Mindfulness Meditation
Mindfulness means paying attention to the present moment, on purpose, without judging it. This practice begins with the breath and gradually widens to include sensations, sounds and thoughts as they come and go.
- Time
- 10–20 minutes
- Level
- Beginner
- Position
- Seated
- Best for
- Stress, emotional balance, everyday presence
Step by step
How to practise
- 1
Sit comfortably and set a timer.
- 2
Spend a few minutes anchoring attention on the breath.
- 3
Widen your awareness to body sensations — warmth, contact, tension.
- 4
Include sounds, letting them arrive and fade without labelling them good or bad.
- 5
Notice thoughts as events in the mind, like clouds passing.
- 6
If you get lost, return to the breath, then widen again.
- 7
End with three deliberate breaths.
Best for
Stress, emotional balance, everyday presence
Why practise it
Mindfulness programmes are widely studied for stress reduction and wellbeing.
Make it work for you
Tips & common mistakes
Tips
- Use the breath as home base
- Curiosity works better than effort
Watch out for
Trying to feel calm. Mindfulness includes noticing restlessness too.
Good to know
Questions
Is mindfulness the same as meditation?
Mindfulness is a quality of attention; meditation is a way to train it.
Rooted in Buddhist sati and yoga's teachings on witness awareness (sakshi bhava).
What helps
Props that make this easier
- Meditation cushion (zafu) Lifts the hips so you can sit tall without strain. View on Amazon
- 108-bead mala One bead per mantra or breath; one round is 108. View on Amazon
- Lavender eye pillow Gentle weight and darkness to help the eyes and mind settle. View on Amazon
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