Mindfulness involves intentionally paying attention to the present moment with an attitude of openness and without immediately judging your thoughts or feelings. Meditation is one practical way to develop this skill.
A Simple 5-Step Practice
1. Find a Comfortable Position
Sit comfortably with your back supported if needed. You do not have to sit cross-legged or use a particular posture.
2. Bring Attention to Your Breathing
Notice the natural rhythm of your breathing. There is no need to force deep breaths.
3. Notice When Your Mind Wanders
Your attention will naturally move toward thoughts, sounds, memories, or sensations. This is normal.
4. Gently Return Your Attention
When you notice that your mind has wandered, simply bring your attention back to your breathing without criticizing yourself.
5. Finish Slowly
After several minutes, notice how your body feels before returning to your normal activities.
Even a few minutes of regular practice can help develop mindfulness. Meditation should complement, rather than replace, appropriate treatment for significant mental health concerns.