Everyday wellness
Mindfulness: A Practical Introduction
Mindfulness means paying attention to the present moment with openness and curiosity. Learn what research suggests about its benefits and simple ways to begin.
What is mindfulness?
Mindfulness is the practice of bringing attention to what is happening right now — thoughts, feelings, body sensations and surroundings — with openness rather than judgment. It can be practiced through formal meditation or informally during everyday activities.
What the research suggests
Research suggests mindfulness-based programs may help reduce stress, anxiety and depressive symptoms for some people. Mindfulness-based cognitive therapy is recommended in some guidelines for people at risk of depression relapse. Evidence varies in quality, and effects are generally modest.
Simple ways to start
- Mindful breathing (3 minutes): notice each breath in and out; when your mind wanders, gently return.
- Body scan: slowly move your attention from your feet to your head, noticing sensations.
- 5-4-3-2-1 grounding: name five things you see, four you can touch, three you hear, two you smell and one you taste.
- Mindful moments: fully attend to one daily activity, such as drinking tea or walking.
A note of caution
Some people, particularly those with trauma histories, may find certain practices distressing. It’s fine to keep eyes open, shorten practice, or stop. A therapist can help adapt practices.
When to seek professional help
Consider talking with a doctor or licensed mental health professional if symptomslast for more than two weeks, keep coming back, or make it harder to manage work, school, relationships or daily tasks. You don’t need to wait until things feel severe — getting support early often makes things easier.
If you’re thinking about harming yourself or are in immediate danger, call your local emergency number. In the US, call or text 988 (Suicide & Crisis Lifeline).Crisis resources in other countries.
Explore care optionsReferences
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About this article
Written by
ExploreMentalHealth Editorial Team
Our editors research and write every article using government health agencies, professional medical organizations and peer-reviewed research, following our published editorial standards.
- First published
- September 14, 2026
- Last updated
- September 22, 2026
- Last medically reviewed
- Review pending