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 But his research has found that 15 minutes of mindful breathing is enough for a temporary reduction in pain. "It's meditation as medication. You're hurting, and you take some ibuprofen, and it works to alleviate pain," he said. "The effects wear off in a couple of hours and you need to take another medicine. Mindfulness is similar." Try this: Follow step-by-step instructions for a short body scan to address pain 3. You'd like a great night of sleep Missing out on sleep is linked to chronic diseases and poor health, but more than 35% of US adults get fewer than the recommended seven to nine hours, according to the CDC. Sleep hygiene: 8 ways to train your brain for better sleep If you're tossing and turning all night, a mindfulness practice may help, found a 2019 meta-analysis of 18 studies. A wide range of sleep-specific mindfulness meditations are available free online. A popular mindfulness-for-sleep technique is the "body scan," an approach that outperformed cognitive behavioral therapy in a 2020 trial of adolescents with insomnia. Sign up for the Sleep, But Better newsletter series. Our seven-part guide has helpful hints to achieve better sleep. In a body scan sleep meditation created by UCLA's Mindful Awareness Research Center, participants follow recorded instructions to notice sensations in each part of the body, starting at the top of the head and moving toward the feet and toes. The best part? It all happens in bed. Try

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