What is mindfulness?
Mindfulness involves paying attention to what is happening in the present moment, including our thoughts, feelings, bodily sensations and surroundings. It encourages us to notice these experiences without judgement.
What does it mean to be mindful?
Being mindful means being aware of your thoughts, feelings, bodily sensations and surroundings as they happen. It’s about noticing what’s going on in the present moment without judgement or trying to change it.
How does mindfulness work?
Mindfulness involves using different techniques to bring your attention to the present moment, including your thoughts, feelings, bodily sensations and surroundings. Mindfulness can be practised through meditation, as well as through everyday activities.
Mindfulness practices have a long history and are strongly associated with Buddhist traditions, while modern secular approaches have been increasingly studied by researchers in recent decades.
Research suggests that mindfulness practice may be associated with changes in the structure and function of some areas of the brain. Studies using brain imaging have reported changes in areas involved in attention, emotional regulation and responses to stress, although research in this area is continuing.
Research has also explored the relationship between mindfulness and attention. A study discussed by Harvard Medical School found that participants who completed mindfulness training performed better on an attention task and showed changes in brain activity associated with attention.
While there is a growing body of research into mindfulness and its potential benefits, findings vary, and more research is needed to understand how and why mindfulness may help. What works for one person may not work for another.
What does mindfulness do?
Mindfulness may support mental wellbeing in a number of ways. Research suggests that it can help with stress, anxiety and symptoms of depression, although mindfulness may not be helpful for everyone.
Emotional benefits
The NHS notes that studies suggest mindfulness can help with stress, anxiety and depression. Becoming more aware of our thoughts and feelings may also help us recognise signs of stress or anxiety earlier and respond to them more effectively.
The National Institute for Health and Care Excellence (NICE) recommends mindfulness-based therapies as one treatment option for less severe depression. NICE also recommends that employers make mindfulness available to employees to support mental wellbeing at work.
Further benefits
The Mental Health Foundation also notes that mindfulness may help improve sleep quality and reduce burnout by helping people manage pressure more effectively.
Mindfulness isn't right for everyone. Some people may find it unhelpful or find that difficult thoughts or feelings surface. If mindfulness makes you feel worse, you can stop and consider speaking to a healthcare professional or appropriately trained practitioner for support.
How to practise mindfulness
Mindfulness is a skill that can be developed with practice. You do not have to be religious or hold any spiritual beliefs to practise mindfulness.
If you're new to mindfulness, these tips may help you get started:
- Set aside time to practise. You could start by setting aside five minutes each day. If you struggle to find time, you could try to incorporate mindfulness into your daily activities, such as when you’re taking a shower.
- Get comfortable. It’s best to practise mindfulness in a space that you feel comfortable in. Try to remove yourself from any distractions.
Mindfulness techniques
There are many ways to practise mindfulness, so you can find what works best for you. Below are examples of mindfulness techniques.
Mindful eating
Mindful eating is about paying attention to the taste, sight, smell and texture of what you’re eating and drinking. Try tuning into this every time you have something to eat or drink.
Mindful movement
When walking, running, or however you like to move your body, try paying attention to how your body feels. When you’re out in nature, think about how the air feels against your skin, the ground beneath your feet, and the sights that you can see.
Mindful drawing
When drawing mindfully, rather than focusing on drawing something in particular, focus on the colours and how the pen or pencil feels against the paper.
Find out more about mindful drawing.
Body scan
A body scan involves slowly moving your attention through different areas of your body and noticing any sensations without trying to change them.
Mindful meditation
Mindful meditation involves sitting quietly and paying attention to your breathing, thoughts, bodily sensations and what's going on around you. If your mind starts to wander, gently bring your attention back to the present moment. Many people find that practising yoga or tai-chi helps with their awareness of their breathing.
These are just a few ways that you can practise mindfulness. It’s normal to feel a little overwhelmed about committing to a routine, particularly if you are just starting out. If you're struggling to set time aside, try to incorporate mindfulness into day-to-day activities instead. This could be as simple as mindfully folding laundry or doing the washing up.
Working with a mindfulness practitioner
If you’re new to mindfulness, you may find it helpful to learn with a mindfulness practitioner. They can introduce you to different mindfulness techniques, guide you through exercises and help you explore ways to incorporate mindfulness into your everyday life. Sessions may be available online or in person, individually or as part of a group or course.
Mindfulness practitioners can have different levels of training and experience, so it’s worth asking about their qualifications, training and any relevant professional membership or registration.
If you’re considering working with someone, you can find a mindfulness practitioner on Therapy Directory and contact them directly to ask about their approach, experience and what you can expect from sessions.
