April 2026
Mindfulness is the practice of paying attention to the present moment without judgment. According to the National Institutes of Health (NIH), there’s good evidence that mindfulness-based treatments can reduce mental health symptoms like depression and anxiety. The NIH also reports that these practices can help lower blood pressure, reduce pain, and improve sleep.
You don’t need to attend a mindfulness retreat — or even devote hours per day to the practice — to reap the benefits. Instead, brief, consistent practices woven into your everyday life can help you shift how you engage with your thoughts and feelings.
At first, you may be surprised to see just how often your mind wanders, ruminates on the past, or obsesses about the future. But don’t worry —this isn’t a failure but the beginning of building your mindfulness muscle. Developing the habit of focusing your attention on the present takes time, intention, and practice. Here are some practical ways to begin.
- Take deep breaths. Breathe in through your nose to a count of four, hold for one second, and then exhale through the mouth to a count of five. Repeat often.
- Enjoy a stroll. As you walk, notice your breath and the sights and sounds around you. As thoughts and worries enter your mind, note them, but then return to the present.
- Look for mindfulness resources online or in your community. This can include yoga, meditation classes, and mindfulness-based stress-reduction (MBSR) programs.
- Try a mindfulness meditation app. If you’re struggling with solo mindfulness meditation, an app that offers short (five to 10-minute) guided sessions may help.
- Set a mindfulness reminder. Have your phone or computer prompt you to pause and check in with your body and environment. It could be something as simple as reminding you to “take three deep breaths” or “look up and notice your surroundings.”
- Start a mindfulness journal. Spend a few minutes each day journaling about your thoughts, emotions, and physical sensations, without judging them. Pausing each day to name your thoughts and feelings in writing can help ease anxiety and stress, improve physical well-being, and help you find clarity and meaning.
