Simple techniques to help you slow down, stay present and find moments of calm
Life can often feel busy, overwhelming or emotionally demanding. When our minds are filled with worries about the future or thoughts about the past, it can be difficult to feel grounded in the present.
Mindfulness is one way of gently bringing your attention back to the here and now. It isn't about stopping your thoughts or clearing your mind completely. Instead, it's about noticing your thoughts, feelings and surroundings with curiosity and without judgement.
Many people find mindfulness helps them feel calmer, manage stress more effectively and develop greater emotional balance.
What is mindfulness?
Mindfulness is the practice of paying attention to the present moment.
Rather than becoming caught up in worries or distractions, mindfulness encourages us to notice what is happening right now—our breathing, our body, our thoughts and the world around us.
Like any skill, mindfulness becomes easier with regular practice. Even a few minutes each day can make a difference.
The benefits of mindfulness
Research suggests that regular mindfulness practice may help to:
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Reduce stress and anxiety
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Improve emotional wellbeing
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Increase self-awareness
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Improve concentration and focus
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Support better sleep
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Help manage overwhelming emotions
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Encourage a greater sense of calm
Mindfulness won't remove life's challenges, but it can help you respond to them in a more balanced and compassionate way.
Getting started
You don't need any special equipment or previous experience.
Find somewhere comfortable where you can sit quietly for a few minutes without interruption.
Remember—there is no "perfect" way to practise mindfulness.
Steps
One of the simplest mindfulness exercises is to focus on your breathing.
Try this:
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Sit comfortably.
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Gently close your eyes or soften your gaze.
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Notice your breathing without trying to change it.
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Feel the air entering and leaving your body.
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If your mind wanders, gently bring your attention back to your breath.
Start with just two or three minutes and gradually increase the time if you wish.
1. Mindful Breathing
2. The Five Senses Exercise
This grounding exercise can be particularly helpful during moments of stress or anxiety.
Notice:
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Five things you can see
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Four things you can touch
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Three things you can hear
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Two things you can smell
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One thing you can taste
This simple practice helps bring your attention away from anxious thoughts and back to the present moment.
3. Body Scan
A body scan is a gentle way to tune in to your body and notice how you’re feeling.
Start at your feet and slowly bring your attention to each part of your body in turn.
Simply notice any sensations that are there, without trying to change them.
Gradually move your focus up through your legs, stomach, chest, shoulders, arms and face.
Many people find that a body scan before bed or after a stressful day helps them unwind and feel more settled.
Mindfulness doesn't have to involve sitting still.
While walking:
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Notice your footsteps.
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Feel your feet touching the ground.
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Observe the sounds around you.
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Notice colours, shapes and movement.
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Bring your attention back whenever your mind wanders.
Even a ten-minute walk can become an opportunity to reset.
4. Mindful Walking
We often eat while distracted.
Next time you have a meal or snack, try slowing down.
Notice:
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The colours of your food
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The smell
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The texture
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The flavour
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How your body feels as you eat
Eating mindfully can help you become more connected to your body's needs.
5. Mindful Eating
6. Practising Self-Compassion
Mindfulness also involves how we speak to ourselves.
When you notice self-critical thoughts, ask yourself:
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Would I say this to someone I care about?
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What would a kinder response sound like?
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What do I need right now?
Treating yourself with compassion can be just as important as any mindfulness exercise.
Many people find guided exercises easier when they're starting out.
Popular options include:
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Smiling Mind – Free mindfulness programmes for adults and young people.
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Insight Timer – Thousands of free guided meditations and relaxation exercises.
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Medito – Completely free meditation and mindfulness app.
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Calm – Guided meditation, breathing exercises and sleep stories (subscription with some free content).
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Headspace – Structured mindfulness courses and short daily sessions (subscription with trial content).
Explore different styles and find what feels right for you.
Many people find guided exercises easier when they're starting out.
Popular options include:
-
Smiling Mind – Free mindfulness programmes for adults and young people.
-
Insight Timer – Thousands of free guided meditations and relaxation exercises.
-
Medito – Completely free meditation and mindfulness app.
-
Calm – Guided meditation, breathing exercises and sleep stories (subscription with some free content).
-
Headspace – Structured mindfulness courses and short daily sessions (subscription with trial content).
Explore different styles and find what feels right for you.
Mindfulness doesn't need to be another task on your to-do list.
You can practise while:
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Making a cup of tea
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Waiting in a queue
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Washing the dishes
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Gardening
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Listening to birdsong
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Taking a shower
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Walking the dog
The aim is simply to notice the present moment, however ordinary it may seem.
It's completely normal to find mindfulness challenging.
Some people notice that sitting quietly brings difficult thoughts or emotions to the surface. If this happens:
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Start with very short sessions.
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Try movement-based mindfulness instead.
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Be patient with yourself.
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Remember there is no "right" way to practise.
If mindfulness feels overwhelming or distressing, talking to a counsellor may be a more helpful place to begin.
Mindfulness can be a useful tool, but it isn't a substitute for professional support when you're struggling.
Counselling provides a safe, confidential space to explore your thoughts and feelings, understand what may be contributing to your difficulties and develop strategies that work for you.
Your therapist may introduce mindfulness techniques where appropriate, always adapting them to your individual needs and preferences.
Everyone's journey towards emotional wellbeing is different.
Mindfulness is one of many tools that can support your mental health. Small, consistent moments of awareness often have a greater impact than trying to achieve perfection.
If you're finding it difficult to cope with stress, anxiety or overwhelming emotions, you don't have to manage it alone.