How to Practice Mindfulness

Written by Jacklyn Fairchild, MS, LPCC

Mindfulness is a concept used to increase awareness in the present moment and to accept feelings without judgment. This skill helps individuals reduce time spent focused on the past or time spent worrying about the future, both of which often contribute to anxiety. Mindfulness activities can be used to reduce stress and anxiety, increase focus, improve mood, enhance self-awareness, and explore our thoughts and emotions more fully. Like many useful skills, practicing mindfulness regularly can help to maximize its overall benefits and positive effects. The following short activity may be helpful in bringing mindfulness into your daily routine to cope with negative thoughts or feelings you may be experiencing. 

Step 1: Sit comfortably with eyes closed. Breathe deeply and slowly. Focus on your breath as it moves in and out. 

Step 2: Focus on how you are feeling and what you may be thinking in the moment. Can you name the feelings you are experiencing? 

Step 3: Observe where the feeling occurs in your body? Are your muscles tense? Is the feeling pleasant, unpleasant, or neutral?

Step 4: Sit with the feeling or thought. Try not to judge or avoid them, but instead accept that they are occurring. 

Step 5: View negative thoughts or feelings as separate from you and temporary. For example, I am not anxious, but rather I am experiencing anxiety. Remember that feelings come and go depending on various circumstances.

Repeat as needed!