Three ways to practise mindfulness

Mindful breathing

You can practice mindful breathing at any time wherever you are.

Sit quietly for a moment and begin to focus on your breathing.

Notice the air moving through your nostrils and down into your lungs.

Inhale deeply and slowly and exhale slowly until you have forced all of the air from your lungs. As you do this, notice the thoughts that race into your mind and the things that your mind is telling you, such as “This is boring” or “How long do I need to do this?”

Can you notice these thoughts without focusing on them and let them float on by?

Gently bring your attention back to your breathing and focus again on your breath.

When thoughts and feelings rush back into your mind, remind yourself again that you are focused on your breathing. Let the energy of your breath float in and out.

Notice how you feel at the end of the exercise.

Mindful observation

Again, you can practice mindful observation at any time wherever you are.

Begin by slowing your breath and bringing your attention to your body.

Choose something in the environment on which to focus your attention. You might choose an animal, a child, a plant, the moon or even your hand.

Relax and use your senses to tune into what you are focusing on.

Notice what you can see — notice the shape, colour, texture and energy. As you focus think about the qualities you are observing.

When thoughts and feelings crowd into your mind, notice them and allow them to pass on by. Just bring your attention back to your observation.

Notice how you feel at the end of the exercise.

Mindful routine

Choose an activity that you do frequently — often without paying attention. It could be as simple as brushing your teeth or preparing food.

Start your mindfulness by slowing down, stepping back and really noticing what you are doing — noticing the small details, the smells, the taste and the energy of the activity.

Notice what the outcomes are and how you feel about them.

Keep your focus on the process and notice when your thoughts and feelings kick in.

When they do, allow them to pass by and bring your attention back to your activity. Notice how you feel at the end of the exercise.

Mindfulness practices help you be open to the experience of living — to be free of what your mind says and to experience peace, calm and relaxation.