Mindfulness Practices

Why it matters

Mindfulness isn’t about stopping your thoughts. It’s about noticing what’s here—right now—with gentle curiosity. These practices are designed to help you reconnect with your body, your senses, and your experience without judgment.

Mindful Breathing

Focus on your breath like waves rolling in and out. If your mind drifts, gently return to your breath.

This simple anchor can create a sense of steadiness, even during storms.

Mindfulness of Thoughts

Sit quietly and observe your thoughts without reacting. Label them gently:
“planning… worrying… remembering…”

This helps you relate to your thoughts differently—less like facts, more like passing clouds.

Mindfulness of Emotions

Identify and name your emotions with compassion:
“sadness… anxiety… hope…”
Use the breath to help stay grounded in between.

Naming emotions reduces their intensity. It’s like turning on a light in a dark room.

Mindfulness of Senses

Pick one sense at a time. For example:

• Sounds: Notice and describe them
• Sight: Observe textures, shapes, colours
• Touch: Feel surfaces, temperatures, weight
• Taste and scent: Explore slowly

Sensory awareness helps pull you out of your head and into your body.

Mindful Body Scan

Start at your toes and slowly move attention up through your body. Notice sensations without changing anything. Pause, breathe, move on.

This is especially helpful when you feel disconnected or tense.

Everyday Mindfulness

Practice being fully present during daily routines—making tea, brushing your teeth, washing your hands. Describe each sensation to yourself.

These moments of presence add up to a more grounded day.