What is mindfulness?

It's the practice of paying close attention to your thoughts, feelings, and environment as they unfold, without rushing to label or fix anything.

In this article, we’ll explore what mindfulness actually is, how it differs from meditation, and what the science says about its effects on mental health. You’ll also find practical ways to apply it in daily life, especially during challenging times, and learn how it can support emotional healing as part of therapy.

What is mindfulness, really?

At its core, mindfulness is the skill of noticing what’s happening in the moment, with a steady and non-judgemental awareness. It’s about observing your thoughts and emotions as they come and go, while staying grounded in your body and surroundings.

Unlike distraction or avoidance, mindfulness invites you to gently face your experience, whether it’s pleasant, stressful, or somewhere in between. It doesn't mean clearing your mind or striving for calm. Instead, it’s about creating space to respond more thoughtfully, rather than reacting on autopilot.

While its origins lie in centuries-old contemplative practices, mindfulness today is widely used in psychology and mental health care. Research consistently shows that it can reduce stress, enhance emotional regulation, and support overall wellbeing.

Like any skill, mindfulness strengthens with practice. You don’t need to feel calm or focused to begin. You just need to be willing to pause, notice, and return to the present - again and again.

Is there a difference between mindfulness and meditation?

Yes, although they’re closely connected and often overlap.

Meditation is a formal practice, where you intentionally set aside time to sit, breathe, and observe your inner experience. You might focus on your breath, body, or sounds, gently returning your attention when it wanders.

Mindfulness is broader. It’s the quality of attention you bring to anything you do, whether you’re meditating or simply folding laundry. It’s being fully present without judgement, even during routine tasks or conversations.

Meditation helps train your ability to be mindful. But you can be mindful at any time, with or without sitting still.

The benefits of mindfulness

Mindfulness offers more than just a moment of calm. When practised regularly, it can positively impact how we relate to our thoughts, emotions, and the world around us. These benefits are well-documented in both clinical research and lived experience.

1. It supports mental health and emotional wellbeing

Mindfulness has been shown to reduce symptoms of anxiety, depression, and chronic stress. By helping you notice thought patterns without immediately reacting, it creates room for more thoughtful and balanced responses.

Over time, this practice can improve your ability to manage difficult emotions, reduce reactivity, and feel more emotionally stable.

2. It strengthens focus and cognitive function

Many people find that mindfulness helps them concentrate more easily and feel less distracted. Studies have shown improvements in attention span, working memory, and decision-making after consistent mindfulness practice.

This makes mindfulness particularly useful in everyday life, whether you're trying to stay on task at work, be more present in conversations, or manage competing priorities.

3. It encourages self-compassion

Practising mindfulness helps you become more aware of your inner dialogue. With time, this awareness can soften harsh self-criticism and create space for a kinder, more understanding relationship with yourself.

This shift often leads to increased patience, improved self-esteem, and a greater emotional availability or capacity to care for others.

4. It changes the brain in positive ways

Neuroimaging studies have shown that mindfulness can lead to changes in brain structure and function. These include increased grey matter in areas linked to learning and emotional regulation, and reduced activity in the amygdala, which is involved in the stress response.

These changes suggest that mindfulness doesn’t just help you feel better in the moment. It can also strengthen the brain’s long-term ability to manage stress and maintain balance.

Bringing mindfulness into everyday life

1. Start with everyday routines

You don’t need a quiet room or a special setup to practise mindfulness. Some of the most meaningful shifts happen when you bring awareness into simple, everyday moments.

Choose one or two regular activities where you can intentionally slow down and notice what’s happening. It might be brushing your teeth, preparing a meal, or walking from your car to the front door. Pay attention to the sounds, textures, and physical sensations involved in the task.

2. Try breath awareness

Your breath is a built-in anchor. Throughout the day, pause occasionally to take three slow, steady breaths. Focus on how it feels as the air enters and leaves your body. This can help settle your nervous system, especially during transitions or before stressful events.

You might place a hand on your chest or stomach to feel the breath more clearly. Use these short pauses as resets, not to stop thoughts, but to return to your body, even briefly.

3. Explore body-based practices

If you struggle to sit still, movement can be a helpful way to engage with mindfulness. Walking slowly and paying attention to the feeling of your feet on the ground is one way. You can also scan your body for tension or discomfort and consciously soften those areas.

These practices help strengthen the connection between your mind and body, which is especially useful if you tend to live in your head.

4. Be curious and gentle

Don’t beat yourself up if your attention drifts now and then. That’s perfectly normal. Gently bringing your attention back is part of the practice. 

Mindfulness when life feels tough

1. Use grounding techniques in moments of overwhelm

When stress hits hard, mindfulness can help you find your footing. Begin by noticing the physical contact between your body and your surroundings: your feet on the floor, your back against a chair. Take three deep breaths, and see if you can shift some attention from your thoughts to the sensations in your body.

You might also use your senses to ground yourself: name three things you can see, two you can hear, and one you can feel. These small actions bring you back to the present moment.

2. Practice self-compassion during emotional pain

Mindfulness involves meeting painful emotions with awareness and kindness. One helpful approach is the R.A.I.N. technique:

• R: Recognise the emotion you're feeling

• A: Allow it to exist without pushing it away

• I: Investigate gently, noticing where you feel it in your body or what it's connected to

• N: Nurture yourself, using a supportive inner voice

This practice doesn’t aim to get rid of discomfort, but to help you relate to it differently, with more care and less fear.

3. Adapt your practice to your energy level

Some days, even short mindfulness practices might feel like too much. That’s valid.

On those days, try softening your approach: light a candle and breathe with it for 30 seconds, listen to calming sounds, or simply notice one small moment of stillness.

Remember that mindfulness isn’t about pushing through. It’s about meeting yourself where you are, and choosing gentle awareness, even in the smallest of ways.

Closing thoughts

Mindfulness isn’t about becoming perfectly calm or having a clear mind all the time. It’s about learning to be present with what’s happening, and to treat yourself with patience, even in the midst of stress or uncertainty.

Over time, mindfulness builds a sense of steadiness. It helps you move through life with more clarity and compassion, and to respond more intentionally when things feel overwhelming.

If you're finding it difficult to stay grounded, or if mindfulness alone isn’t easing your distress, it can be helpful to talk with a therapist. They can support you in finding what works best for your unique situation, and offer guidance that complements your mindfulness practice.