Mindfulness: A Practical Introduction

What is mindfulness?

Mindfulness is the practice of bringing attention to what is happening right now — thoughts, feelings, body sensations and surroundings — with openness rather than judgment. It can be practiced through formal meditation or informally during everyday activities.

What the research suggests

Research suggests mindfulness-based programs may help reduce stress, anxiety and depressive symptoms for some people. Mindfulness-based cognitive therapy is recommended in some guidelines for people at risk of depression relapse. Evidence varies in quality, and effects are generally modest.

Simple ways to start

• Mindful breathing (3 minutes): notice each breath in and out; when your mind wanders, gently return.
• Body scan: slowly move your attention from your feet to your head, noticing sensations.
• 5-4-3-2-1 grounding: name five things you see, four you can touch, three you hear, two you smell and one you taste.
• Mindful moments: fully attend to one daily activity, such as drinking tea or walking.

Formal and informal practice

Mindfulness can be practiced in two broad ways. Formal practice sets aside time, such as 5 to 30 minutes, to sit, lie down or walk while paying deliberate attention to something like the breath, body sensations, sounds or thoughts. Informal practice brings the same attitude into daily life: eating a meal without screens, noticing the feel of water while washing up, paying full attention in a conversation or taking a few conscious breaths before opening your email. Both strengthen the skill of noticing where your attention is and gently returning it.

A beginner’s practice you can try today

1. Sit comfortably and let your eyes close or rest on a spot in front of you.
2. Notice your breath where you feel it most clearly, such as the nostrils, chest or belly.
3. Follow a few breaths without trying to change them.
4. When your mind wanders, which it will, simply notice that, and gently bring your attention back.
5. Continue for five minutes, then notice how you feel.

The point isn’t to empty your mind. Noticing that your attention has drifted and returning to the breath is the practice, and it’s repeated many times in a session. Starting with short, regular sessions works better than occasional long ones.

Other practices

• Body scan: moving attention slowly through the body, noticing sensations without trying to change them.
• Mindful walking: paying attention to each step and the surroundings.
• Mindful eating: noticing taste, texture and hunger and fullness cues.
• Loving-kindness meditation: silently directing kind wishes to yourself and others.
• Mindful pause: stopping for 60 seconds between tasks to breathe and check in.

What the research says

Mindfulness-based programs, such as mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT), have been studied extensively. MBCT has good evidence for helping prevent relapse in people with recurrent depression, and mindfulness programs show modest benefits for stress, anxiety, depression and pain in many studies. Effects tend to be similar to other active treatments rather than dramatically better, and the quality of research varies; claims that mindfulness “cures” conditions go beyond the evidence. It is best viewed as one helpful skill among many. See therapy for depression and therapy for anxiety.

Mindfulness for everyday stress

Many people use mindfulness to unhook from rumination and worry, notice early signs of stress in the body and pause before reacting. Combined with sleep, movement and connection, it can lower baseline stress. See stress and how to calm your mind. Mindfulness is also built into therapies such as DBT.

Making it a habit

• Link practice to an existing routine, such as after brushing your teeth.
• Start with five minutes and build gradually.
• Use a guided recording or app if silence feels hard.
• Be kind to yourself when you miss days.
• Notice effects over weeks rather than expecting an instant change.

A note of caution

Some people, particularly those with trauma histories, may find certain practices distressing. It’s fine to keep eyes open, shorten practice, or stop. A therapist can help adapt practices.

If mindfulness practice brings up difficult feelings or memories, a therapist can help. Online services such as BetterHelp offer sessions by message, phone or video.

Who should take extra care

Mindfulness is generally safe, but it isn’t right for everyone in every situation. Some people, particularly those with a history of trauma, severe depression, psychosis or panic, can find that sitting quietly with their thoughts and body sensations brings up distressing memories or feelings. If this happens, shorten sessions, keep your eyes open, focus on external anchors such as sounds or the feel of your feet on the floor, or choose movement-based practice. A trauma-informed teacher or your therapist can help adapt the practice. Mindfulness is not a replacement for treatment of mental health conditions.

Choosing a course or teacher

Look for programs that follow established models such as MBSR or MBCT, led by teachers with recognized training, and be wary of anyone promising dramatic cures. Many hospitals, universities and community groups offer courses, and reputable apps offer guided sessions. If you’re in therapy, ask whether mindfulness would suit your goals. Explore related practices in our guides to how to calm your mind and stress, and see CBT for therapies that use mindful attention.