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Introduction to mindfulness

What is Mindfulness?

You know when you’re feeling extra worried or your head feels full of thoughts? Mindfulness is a technique that can help with this. It can help you to calm your emotions and feel more in control of everything.

How can I get started with mindfulness?

Getting started is easy (not to mention free). You just need a few quick and easy exercises. All it takes is a few minutes to stop and really notice how you feel. Practice each day (or as often as you can) and you’ll feel calmer, more able to concentrate and more in control of your thoughts and feelings. It’s definitely worth the effort.

Quick guide to a mindful moment

Stop for a moment, right now, and notice what is around you. These four steps will help you to focus. Ask yourself:

1. What's around me?

What can you see, smell, hear and feel? How much can you focus and really notice these things?

2. How does my body feel

Take a moment to notice what your body is sensing. Are you feeling stressed or calm, hot or cold?

3. How does my mind feel?

Now focus on your mind. Is it foggy, busy, dull, frantic or calm?

4. How do I feel?

Finally, what emotions are you feeling? Are you worried, upset, relaxed or anxious?

You just had a mindful moment!

Doing this as often as you can during the day, even just for 10-20 seconds, can help you get to know your mind, your feelings and yourself a bit better. Let’s dig a bit deeper…

How does mindfulness work?

Being mindful means choosing to pay attention to what is happening right now, in this moment.

You can pay attention to physical things (like what’s going on around you), sensations (anything felt by your body), your mind (the thoughts you’re having) and emotions (what sensations go along with different feelings).

All you have to do is notice. No need to change anything. Why? Because simply noticing and accepting what’s happening right now is a very healthy starting point.

Illustration of young person with different thought bubbles surrounding his head

Research has shown that people can feel calmer and happier when they’re focusing on what’s happening now – even if what they’re noticing is familiar, complicated or difficult.

When you’re upset, worried or your mind’s running away with you, paying attention to ‘right now’ can pull your mind back and help you feel more in control. Give it a go, every day if you can. We promise you’ll feel the difference.

Learn more about mindfulness

Check out our top tips on becoming more mindful if you want to learn more.

Take some time out and try out our MindMate relaxation recordings.