text: Chapter 13
  Mindfulness Training Exercise
  Sit comfortably with the feet planted firmly on the floor. Lengthen your body through
  your back, neck, and the top of your head. For the next two minutes, turn all of your
  awareness to your breathing. Without changing the rate or quality of your breathing,
  simply note the sensation of inhalation, the sensation of exhalation, and the pauses
  between these two.
  Now reflect:
  How easy was it to focus your attention on your breathing for two straight minutes?
  What distracting thoughts arose?
  What judgments or evaluations pulled your awareness away from your breathing?
  Take two additional minutes to repeat the exercise above. This time, when your
  thoughts wander away from the breath, gently return your attention to your breathing.
  Judgments may arise—“I can’t concentrate,” or “This is boring.” When this happens,
  simply notice that this is a thought and bring your attention back to your breathing.
  When your mind wanders, be gentle with yourself. Notice if you scold yourself for
  deviating from the breath, accept the passing distraction, and focus your attention back
  on the breath.
  Now reflect again:
  How did it feel taking an additional two minutes to focus on the breath?
  How easy or difficult was it to maintain your attention on the breath?
  What distracting thoughts and judgments arose?
  How easy or difficult was it to gently bring your awareness back to your breathing?
  How do you feel at the end of this exercise?
  If you found it challenging to maintain present-moment awareness of the breath during
  the last exercise, take heart; the body is a constant ally in remaining grounded in the
  here and now. Your body feeds you constant updates about your experience of the
  present moment. Observe your breathing. Note the feeling of your feet on the floor.
  What signals are arising from your body—hunger, thirst, fatigue, discomfort, the need
  to go to the bathroom? What are you seeing, hearing, smelling, tasting, touching? In
  bringing the awareness to these ongoing status indicators, we are able to maintain
  presence in the current moment.
  Now reflect again:
  How is this way of paying attention different from how you normally pay attention?
  How might this way of paying attention have an effect on your health?
  PROACTIVE HEALTH
  13-11. Proactive health refers to taking charge of physical, emotional, and spiritual wellbeing to control and
  minimize potential health hazards. As opposed to reactive health that focuses on a response to a hazard,
  proactive health requires a disciplined approach to managing all aspects of health—from exercise, to diet and
  nutrition, spirituality, and behaviors—in a preventative mode. The H2F System is designed to account for
  the multitude of factors that influence health from a preemptive standpoint.
  PHYSICAL EXERCISE
  13-12. Regular participation in exercise helps to decrease disease risk and in most cases is beneficial
  behavior that helps when treating diseases and symptoms. Beside daily physical training, Soldiers who tend
  to have less physically demanding MOS- or work-related duties should incorporate physical activity