Mindfulness training is a way of learning to pay attention to your thoughts, feelings, and surroundings in the present moment, without immediately judging or reacting to them. It could be widely used for stress reduction, emotional balance, and improving focus.
What mindfulness training involves
At its core, it’s about practicing awareness. Instead of getting caught up in worries about the future or replaying the past, you train your mind to stay with what’s happening right now.
Common elements include:
Focused attention (often on the breath)
Body awareness (noticing physical sensations)
Open monitoring (observing thoughts as they come and go)
Non-judgment (not labeling experiences as “good” or “bad”)
Popular mindfulness practices:
- Breathing meditation
Sit quietly and focus on your breath, how it feels going in and out. When your mind wanders (it will), gently bring it back.
- Body scan
Slowly move your attention through different parts of your body, noticing tension, warmth, or other sensations.
- Mindful walking
Pay attention to each step, your balance, and the feeling of your feet touching the ground.
- Everyday mindfulness
You can practice while eating, showering, or even washing dishes, just fully engage with the activity instead of doing it on autopilot.
Benefits backed by research
People who practice mindfulness regularly often report:
Lower stress and anxiety
Better concentration and memory
Improved emotional regulation
Better sleep
Reduced symptoms of depression
How to start (simple plan)
You don’t need anything fancy:
Start with 5 to 10 minutes a day
Use a timer
Sit comfortably, close your eyes (optional if safe), and focus on your breath
Expect distractions, it’s part of the training, not a failure
A realistic expectation
Mindfulness isn’t about “clearing your mind” or feeling calm all the time. It’s about becoming more aware of what’s happening inside you and responding more deliberately instead of reacting automatically.
Shervan K Shahhian
LIBERTY PSYCHOLOGICAL ASSOCIATION 