Mindfulness means being present and aware of what is happening now, without judgement. According to the Mayo Clinic, it needs no equipment or special training, and you can practise sitting, standing, walking or lying down. And you don’t need to empty your mind: just observe your thoughts and let them pass.
What research says
It has been linked to less stress, anxiety and rumination, relief from chronic pain, better sleep and lower blood pressure. It may also improve focus, energy and mood. About 10 minutes a day can make a difference.
Simple exercises
- Pay attention: eat slowly and notice smell, taste and texture.
- Live the moment: notice your surroundings and body sensations without judging them.
- Breathe: inhale slowly through the nose and exhale through the mouth. Even one minute can reduce stress.
More structured practices
- Body scan: move your attention from head to toe, noticing sensations and emotions.
- Sitting meditation: straight back, eyes closed or open, attention on the breath.
- Walking meditation: walk slowly and notice each step, your balance and what you see and hear.
In yoga class we practise this every day: taking the mind to where the body is.
Source: Mayo Clinic – Mindfulness exercises.
