Mindfulness and meditation

Much of our stress comes not from what's happening right now, but from replaying the past or worrying about the future. Mindfulness is the practice of bringing your attention back to the present moment: what you can see, hear, feel and sense right now. Meditation is a way of training that attention, often by focusing on something simple like your breath.

Mindfulness and meditation have become popular, and there's no shortage of apps, courses and books. But at their heart, they're simple practices that anyone can try, for free, in a few minutes a day. This guide explains the basics and offers practices to get started.

What is mindfulness?

Mindfulness means paying attention to the present moment on purpose, with curiosity and without judging what you notice. Instead of being swept along by thoughts, you step back and observe them. Instead of rushing through an activity on autopilot, you notice the details.

You can practise mindfulness formally, by setting aside time to meditate, or informally, by bringing mindful attention to everyday activities like eating, walking or washing up.

What is meditation?

Meditation is a broad term for practices that train attention and awareness. There are many types. Mindfulness meditation typically involves focusing on an anchor, such as the breath, and gently returning to it whenever your mind wanders. Other forms include body scans, loving-kindness meditation, walking meditation and guided visualisation.

Healthdirect lists mindfulness and meditation among relaxation techniques that may help you manage stress and feel more focused. Beyond Blue notes that regular practice of breathing exercises is an effective form of mindfulness meditation.

A common misunderstanding

Many beginners think meditation means emptying your mind or stopping your thoughts. It doesn't. Minds wander; that's what they do. The practice is simply noticing when your attention has drifted and gently bringing it back, without criticising yourself. Each time you notice and return, you're strengthening your attention, a bit like a mental repetition at the gym.

Practice 1: mindful breathing (5 minutes)

1. Sit comfortably, with your back upright but not rigid. Rest your hands in your lap.
2. Close your eyes or lower your gaze.
3. Bring your attention to your breathing. Notice the air entering and leaving your nose, or the rise and fall of your stomach.
4. Don't try to change your breathing; just observe it.
5. When your mind wanders, and it will, notice where it went ("thinking", "planning", "worrying") and gently return to the breath.
6. Continue for five minutes. When you finish, take a moment before opening your eyes.

Practice 2: body scan (10 minutes)

1. Lie on your back or sit comfortably.
2. Take a few slow breaths.
3. Bring your attention to your toes. Notice any sensations: warmth, coolness, tingling, pressure or nothing at all.
4. Slowly move your attention up through your feet, ankles, legs, hips, stomach, chest, back, hands, arms, shoulders, neck and head.
5. If you notice tension, breathe into that area and let it soften as you breathe out.
6. Finish by noticing your whole body at once.

The body scan pairs well with progressive muscle relaxation.

Practice 3: five senses (2 minutes)

A quick grounding exercise for stressful moments:

1. Notice five things you can see.
2. Four things you can feel (your feet on the floor, your clothes, the chair).
3. Three things you can hear.
4. Two things you can smell.
5. One thing you can taste.

This helps bring your attention out of your head and into your surroundings.

Practice 4: walking meditation

1. Walk slowly, somewhere safe and quiet.
2. Notice the sensations of each step: your heel touching the ground, the roll of your foot, the lift of your leg.
3. Notice your surroundings: sounds, smells, the air on your skin.
4. When your mind wanders, return to the sensation of walking.

Walking meditation is a good option if sitting still feels difficult.

Everyday mindfulness

You don't need extra time to be mindful. Try bringing full attention to:

• Your morning drink: notice the warmth of the cup, the smell, the taste.
• Eating a meal: put your phone away and notice flavours and textures.
• A shower: feel the water, notice the sound and the scent of soap.
• Washing dishes: notice the temperature of the water and the movement of your hands.
• A conversation: listen fully, without planning your reply.

Common challenges

"I can't stop thinking." That's normal. Noticing thoughts and returning is the practice.

"I get bored or restless." Try shorter sessions, walking meditation or a guided recording.

"I fall asleep." Try sitting upright, practising earlier in the day or keeping your eyes slightly open. If you're using it to fall asleep at night, that's fine.

"I don't have time." Start with two minutes. Link it to something you do every day.

"It makes me feel worse." For some people, especially those who have experienced trauma, focusing inward can bring up difficult feelings. If this happens, stop, open your eyes, focus on your surroundings and consider talking to a health professional about what's right for you.

Building a habit

• Start small. Five minutes a day is better than an hour once a month.
• Pick a time. Morning, lunchtime or before bed; consistency helps.
• Pick a place. A regular spot can become a cue to settle.
• Use guidance. Free guided recordings from reputable health organisations can help, especially at first.
• Be kind to yourself. Missed a day? Just start again.

Apps and courses

Many apps and courses offer guided meditation. Some are free, others charge a subscription. Look for options from reputable organisations, read privacy policies before sharing personal information, and remember you don't need to pay to practise mindfulness. Healthdirect's stress page points to several reputable online programs and resources.

When to seek help

Mindfulness can be a helpful part of managing stress and wellbeing, but it's not a replacement for professional care. If you're experiencing ongoing anxiety, low mood or stress that affects your daily life, talk to your doctor. Medicare Mental Health (1800 595 212) can help you find free support. In a crisis, call Lifeline on 13 11 14.

Mindfulness in difficult moments

When you're upset, try a short practice sometimes called a breathing space. First, notice what's happening: your thoughts, feelings and body sensations. Second, focus on your breath for a few breaths. Third, widen your attention to your whole body and surroundings. It takes about three minutes and can help you respond rather than react.

Mindful moments at work

You can bring mindfulness into a working day without anyone noticing. Before opening your inbox, take three slow breaths. Between meetings, notice your feet on the floor and the feeling of the chair beneath you. While a file downloads, look out of a window and notice what you see. These moments take seconds, but they can help you reset and approach the next task with a clearer head.

Key points

• Mindfulness means paying attention to the present moment without judgement.
• Meditation trains attention; a wandering mind is normal and part of the practice.
• Start with five minutes of mindful breathing, a body scan or a five-senses exercise.
• Bring mindful attention to everyday activities like eating and walking.
• Stop if it brings up distressing feelings, and seek help for ongoing difficulties.