Mindfulness consists of paying attention, on purpose, to the present moment, without judging what appears. It sounds simple, but in a world full of stimuli, notifications and rush, we often live on autopilot, thinking about what happened or what is going to happen. Training attention lets us recognise what we feel and think, and respond clearly instead of reacting without noticing.

Where it comes from and what it really is

Although it has roots in ancient contemplative traditions, in recent decades mindfulness has been studied scientifically and incorporated into stress-reduction and psychological support programmes. It is not emptying the mind, nor a religion, nor a formula to eliminate problems. It is a skill, like training a muscle, that improves with regular practice.

Benefits attributed to it

Research suggests that practising mindfulness regularly can help reduce perceived stress, improve attention, support emotional regulation and contribute to better rest. Some structured programmes are used as a complement in approaching anxiety and depression. Although it is not a universal solution, it is an accessible tool with few risks for most people.

Basic exercise: attention to the breath

Sit in a comfortable position with your back upright and eyes closed or gaze lowered. Bring your attention to the sensations of breathing, in the nose, chest or abdomen. When you notice the mind has wandered, something completely normal, acknowledge it without reproach and gently return to the breath. Start with three to five minutes a day and increase gradually.

Exercise: body scan

Lie down or sit and mentally travel through the body from the feet to the head, observing the sensations of each area: warmth, cold, tension, tingling or absence of sensation. Do not try to change anything, just observe. It is a very useful practice for connecting with the body and releasing tension, and can be done before sleep.

Exercise: mindful walking

Choose a short stretch and walk slowly, feeling how the foot touches the ground, how weight is transferred and how the body moves. Observe the sounds, smells and temperature. You can do it in the park, the hallway at home or on the way to work. It is a wonderful way of practising without having to sit down.

Mindfulness in everyday life

  • Eat a piece of fruit or a bit of chocolate with all your senses: colour, aroma, texture, flavour
  • When you wash your hands, notice the water temperature and the texture of the soap
  • Do one thing at a time: avoid looking at your phone while eating or talking to someone
  • Before replying to a message that upsets you, breathe three times
  • When you sit down to work, take a minute to notice your feet on the floor and your breathing

Common difficulties

It is normal to feel that you are «not doing it right», that the mind is very fast, that you get bored or fall asleep. It is all part of the process. There is no correct experience: the practice consists precisely of noticing that you have been distracted and returning. Be patient and kind with yourself, and avoid comparing yourself with others.

How to build the habit

Choose a fixed time, for example on waking, and a quiet place. Start with a few minutes and increase gradually. You can use guided meditations in apps, videos or a group. Marking the days you practise on a calendar helps you see your progress and stay motivated.

Myths about mindfulness

One of the most common myths is thinking that meditating means emptying the mind. In reality, thoughts will keep appearing; what changes is the relationship you keep with them. Nor do you need to sit in the lotus position for an hour: a few minutes a day, on a chair, are enough to start. And it is not a passing fashion, but neither is it a cure-all: it is one more tool within a set of healthy habits.

How to know if it is helping you

The changes are usually subtle and gradual. You may notice that you get angry less easily, that you take less time to recover from an upset, that you realise sooner that you are tense or that you enjoy small moments more. Keeping a short weekly record of how you feel helps you detect these improvements and decide whether to continue, change technique or seek support.

When to take care

For some people with a history of trauma, severe depression or psychiatric disorders, certain intense practices can be difficult. If that is your case, start with short, accompanied sessions, or consult a mental health professional. Mindfulness does not replace medical or psychological treatment when it is needed.

Observe, do not judge

The essence of this practice is in the attitude: curiosity, acceptance and kindness. It is not about achieving a perfect state, but about training the ability to return to the present again and again. With a few minutes a day, you will notice over time more calm and more clarity in the way you live.