Time Needed : 30 minutes
Mindfulness is the practice of paying attention to the present moment with curiosity and without judgement. It helps reduce stress, improve focus, and calm anxiety by grounding you in your current experience rather than dwelling on the past or worrying about the future. You can practise mindfulness anytime, anywhere, with just a few intentional steps.
Step 1: Find a Quiet, Comfortable Space.
Approximately 1–2 minutes.
Choose a calm environment where you can sit or lie down without distractions. You do not need a special setup, just a place where you feel safe and still.Step 2: Focus on Your Breath.
Approximately 3–5 minutes.
Close your eyes if comfortable, and bring your attention to your breathing. Notice the sensation of air entering and leaving your nose or how your chest rises and falls. Breathe naturally and observe without trying to control it.Step 3: Notice Sensations, Thoughts, and Emotions.
Approximately 3–5 minutes.
As you continue breathing, pay attention to what you feel in your body, what thoughts come up, or what emotions you notice. Observe these experiences without judgement. If your mind wanders, gently guide it back to your breath.Step 4: Use Mindfulness in Daily Activities.
Approximately 5–10 minutes.
Mindfulness isn’t limited to sitting still. Practise being present while walking, eating, or brushing your teeth. Focus on the experience, sensations, and rhythm of the activity. This builds everyday awareness.Step 5: Be Kind to Yourself.
Approximately 1–2 minutes.
There is no perfect way to be mindful. If your thoughts drift or you feel restless, that’s okay. Acknowledge it without criticism and gently return to the moment. Mindfulness is about acceptance, not control.Step 6: Reach Out to a Mental Health Professional
Approximately 5–10 minutes (initial outreach).
If you’re struggling with anxiety, depression, or simply want to deepen your mindfulness practice, consider connecting with a licensed mental health clinician. AERCS Therapy offers professional support and guidance tailored to your mental health needs.
Contact AERCS Therapy Today.
How long should I practise mindfulness each day?
Even 5 to 10 minutes a day can be effective. Start small and gradually increase as it becomes part of your routine. Consistency matters more than length.
What’s the difference between mindfulness and meditation?
Mindfulness is a way of being present at any moment, while meditation is a formal practice that often uses mindfulness techniques. You can be mindful without meditating.
Can mindfulness help with anxiety and stress?
Yes. Mindfulness helps calm the nervous system, reduce overthinking, and improve emotional regulation. It is a proven method for managing anxiety and stress.
Do I need special training to practise mindfulness?
No. Anyone can start with basic techniques. However, working with a therapist or attending a mindfulness class can enhance your understanding and practice.
Why do I get distracted so easily during mindfulness?
Distraction is normal, especially when you’re starting out. The key is not to eliminate thoughts, but to notice them and gently bring your focus back to the present.
If you need support, AERCS Therapy can help.
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