Luyện tập chánh niệm. Rèn luyện lòng biết ơn. Đặt những mục tiêu có thể đạt được cho bản thân. Suy nghĩ tích cực.

Given the above summary, write a detailed text in English for it.
Mindfulness means being in the moment instead of racing ahead towards the future or being mired in the past, two things that make it hard to focus on loving life and being happy.  Do one action mindfully. This could be something as simple as eating your dinner or sitting down to do your homework. Notice things like the taste of whatever you're eating and what the texture is like. Is it crunchy? Is it hot? Is it salty? Don't place a value judgment on it, like it's too hot, or it tastes gross, because that will have you focus on the negative, rather than being neutral. Take 20 minutes every day and practice breathing mindfully. Draw in breath for a certain number of counts (say, 4 counts) and then release it for two extra counts (say, 6 counts). Watch your belly rise and fall as you breathe deeply. If your mind starts to wander, simply draw it back to the counting. You can even use apps like Insight Timer to help walk you through mindfulness practices if you are new to the concept. Take a 5 minute break. If you have a short period between classes or during your work hours, take a moment to look out of the window instead of immediately going to check your phone or your email. Notice what it looks like outside, what the weather is doing, what color the sky is. Again, don't assign value judgments to the things that you're noticing. being grateful and practicing gratitude means that you celebrate the things that have happened in your life, taking nothing for granted and valuing your experiences. Practicing gratitude can help you feel better about life and about yourself and can help you feel happier.   Maintain a gratitude journal, where you record the things that you're grateful for (like having a roof over your head and food to eat or having your health). Note people that you're grateful for and the kindnesses that you've experienced. Notice the small things. The small things are really what make your life either so much easier or so much harder. Focus on things like the warmth of your jacket on a cold winter...