Raphael Stevens

We’ve got some good news. While you may feel that mindfulness is a a lot to get a handle of, the truth is you already practise mindfulness in other ways all the time. For example, you’re mindful when you need to change lanes, or when you use an oven mitt so you don’t burn yourself.

So why not try intentionally putting some mindfulness techniques into practice? We’ve got everything you need to know right here in one place so you can click away from this article a whole lot more zen.

What Is Mindfulness?

Based on Zen, Vipassanā, and Tibetan meditation techniques, the concept is over 2 500 years old and has been practised over countless generations. It’s the practice of being aware and conscious in the present moment, calmly acknowledging and accepting your feelings and is used as a technique in therapy. This awareness has opened the door for thousands of pieces of literature on the topic because it works so well.

3 Books To Read About Mindfulness

The Power Of Now by Eckhart Tolle

Wherever You Go by Jon Kabat-Zinn

The Miracle Of Mindfulness by Thich Nhat Hanh

READ MORE: These 3 Mental Exercises Can Help You Find Your Purpose In Life At Any Age

What Are The Benefits Of Mindfulness?

Studies reveal a direct link between mindfulness practices such as meditation, breathwork and yoga, and an array of health benefits.

Mindfulness Can Lower Your Blood Pressure

A 2022 study in the Journal of Tehran University Heart Centre found that mindfulness meditation “showed a significant reduction in the mean blood pressure, stress, depression and anxiety scores, as well as a significant improvement in different aspects of quality of life in patients.” Fabulous news!

It Can Reduce Inflammation

A 2019 study found that mindfulness meditation helped the brain manage stress – a known inflammation trigger – and therefore could reduce levels of inflammation.

Mindfulness Can Promote Better Sleep

A 2018 study found a promising correlation between mindfulness practises and better sleep with less disturbance. Other experts believe it might even help fight insomnia, too.

It Can Help You Recover Quicker From Stress

While it’s kinda the whole point for mindfulness to nix stress, it could also help you bounce back from current stressors. That’s likely because mindfulness equips you to better respond to stress, helping you recover from it faster.

It Can Positively Influence Willpower and Interpersonal Relationships

Studies have found that when you practise mindfulness, your ability to react to relationship stress is better. Also, your satisfaction in relationships improves.

It’s Good For Your Immune System

Physically, mindfulness practices enhance immune functioning and foster greater bodily awareness.

It Can Shift Your Mindset

When you practise mindfulness, a few great things happen. “Mindfulness is more than just a practice,” says Cami Barausse, Head of Yoga at Virgin Active. “It’s a whole mindset shift.”

It Can Give You Emotional Balance And Mental Clarity

“For many, it has offered a transformative pathway towards mental clarity and emotional balance,” says Barausse.

It Can Help You Handle Pressure

“Mindfulness can empower you to navigate through life’s daily pressures with composure, ensuring that you view challenges as transient phases,” Barausse explains.

It’s Great For Fitness Enthusiasts

Additionally, mindfulness offers a plethora of performance benefits for sportspeople and fitness enthusiasts. For athletes, the holistic benefits derived from mindfulness practices can be especially pronounced. Personal trainers and coaches often encourage daily mindfulness and meditation to boost their overall performance and recovery.

READ MORE: How To Turn Those Forgotten Resolutions Into Attainable Goals

How To Practise Mindfulness

“Incorporating mindfulness into one’s routine can be a game-changer for anyone looking to elevate their wellness journey,” says Barausse. For her, it can be as simple as incorporating the practice into your everyday life.

“Dedicate a few minutes each morning, during a break, or before sleep. Find a quiet space, focus on your breathing, and gently acknowledge your thoughts before bringing your attention back to your breath. This simple practice can anchor you in the present, enhancing your day or preparing you for restful sleep.”

But if you’re not quite ready to be alone with your thoughts, these activities can help you settle into the present moment, too.

1. Practise Mindfulness With Yoga

“The social aspect of mindfulness as a group makes it a validating, often profound experience, which many people find spiritually significant,” says Barausse. So head to your local gym to try out a yoga class.

By focusing on your breathing as you work your way through each pose, you allow yourself to focus only on the present moment – which in itself is an act of mindfulness. Allow other thoughts to melt away and focus only on your breath, each moment, and how it feels.

Want to get started at home? Try this easy 15 minute yoga flow.

2. Try Walking Meditation

If it’s hard to sit in one position while focusing on creating mindfulness, so why not try a meditative walk? During the walk, focus on your breath, the air and objects around you.

And if you want to level up those walks, why not take on our WH Walking Challenge right here.

READ MORE: 18 Mental Health Books For Anxiety, People-Pleasing And More

3. Use Journalling

Nothing forces you to zero in on your emotions quite like flooding the pages of your diary with your thoughts. While you’re writing, you’re forced to focus on the words you’re creating, which creates mindfulness. You can also take note of the texture of the paper, the way the ink flows, and where in your body you’re holding tension.

Want to get started? Here are 15 wellness journals you can buy right now.

4. Do Crafts

Any activity that requires you to use your hands and stay focused on your given task is a gateway to mindfulness. Keep yourself from wondering thoughts by focusing on the task at hand, like perfecting your brushstroke as you paint.

5. Eat Mindfully

Not only is this a healthier way to consume food, it also has mood benefits. While chewing, focus on the feel of your food, the way it smells and how it’s filling you up. You’ll be surprised to see you’ll likely eat less, too.

6. Try An App

Mindfulness and meditation apps help you settle into the OG meditation practice. They’ll also let you customise things like the voice, listening time and more. Try apps like Headspace, Calm or Insight Timer.

3 Mindfulness Apps To Download

Headspace app

Calm app

Insight Timer More