understanding mindfulness

mindfulness is the practise of being fully present and engaged in the current moment, aware of your thoughts, feelings and surroundings without judgement

Mindfulness is about giving the present moment your full attention. It can be done through various exercises and techniques, helping to reduce stress, enhance emotional regulation and improve overall wellbeing. Rather than dwelling on the past or worrying about the future, mindfulness encourages you to observe your thoughts and feelings as they arise without getting caught up in them.

Mindfulness can help you develop a greater sense of clarity and calm, enabling you to respond to life’s challenges more effectively. It can be practiced in everyday activities, such as eating, walking or even washing dishes, as well as through formal meditation practises.

myths about mindfulness

mindfulness is about clearing your mind of all thoughts

Mindfulness is not about stopping thoughts, but rather about observing them without getting caught up in them or reacting to them.

it is only for people who meditate

Mindfulness can be practised by anyone, regardless of whether they meditate. It can be integrated into daily activities and doesn’t require special training or equipment.

it takes too much time and effort

Even a few minutes of mindfulness practice each day can make a difference. It’s more about consistency than duration.

What are the benefits of mindfulness?

Practicing mindfulness has been shown to offer numerous benefits for mental and physical health:

Reduced stress

Mindfulness helps reduce stress by allowing you to step back from your thoughts and feelings and view them more objectively.

Improved mental health

Mindfulness, whether as practice or part of a talking therapy, has proven mental health benefits. Mindfulness-Based Cognitive Therapy (MBCT) has been shown to be effective in treatment of depression, where it supports recovery in people with current depression and helps maintain wellbeing in those in remission. It has also been shown to be an effective treatment for anxiety, physical health symptoms such as chronic pain and insomnia.

Enhanced emotional regulation

Mindfulness helps you become more aware of your emotional responses, allowing you to manage them more effectively.

Better relationships

By being more present and attentive in your interactions with others, mindfulness can improve communication and strengthen relationships.

Types of mindfulness practise

It can be practised in a variety of ways:

Mindful breathing: Focus on your breath as it flows in and out of your body. If your mind wanders, gently bring it back to your breath. This is particularly helpful when you’re panicking or are in distress.
Yoga: Joining a yoga class or practicing at home can be a powerful way to increase body awareness and relaxing breath work.
Body scan meditation: Slowly bring your attention to different parts of your body, noticing any sensations without trying to change them.
Mindful eating: Pay full attention to the experience of eating, noticing the taste, texture and smell of your food, as well as how your body feels as you eat.
Mindful walking: Walk slowly and deliberately, paying attention to the sensation of your feet touching the ground and the movement of your body.

how to practise mindfulness

Incorporating mindfulness into your daily routine can improve your mental and physical wellbeing:

Start small – begin with just a few minutes of mindfulness each day and gradually increase the time as you become more comfortable with it.

Use guided meditations – if you’re new to mindfulness, guided meditations can help you get started. Many apps and websites offer free resources, some are linked at the bottom of the page.

Be patient – mindfulness is a skill that takes time to develop. Don’t be discouraged if it feels challenging at first – keep practicing.

Integrate mindfulness into daily activities – try to bring a mindful approach to everyday tasks, such as eating, working out or even brushing your teeth.

when to practice mindfulness

Mindfulness can be integrated into daily life in two key ways:

Regular practise

Practising mindfulness consistently, such as through daily meditation or mindful activities, helps build long-term mental and emotional resilience. This regular routine supports ongoing benefits like reduced stress, improved focus and enhanced emotional regulation.

Use in moments of distress

Mindfulness can also be used as a quick, in-the-moment strategy during times of emotional distress. It helps calm racing thoughts, reduce anxiety and bring the body and mind back to a state of peace.

how to support others

Supporting someone in developing mindfulness can be beneficial:

Practise together

Invite a friend or family member to join you in some mindfulness practice. Sharing the experience can be motivating and enjoyable.

Encourage consistency

Gently encourage them to make mindfulness a regular part of their routine, even if it’s just for a few minutes each day.

Share resources

Provide them with access to mindfulness apps, books or guided meditations that you find helpful.

Be a mindful listener

When someone is talking to you, practice being fully present and attentive. This not only helps you build mindfulness but also strengthens your relationships.

support

Our Advice and Support Service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm and 1.30pm), where advisers can signpost you to local support that most fits your needs, including our Change Mental Health services. We offer initial advice on money worries and help to deal with emergencies.

Contact 0808 8010 515, email us at advice@changemh.org or fill out the enquiry form on the Advice and Support Service page.

Other sources

Mindfulness Scotland: A charitable organisation that provides mindfulness training and resources across Scotland. They offer courses, workshops and retreats for individuals and organisations. See Mindfulness Scotland.

NHS Inform – Mindfulness: NHS Scotland provides information on mindfulness, including its benefits and how to practice it. They offer online resources and links to local mindfulness courses. See NHS Inform – Mindfulness.

Mindfulness Apps

There are many mobile apps available that can support your mental and emotional wellbeing. While it’s important to evaluate each app for credibility and evidence-based content, the following have been recommended by the NHS as helpful resources:

Headspace: A science-backed app in mindfulness and meditation, providing unique tools and resources to help reduce stress, build resilience and aid better sleep.
Calm: is a mental health app designed to help you manage stress, sleep better and live a happier, healthier life.
Sorted: mental health (formerly Feeling Good App): offers Positive Mental Training audio programmes based on scientific research which can help you feel better, lift your mood, build resilience and develop positive feelings.