I've lost track of how many times people have asked me if I've tried meditating. As an anxiety-inclined person, I’m an ideal candidate for the calming powers of mindfulness. But my answer is always, "Yes, I've tried, and no, it didn't do anything for me."

Fortunately, meditation isn’t the only way to achieve mindfulness—which is generally defined as the ability to be fully present and in tune with your feelings, bodily sensations, and environment. I asked a handful of experts to share mindfulness techniques that don't involve sitting eyes closed, cross-legged on the floor. These are the three I’m most excited to try:

• Focus on your movements. When you’re walking, pay special attention to your feet connecting with the ground. Silently repeat the words “lifting, moving, placing, shifting” in tune with each step.
• Listen to music. I’ve gotten lost in good songs many times, but I never realized doing so could count as mindfulness. When you listen, aim to focus only on your playlist: notice the melody, observe how your body feels and moves, or focus on the song’s lyrics.
• Use the 5-4-3-2-1 method. When you’re feeling panicked, name five things that you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste—or that you’re grateful for. I’ve already found that it’s an excellent grounding exercise.

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