and avoid harmful factors that provoke diseases: smoking, alcohol, eating fatty foods. Experts believe that mindfulness practice significantly slows down the rate of cellular aging and the development of age-related diseases, therefore, it helps prolong the life of the body and mind. The following recommendations will help you develop the skill of mindful awareness. The exercises take about ten minutes, and experts recommend doing them regularly two to three times a day.

Find a quiet place, take a sitting position and straighten your back. Make sure that nothing distracts you, put your phone on silent mode or turn it off. Self-observation Take five deep breaths, inhale through your nose and exhale through your mouth. Close your eyes. Focus on what the body is feeling at the moment. Scan your body: which parts are in a comfortable position and which feel uncomfortable. Think about what kind of mood you’re in. Concentration Watch your breathing: in which part of your body it feels more distinct, how long or short, deep or shallow breaths you take in and out. Continuing to focus on the sensations, take a breath count: “one” corresponds to the inhale, “two” corresponds to the exhale, and so on up to ten. Repeat the cycle five to ten more times, as many as possible, if time permits. Ending Relax for about 20 seconds, while allowing thoughts to come and go. After that, return to the present — to the sensations of the body. Slowly open your eyes and when you feel ready to get up, stand up. A conscious understanding of yourself and your psychology will help you use all your abilities, strengths, and resources to overcome physical and mental illnesses and achieve well-being.

Responsibility implies always giving an answer for all your decisions, actions, words and reactions. Everything that happens to a person is done in order to teach him to take responsibility for his own life and health and to be responsible for the consequences of his choice. He must be serious and determined, not allowing external circumstances to determine his fate, only then will many things begin to change in life. In difficult life circumstances, only people with a high level of psychological culture are able to take responsibility. People at a lower level worry, they look for the culprit — that is, they take responsibility from themselves and shift it to others: doctors, ancestors, the state, the climate, the universe, and so on. Illnesses often arise from an irresponsible attitude towards one’s health. Low social activity, high psycho-emotional stress, sedentary lifestyle, poor nutrition, and substance abuse not only have a detrimental effect on the body, but also affect human behavior. When he makes a specific decision (for example, to smoke a cigarette) and follows it for some time (continues to smoke), a new pattern of behavior is formed, and he perceives himself in a new way in accordance with this life attitude. This decision determines many aspects of life, and no one is responsible for it except the person himself. In this case, you should set yourself up for positive changes. People are not born responsible, but they are capable of becoming responsible. Responsibility education is the development of the ability first, and then the habit of solving difficult problems on their own. You need to take care of your life and bring your actions in line with your desires, then any achievements (especially those related to health) will be considered a victory. Only if a person realizes that he is responsible, then he will have the freedom to create himself the way he wants to be, and will have the opportunity to build his life the way he wants. You can’t control your external life one hundred percent, but you can always control your internal life — responsibility comes from awareness.

High demands on one’s personal qualities are inherent in the desire to maintain and improve one’s health. Moral values play a significant role here, as they are based on a person’s beliefs and habits. A person has many innate moral reactions, for example, he can automatically empathize with others, give an assessment and an emotional response. These reactions influence the formation of moral judgments. Researchers studying the brain claim that in response to an event, innate moral behavior first manifests itself, and then it is interpreted in accordance with the judgments of others. The system of mirror neurons is designed in such a way that it helps a person to develop successfully in society. Even as a child, he can make choices and base his behavior on the actions of others. If he suddenly witnesses how someone violates one of the moral principles, then, most likely, on an intuitive level, he will reject such behavior. Morality must be cultivated throughout life. To be healthy and live long, you need to develop abstinence from excesses and other harmful factors. Idle behavior, irresponsible attitude towards oneself indicate moral instability. Anyone who does not control feelings and desires expects to get physical and moral fatigue, premature wear of the body. And this is an obstacle on the way to a long and happy life without diseases. Experts, considering vital approaches to solving problems, have identified three basic moral principles leading to spiritual satisfaction and success.:

• Respect is a direct path to understanding, peace and cooperation.
• Conscientious performance of duties — both at home and at work.
• Moderation is in food, drinks, physical and emotional stress, and other things.

To live consciously, knowing about personal responsibility and observing moral laws means to understand the perfection of life and find harmony with the world. If a person performs internal work, practices certain techniques, then regardless of past experience, genetics, environment, he will be able to completely change himself in a short period of time.