Mindfulness: 8 Mindful Exercises, Benefits, & Getting Started

Mindfulness is a way of paying attention to the present moment on purpose and without judgment. It’s a way of training your mind to be more aware and less reactive.

Mindfulness often involves simple techniques like:

• Focusing on your breath
• Observing your thoughts and feelings
• Paying attention to physical sensations in your body

These practices help you step back from automatic reactions and see your experiences more clearly. It’s like developing a “mental muscle” that allows you to return to a state of calm, even when faced with difficult situations.

Mindfulness is originally based on Buddhist philosophy. The Buddhist rationale behind mindfulness is that cultivating positive qualities diminishes the strength of negative attitudes and forms the basis of a more compassionate and loving heart toward oneself and others.

Elements of Mindfulness

There are thought to be five core aspects of mindfulness that anyone can develop:

• Nonreactivity to inner experience:  This involves the ability to observe internal experiences, such as thoughts, emotions, and sensations, without feeling the need to react or engage with them.
• Becoming a Curious Observer: This is about tuning into what’s happening inside you right now. It’s like turning on a gentle spotlight to illuminate your thoughts, emotions, and body sensations, without trying to change them.
• Acting with awareness: How often do you drive home or eat a meal without really noticing? This aspect of mindfulness is about fully engaging in what you’re doing, moment by moment. It’s the difference between sleepwalking through life/ being on autopilor and being truly present.
• Finding Words for Your Inner World: Sometimes, putting a name to what we’re feeling can be powerful. This part of mindfulness involves describing your inner experiences. It’s like being a friendly reporter for your own thoughts and feelings.
• Nonjudging of experience: We often criticize ourselves harshly or label experiences as “good” or “bad.” This element of mindfulness encourages a kinder, more accepting approach to whatever you’re experiencing. It’s not about approving everything, but rather observing without harsh judgments.

Mindfulness exercises

There are many ways in which mindfulness can be practiced. Below are some techniques that can be incorporated into daily life:

Mindfulness meditation

Mindfulness meditation is a formal practice of mindfulness, and ultimately a formal practice of presence. The key principles of mindfulness meditation are non-judgment, patience, having a beginner’s mind, trusting oneself, being non-striving, letting go, and acceptance.

Tips for mindful meditation:

• Pay attention to what is being experienced in the moment, either in the breath or body, without judgment or interpretation.
• Use the breath as an anchor to return attention to when the mind wanders.
• Expand attention to include as many mental, emotional, and physical experiences that arise, as they occur, from a stance of calmness and neutrality.
• Observe bodily parts and bodily sensations (the body scan technique) and all perceptions, thoughts, emotions, and internal experiences through an open and accepting focus.
• Do not resist, judge, grasp, or evaluate experiences, including bodily pain and general sensations and emotions.

Mindful breathing

Mindful breathing can be done formally through practice or informally by pausing throughout the day to use the breath as a focal cue to bring awareness back into the moment.

To start:

1. Find a comfortable position
2. Close your eyes or soften your gaze
3. Notice your natural breath without changing it
4. Pay attention to the sensations of breathing
5. When your mind wanders, gently bring focus back to the breath

Begin with short sessions, like 5 minutes daily. Gradually increase duration as you feel comfortable. You can practice anywhere, anytime. Remember, it’s normal for thoughts to arise – the practice is about noticing and returning to the breath without judgment.

Mindful Movement

Mindful movement includes practices directed at moving the body in an intentional way to cultivate present-moment awareness.

One example is walking meditation where the focus is on walking with the intention of cultivating present-moment awareness and a sense of compassion.

To practice mindful walking, walk at a slow pace to become aware of the nuance of each step. As the mind wanders, use the awareness of each aspect of the foot touching and lifting from the ground to bring attention back to the moment.

Mindfulness in everyday life

Therapeutic presence can also be cultivated through informal mindfulness practices, such as non-judgmental awareness of aspects of daily life.

To start:

1. Choose a daily activity (e.g., eating, walking, or washing dishes)
2. Engage fully with your senses during this task
3. Notice sights, sounds, smells, tastes, and physical sensations
4. Observe thoughts and emotions without getting caught up in them
5. When your mind wanders, gently return focus to the present activity

Start with one activity daily. Gradually expand to more moments throughout your day. The goal is to be present and engaged, rather than operating on autopilot.

Body scan

The Body Scan is a mindfulness technique that involves systematically focusing attention on different parts of the body.

Here’s a brief overview:

1. Lie down or sit comfortably
2. Close your eyes and take a few deep breaths
3. Start at your toes, gradually moving attention up through your body
4. Notice sensations in each area without judgment (e.g., warmth, tension, tingling)
5. If your mind wanders, gently bring focus back to the body part you’re on
6. End by becoming aware of your body as a whole

The primary purpose of the Body Scan technique is to cultivate a deep awareness of physical sensations throughout the body, helping to ground you in the present moment and develop a non-judgmental acceptance of your physical state.

Loving-kindness

Loving-kindness meditation, also known as Metta, is a practice that cultivates goodwill towards oneself and others. It is considered the basic underlying attitude of all mindfulness practices in some Buddhist traditions.

To start:

1. Sit comfortably and take a few deep breaths
2. Begin with self-compassion, silently repeating phrases like “May I be happy, healthy, and peaceful”
3. Gradually extend these wishes to loved ones, acquaintances, and even difficult people
4. Visualize each person as you direct kind thoughts their way
5. End by extending loving-kindness to all beings

This practice is all about cultivating a genuine feeling of goodwill, rather than forcing emotions.

Visualization

Visualization uses mental imagery to promote relaxation and positive emotions.

Here’s a brief guide:

1. Find a quiet, comfortable space
2. Close your eyes and take a few deep breaths
3. Imagine a peaceful scene (e.g., beach, forest) in vivid detail
4. Engage all your senses in the visualization
5. Notice how your body feels as you immerse in the image
6. If your mind wanders, gently return to the visualization

The purpose of visualization is to create a mental refuge, reduce stress, and cultivate positive emotions. It can be particularly helpful for managing anxiety, improving mood, and enhancing overall well-being.

3-minute breathing space

The 3-minute breathing space is a mindfulness technique taught in MBCT (Mindfulness Based Cognitive therapy) designed to increase present-moment awareness.

Here’s how it works:

1. Awareness (1 minute): Notice your thoughts, feelings, and bodily sensations without judgment
2. Gathering (1 minute): Gently shift focus to your breath, observing each inhale and exhale
3. Expanding (1 minute): Broaden awareness to your whole body, accepting any sensations

This practice serves as a “mini-meditation,” helping to pause, reset, and respond more skillfully to life’s challenges. It can be especially useful during times of immediate stress.

Mindfulness in therapy

Mindfulness can be incorporated into therapeutic methods to help a variety of conditions.

A mindfulness-based intervention (MBI) is a structured program or therapy that uses mindfulness practices to address specific mental health, physical health, or wellness goals.

Mindfulness-Based Cognitive Therapy

Mindfulness-Based Cognitive Therapy (MBCT) integrates mindfulness techniques into cognitive behavioural therapy (CBT) to prevent relapse in individuals with chronic depression.

MBCT utilizes mindfulness exercises like sitting meditation, informal meditation, and body scans, originally developed for managing chronic pain in MBSR, and applies them to address the experience of chronic psychological distress.

The goal is to help individuals develop a mindful awareness of their thoughts and feelings without judgment, enabling them to disengage from ruminative patterns associated with depression.

Mindfulness-Based Stress Reduction

Mindfulness-Based Stress Reduction (MBSR) was initially developed to help individuals cope with chronic pain by developing intensive meditation habits. 

It involves approximately 90 hours of assigned time, including eight sessions (mostly 2.5 hours long with one full-day silent retreat) and daily 45-minute homework assignments.

Key practices taught in MBSR, which often serve as foundational techniques in other mindfulness-based interventions, include mindful eating, body scan meditations, and yoga.

Benefits of Mindfulness

Below are some of the areas in which mindfulness can be helpful:

Mental health

Mindfulness-based interventions (MBIs) can be helpful for a range of mental health concerns, including anxiety (e.g., social anxiety, generalized anxiety), depression, and stress.

Studies have shown that MBIs can be as effective as cognitive behavioural therapy (CBT), a widely used psychotherapy.

Research on MBIs for attention-deficit hyperactivity disorder (ADHD) has shown promising results, but further research is needed.

Stress

There is overall support for a moderate effect of MBIs on reducing stress6. A meta-analysis of randomized controlled trials found that online MBIs had a significant and moderate effect size for stress.

One study found that after an 8-week mindfulness intervention, students had significantly lower distress scores during an examination period compared to controls who received the usual support.

MBIs have also been shown to be beneficial to employees in reducing stress, burnout, mental distress and somatic complaints, while improving mindfulness, well-being, compassion and job satisfaction.

Chronic pain

Mindfulness may also be beneficial for those with chronic pain6. A review of 30 randomized controlled trials found that mindfulness meditation interventions led to improvements in chronic pain management.

There is also some evidence to suggest that MBIs can reduce blood pressure and improve cancer-related fatigue. However, more research is needed to determine the effectiveness of MBIs for other physical health conditions.

Relationships

Although mindfulness has traditionally been an intrapersonal practice focused on individual internal experiences, interpersonal mindfulness recognizes the value of practicing mindfulness with others.

Mindfulness may enhance present-moment awareness during interactions, improve active listening skills, reduce reactive behaviors, and can foster non-judgmental attitudes towards others.

Research suggests that mindfulness is positively associated with interpersonal relations in the workplace.

Getting started with mindfulness

If you are considering a mindfulness-based intervention, it can be helpful to think about the following:

• Time Commitment: Mindfulness programs often require substantial time investment, with MBSR typically involving about 90 hours over 8 weeks.
• Accessibility: Cost and time constraints can make mindfulness programs challenging to access and maintain for some individuals.
• Instructor Qualifications: It’s crucial to find qualified, experienced mindfulness instructors, especially for formal programs like MBCT.
• Potential Adverse Effects: While generally safe, some individuals may experience adverse reactions like anxiety or depersonalization, particularly with intensive meditation.
• Measurement Challenges: Accurately measuring mindfulness progress can be difficult due to its subjective nature and complex definition.

If you are looking to incorporate mindfulness on your own, try following these steps:

• Decide what type of mindfulness practice you think you can reasonably do, whether that be a formal meditation or incorporating mindfulness into your everyday routine.
• Start small: Begin with short, 5-minute sessions and gradually increase duration as you feel comfortable.
• Choose a consistent time: Practice at the same time each day to establish a routine.
• Find a quiet space: Designate a calm area in your home for practice. If you choose to incorporate mindfulness in other spaces such as at work, try using headphones and playing some calming music to help.
• Use guided meditations: Start with apps or online resources that offer guided sessions for beginners.
• Explore different techniques: Try various methods to find what resonates with you.
• Be consistent: Regular practice, even if brief, is more beneficial than occasional long sessions.

Resources

Headspace app – meditation and sleep made simple

The Mindfulness App – meditation and sleep to improve health

Calm – app for meditation and sleep

Mind – mindfulness PDF for further information

References

Abbasi, F., Shariati, K., & Tajikzadeh, F. (2018). Comparison of the cognitive behavioral therapy (CBT) and mindfulness-based stress reduction (MBSR): reducing anxiety symptoms. Women’s Health Bulletin, 5(4), 1-5.

Ferguson, A., Dinh-Williams, L.-A., & Segal, Z. (2021). Mindfulness-based cognitive therapy. In A. Wenzel (Ed.), Handbook of cognitive behavioral therapy: Overview and approaches (pp. 595–615). American Psychological Association. https://doi.org/10.1037/0000218-020

Galante, J., Dufour, G., Vainre, M., Wagner, A. P., Stochl, J., Benton, A., … & Jones, P. B. (2018). A mindfulness-based intervention to increase resilience to stress in university students (the Mindful Student Study): a pragmatic randomised controlled trial. The Lancet Public Health, 3(2), e72-e81. https://doi.org/10.1016/S2468-2667(17)30231-1

Geller, S. M., & Greenberg, L. S. (2023). Mindfulness and self-compassion: Ways to enhance therapeutic presence. In S. M. Geller & L. S. Greenberg, Therapeutic presence: A mindful approach to effective therapeutic relationships (2nd ed., pp. 213–235). American Psychological Association. https://doi.org/10.1037/0000315-012

Hilton, L., Hempel, S., Ewing, B. A., Apaydin, E., Xenakis, L., Newberry, S., … & Maglione, M. A. (2017). Mindfulness meditation for chronic pain: systematic review and meta-analysis. Annals of behavioral medicine, 51(2), 199-213. https://doi.org/10.1007/s12160-016-9844-2

Juozelskyte, G., & Catling, J. (2024). Assessing the mindfulness predictors of mental health: does mindfulness practise or dispositional mindfulness better protect young peoples’ mental health?. Health Psychology and Behavioral Medicine, 12(1), 2305723. https://doi.org/10.1080/21642850.2024.2305723

Kabat-Zinn, J. (1982). An outpatient program in behavioral medicine for chronic pain patients based on the practice of mindfulness meditation: Theoretical considerations and preliminary results. General hospital psychiatry, 4(1), 33-47. https://doi.org/10.1016/0163-8343(82)90026-3

Mesmer-Magnus, J., Manapragada, A., Viswesvaran, C., & Allen, J. W. (2017). Trait mindfulness at work: A meta-analysis of the personal and professional correlates of trait mindfulness. Human Performance, 30(2-3), 79-98. https://doi.org/10.1080/08959285.2017.1307842

Ngamkham, S., Holden, J. E., & Smith, E. L. (2019). A systematic review: mindfulness intervention for cancer-related pain. Asia-Pacific journal of oncology nursing, 6(2), 161-169. https://doi.org/10.4103/apjon.apjon_67_18

Vonderlin, R., Biermann, M., Bohus, M., & Lyssenko, L. (2020). Mindfulness-based programs in the workplace: a meta-analysis of randomized controlled trials. Mindfulness, 11, 1579-1598. https://doi.org/10.1007/s12671-020-01328-3

Zhang, J., Díaz-Román, A., & Cortese, S. (2018). Meditation-based therapies for attention-deficit/hyperactivity disorder in children, adolescents and adults: a systematic review and meta-analysis. BMJ Ment Health, 21(3), 87-94.

Zhang, D., Lee, E. K., Mak, E. C., Ho, C. Y., & Wong, S. Y. (2021). Mindfulness-based interventions: an overall review. British medical bulletin, 138(1), 41-57. https://doi.org/10.1093/bmb/ldab005