What Is Mindfulness Training?

Mindfulness meditation is a meditative practice critical to mindfulness. It is one of three qualities of mindfulness, according to the father of mindfulness, Jon Kabat-Zinn. To understand mindfulness meditation, it’s important to first understand the two terms separately. 

Mindfulness is about bringing awareness to the present moment. It is the practice of focusing our attention on our thoughts, feelings, and behaviours. Mindfulness is a basic human ability and should be approached free from judgment. It can be practiced by anyone anywhere, anytime. In fact, whenever you bring awareness to your state of mind, your surroundings, or what you’re experiencing, you are being mindful. Below, we break down the basics of mindfulness:

1. Find the time and space. There is no mandatory time requirement or special equipment needed for practicing mindfulness. That said, you must be willing to devote some time and space in your day (or week) to being mindful. 

2. Observe the present moment. Start your practice by observing the present moment. Specifically, take note of your thoughts, feelings, and sensations. The aim of mindfulness meditation is not to empty your mind. 

3. Avoid judgment. Non-judging is one of the seven pillars of mindfulness. It can be difficult to get the hang of, but every time you practice, you should strive not to judge yourself for any thoughts that pop into your head. Instead, if and when you notice judgmental thoughts enter your mind, recognize them and let them pass you by.

4. Redirect your mind to the present. It’s normal for our minds to wander. Even if you practice mindfulness for years, your mind will inevitably get away from you. It’s how you react to your wandering mind that impacts your practice. When you notice that your thoughts have gotten away from the present moment, recognize this (try not to judge yourself for it), and gently guide them back. 

5. Be kind. Kindness is crucial to any mindfulness practice. Aim to be kind to yourself and by extension, your mind. No matter how many times your mind wanders off course or you let judgmental thoughts in, don’t beat yourself up. Recognize that your thoughts have gotten away from you and guide them back to the present moment. Acknowledging and returning your thoughts to the present is a part of all mindfulness practices.

Now that we’ve defined mindfulness, let’s move on to meditation. As mentioned above, meditation is a key component of mindfulness. Meditation is an ancient technique that has been practiced for thousands of years. The basic purpose of meditation is to sharpen your focus, connect to the body and breath, and promote inner peace and harmony. There are many types of meditation out there, and no matter which you choose, it can have both physical and psychological benefits. Though many religions have adopted meditation, it is not rooted in any one religion or faith. 

Combining what we know about mindfulness and meditation separately, mindfulness meditation is centred on bringing awareness to your thoughts as they pass through your mind. The aim is not to judge the thoughts, but to recognize them and let them pass. There is a misconception that the goal of mindfulness meditation is to empty your mind and that when you clear your mind, you will reach a special meditative state where your physical and emotional pain will go away. Jon Kabat-Zinn is quick to bust this myth. No special state exists and emptying your mind would be contrary to what mindfulness meditation is. Instead, this form of meditation is centred on exploring the inner workings of your mind. The practice is rooted in curiosity, observation, and recognition of our thoughts, sensations, and emotions. 

Mindfulness meditation is the most popular form of meditation used in the Western world. It has its origins in Buddhist teachings, though today it is often practiced without any religious affiliation. In fact, Jon Kabat-Zinn made the conscious decision to launch his Mindfulness-Based Stress Reduction program as secular, to emphasize the scientific and research aspects of mindfulness.

There are many reasons to practice mindfulness. One of the main reasons people get into mindfulness is because of the many benefits it offers. Whether you’re looking to reap a certain benefit or enjoy a wide range of outcomes, keep reading to discover some of the main advantages of practicing mindfulness. 

Mindfulness reduces stress

Many people first hear of mindfulness as a way of reducing stress. Stress is part of being human, but that doesn’t make it any easier to deal with. When we are stressed, the level of cortisol (the stress hormone) in our bodies increases. The increased presence of this hormone can have a range of consequences, such as raising blood pressure, increasing symptoms of anxiety and depression, and even hindering sleep. But studies have shown that practicing mindfulness regularly can reduce our body’s natural inflammatory response caused by stress. In turn, this can help people manage day-to-day stress and even avoid stress-related medical conditions like irritable bowel syndrome, fibromyalgia, or post-traumatic stress disorder (PTSD). 

Mindfulness promotes self-awareness

Mindfulness can help people develop stronger connections to and understandings of themselves. Through mindfulness, you might gain greater awareness of your thought patterns. Recognizing these patterns, especially negative ones, is critical to helping guide you towards new, healthier patterns of thought. Mindfulness can also help cultivate creativity, make you more compassionate towards yourself and others, and reduce feelings of loneliness. 

Mindfulness helps manage pain

Scientific research has found that practicing mindfulness can reduce physical pain, improve overall quality of life, and decrease symptoms of depression in people with chronic pain. In part, mindfulness can teach people to better cope with pain, but it may also reduce the sensation of pain.

Mindfulness decreases blood pressure

The effects of mindfulness on blood pressure have been studied to incredible results. Practicing mindfulness regularly has been shown to reduce blood pressure since doing so serves to relax the nerve signals that relate to heart function, blood vessel tension, and the body’s “fight or flight” response. 

Mindfulness increases attention span

At its most basic, the act of mindfulness is the ability to focus your mind. Therefore, it’s not surprising that one of the key benefits of mindfulness is an increased attention span. Those who practice mindfulness might have better attention and accuracy when doing tasks than those who don’t. Mindfulness may even be able to redirect patterns in the brain that contribute to over-worrying, mind wandering, and poor concentration. 

Mindfulness improves sleep

Many people deal with insomnia. Luckily, mindfulness might be able to help. Research suggests that mindfulness can help you stay asleep longer and lessen the severity of insomnia. How? Mindfulness helps both your body and mind relax. It allows you to release tension and control the worries or thoughts in your mind that may be responsible for keeping you up at night.

Mindfulness is the practice of becoming aware of what you are feeling, sensing, and thinking in the present moment. The concept is rather simple but it can be more challenging in practice. In terms of how mindfulness works, it’s different for everyone. 

While the overarching aim is to bring your awareness to the present moment and explore the inner workings of your mind (your thoughts, emotions, and sensations) without judgment, there are many different ways to achieve this. Mindfulness exercises range from mindfulness meditation to body scanning to mindful yoga. Mindfulness can be guided, such as with the help of a yoga instructor or in a workshop like Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction program, or conducted independently, in your own home on your own time. 

As you approach your mindfulness practice, try to remember that mindfulness is what you make of it. The more time you dedicate to practicing mindfulness, the better your ability to stay in the present moment will be, and the more you will benefit from it. We also recommend entering mindfulness without specific goals or expectations, as entering with either can be discouraging and lead to judgment (the opposite of what mindfulness is all about). 

Lastly, we’d like to take this opportunity to clarify how mindfulness works based on what mindfulness is not. There are many misconceptions about mindfulness out there. For example, there is a commonly held belief that mindfulness is about “fixing” something that’s wrong with you, that mindfulness means clearing your mind of all thoughts, that mindfulness belongs to a certain religion, and that mindfulness is a way of escaping from reality. All of these claims are false. Practicing mindfulness is not about “fixing” anything, it is simply about achieving a state of alert, focused relaxation by bringing your attention to thoughts and sensations in the present. It is also not about clearing or emptying your mind of all thoughts, and in fact, doing so is contrary to the purpose of mindfulness. It is not rooted in any one religion and is practiced by people who adhere to a wide range of religions, as well as by those with no religious affiliation. Finally, mindfulness is not about escaping reality. It is about being present in reality and observing your thoughts and emotions without judgment. 

Mindfulness training involves practicing mindfulness techniques to improve your ability to focus on the present moment without judgment. Mindfulness training can be conducted independently or it can be guided, such as through a workshop like Jon Kabat Zinn’s Mindfulness-Based Stress Reduction (MBSR) program. 

Mindfulness-Based Stress Reduction is the eight-week mindfulness training program founded by Jon Kabat-Zinn in the 1970s. Kabat-Zinn developed the program while working at the University of Massachusetts Medical School in Worcester (UMass Medical School). The program began by evaluating the effects of mindfulness on a group of people suffering from chronic illnesses who had not been responding to conventional forms of medicine. The results were extraordinary and led to the founding of Kabat-Zinn’s Mindfulness-Based Stress Reduction. Today, the program, along with Kabat-Zinn, are leaders in the field. Over 25,000 25,000 people have enrolled in the program since its inception. It has even attracted a global audience, with MBSR classes being taught all over the world, everywhere from hospitals to yoga retreats.

Mindfulness training through MBSR involves eight weeks of meetings, classes, and workshops led by certified trainers. The entire program is focused on teaching mindful awareness and mindfulness to help manage and reduce stress in our everyday lives. The program also promotes the other benefits of mind and body awareness, which may include a reduction in stress and anxiety, non-judgmental awareness in daily life, equanimity in dealing with change or loss, experiential exploration as it relates to stress, achieving serenity and clarity, and experiencing a more joyful life through stress management.  

More specifically, the program, which is detailed in Kabat-Zinn’s book, Full Catastrophe Living, combines weekly group meetings lasting 2.5 hours, a 7-hour, one-day retreat, 45 minutes of daily homework, and formal instruction on three mindfulness techniques: mindfulness meditation, body scanning, and mindful yoga. The workshop is centred on group discussions and provides opportunities for participants to explore their own behaviours, thoughts, and emotions. There is an emphasis on informal practice as much as formal practice, to allow the participants to adopt mindfulness into their daily routines. The MBSR workshop is guided by the seven pillars of mindfulness (non-judging, patience, beginner’s mind, trust, non-striving, acceptance, and letting go).

Jon Kabat-Zinn lays out the three steps of mindfulness. According to him, the three main qualities of mindfulness are mindfulness meditation, body scanning, and yoga postures. Each of these elements is a key component of Kabat-Zinn’s world-renowned, eight-week Mindfulness-Based Stress Reduction program. During the program, participants are taught how to practice the following three techniques that are essential to mindfulness. 

Mindfulness meditation

Mindfulness meditation is a form of meditation that focuses on awareness of the present, including what you are thinking, feeling, and sensing in the moment. This type of meditation is focused on exploration above all else. It is about exploring rather than arriving at a fixed destination. The goal of mindfulness meditation is not to empty your mind of thought. Rather, it provides an opportunity to venture into the inner workings of our minds. Kabat-Zinn recommends focusing on our sensations, emotions, and thoughts. Our sensations can be anything from the feeling of air blowing in and out of the nostrils to a smell wafting through the room. Our emotions can also range widely, from love to hate. Finally, our thoughts can be absolutely anything, from thinking about an errand you have to run later that day to pondering your hopes and dreams. As you explore the inner workings of your mind, remember to approach your sensations, emotions, and thoughts without judgment. Non-judgment is a key element of the practice of mindfulness meditation. Relinquishing judgment allows us to unleash our natural curiosity and approach our practice with kindness, compassion, and empathy. 

There are many different forms of meditation. In fact, you may have tried some of them before. Movement meditation, visualization meditation, mantra meditation, and transcendental meditation are a few of the most commonly practiced forms of meditation around the world. But the focus of mindfulness meditation is paying attention to your thoughts as they pass through your mind, without judgment. Observing your thoughts and recognizing patterns is crucial to the practice. Concentration and awareness are central to the practice of mindfulness meditation. 

Below, we break down the basics of a mindfulness meditation practice. This type of practice often centres on the breath. Breathing is a physical sensation that can be used as an anchor in this practice. No matter how far your mind wanders, the breath is always there and you can always come back to it. As you begin your practice, you may notice that your mind frequently wanders. This is perfectly normal. When you notice this, simply bring your attention back to the present moment and any accompanying sensations, emotions, and thoughts. Ultimately, with time, patience, and practice, you can train your mind to wander less and maintain awareness of the present moment. 

The basics of a breath-focused, seated mindfulness meditation practice are as follows: 

1. Find a comfortable seated position. Mindfulness meditation practices can last anywhere from a few minutes to the better part of an hour. No matter how long your typical practice is, you’ll want to choose a spot that is stable and comfortable and will remain so for the entire duration of your meditation practice. This might mean putting a pillow underneath you or behind your lower back for added support. 

2. Adjust your posture. Posture is critical to meditation. Since meditation involves sitting still in the same spot for a set period of time, you want to make sure your body is in a comfortable position. Start by sitting tall without stiffening or tensing your body. Let the natural curvature of your spine guide you. Straighten your upper body and relax your shoulders. When it comes to your legs, adjust them according to the way in which you are sitting. If you’re sitting on the ground or a cushion, cross your legs comfortably. If this puts too much pressure on your knees, consider sitting in a chair. If you’re sitting in a chair, rest your legs so the bottoms of your feet are flat against the ground. Lastly, relax your arms. Your upper arms should be parallel to your body yet relaxed, while your lower arms and palms can be resting on your thighs in a position that feels natural. Your palms may face up or down. 

3. Relax your gaze. Drop your chin to relieve pressure from your neck and direct your gaze downwards. If you choose to keep your eyes open, soften your focus so that you are not concentrating directly on anything in front of you. Alternatively, you may close your eyes.

4. Focus on your breath. Begin by paying attention to the physical sensations of your breath. This may include the feeling of air moving in and out of your nostrils, the rise and fall of your belly or chest, or the sounds of your breath. Stay in the moment by focusing on these sensations. 

5. Take note of when your mind wanders. When practicing a breath-focused meditation, the goal is to remain focused on your breath. However, your mind will likely start to wander, which is completely natural. Try your best to recognize and acknowledge when your mind wanders away from the sensations of the breath. There is no need to pass judgment, simply take note of the fact that it has happened. From there, gently guide it back to the breath. You will likely have to repeat this technique of recognizing wandering thoughts and returning your focus back to the breath many times throughout your practice. 

6. Lift your gaze. When you are ready, open your eyes (if they are closed) and lift your gaze. Take some time to notice any sounds or sights in your immediate environment. This could be the sound of rain outside your window, a car alarm, or people chatting on the street. Next, consider your feelings, thoughts, and emotions at that moment. You may also consider how your body feels. After completing a mindfulness meditation practice, such as this, you might find that your mind and body feel more relaxed and less tense than they did before. 

Remember that mindfulness meditation takes practice. There is no “right” or “wrong” way to meditate. However, you do need to dedicate the necessary time to practicing consistently in order to reap the benefits. For this reason, you shouldn’t expect meditation to heal you overnight. It can take time and practice to experience the positive impact of meditation. While there is no magical length of time you must practice in order to enjoy the benefits, consistency is recommended, especially at the beginning. Choose a time and place to practice each week or day. Dedicate as much time as you can to the session. Longer sessions of 20 minutes or more may be more beneficial than shorter sessions of two to three minutes. 

Body scanning

The second technique central to the practice of mindfulness is body scanning. Body scanning is taught in Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction program and is a meditative practice that involves “sweeping” or “scanning” the body. When scanning the body, the goal is to pay attention to the parts of the body and any accompanying bodily sensations in a gradual sequence. Specifically, you should focus on any pain or tension you experience in each body part. A person may begin this sequence at their feet, working their way up, or at the head, working their way down. 

The goal of body scanning is to improve our awareness of bodily sensations so that we may feel more connected to our physical selves. Though it might sound like a physical exercise, body scanning has proven benefits for both the body and mind. Recognizing pain, tension, or anything out of the ordinary in our bodies can provide insight into the possible reasons behind unwanted feelings, emotions, or thoughts we are experiencing in our minds. 

Studies have suggested that body scanning can promote physical and emotional wellness thanks to the following benefits: improved sleep, stress and anxiety relief, reduced pain, a greater sense of self-awareness, and increased self-compassion. 

If you want to give body scanning a try, follow the steps below:

1. Find a comfortable position. Body scanning can be done from a seated position or lying down, so choose which is most comfortable for you. You may wish to put a pillow beneath your lower back, under your knees, or under your head for added support.

2. Focus on your breath. Body scanning may be easiest with your eyes closed. Begin by closing your eyes and focusing on your breath, just like you would do in a mindfulness meditation practice. Pay attention to the sensations of your breath, the rise and fall of your chest or belly or the air leaving your lungs as you exhale.

3. Select a body part. Your body scanning practice can begin with whichever body part you choose – your left hand, your right knee, or your neck. However, some people find it easiest to start at the top or bottom of their bodies and work their way up (starting with the head and making their way down to the toes or vice versa). 

4. Go slow and pay close attention. As you begin to observe each part of your body, go slow. Spend between 20 seconds to one minute observing the sensations present in each body part. Specifically, notice if there is any pain, discomfort, tension, or simply anything that feels out of the ordinary. 

5. Acknowledge the pain. If you notice pain or discomfort in certain parts of the body as you conduct your scan, recognize and sit with the emotions that arise out of the sensations. Accept them without judgment. For example, if you notice yourself becoming frustrated or angry, do not judge yourself for these emotions. Instead, accept them and let them float away.

6. Breathe. Continue breathing throughout the practice. After acknowledging the pain or tension, keep breathing, imagining the pain decreasing with each breath.

7. Release your awareness. Move on to the next part of your body by releasing your awareness of the existing part. Some people find it helpful to visualize physically releasing one body part before moving to the next. You may also find it helpful to sync the release of one part with your breath, releasing one part as you breathe out and moving on to the next one as you breathe in.

8. Continue shifting your awareness from one body part to the next. Repeat steps 4 to 7, making your way up or down your body until all body parts have been scanned. 

9. Notice wandering thoughts. Just like in mindfulness meditation, your mind may wander during a body scanning practice. Recognize when your thoughts begin to drift, which will probably happen repeatedly through the exercise. It is completely normal and does not mean you have failed. When this happens, gently guide your awareness back to the last body part you were scanning.

11. Visualize and breathe. Once you’ve scanned all parts of your body, gently bring your awareness back to your entire body. Continue breathing in and out slowly as you sit with the awareness and sensations in your body for several seconds or even minutes.
12. Return your focus to your surroundings. Complete the exercise by slowly releasing your focus from your body and bringing it back to your surroundings. Just as you would finish a mindfulness meditation practice, consider how your body feels and pay attention to the sensations (sights, sounds, etc.) present in your immediate environment. 

When you practice body scanning, you are making the decision to prioritize your physical and mental well-being. You might see immediate results or it might take time. Try to go into body scanning, or any mindfulness practice, without specific expectations or goals. Many people are put off meditating when they don’t see results right away. But the more you practice it, the more beneficial it becomes. Before you know it, body scanning could become a regular part of your routine, one that has allowed you to enjoy better sleep, improved focus, increased compassion towards yourself and others, and an improved ability to cope with unwanted emotions. 

Mindful yoga

The third and final quality of mindfulness, according to Jon Kabat-Zinn is mindful yoga. Mindful yoga or mindfulness yoga combines Buddhist-style mindfulness practice and the physical exercise of yoga. It was designed to be a form of physical exercise that is also meditative, and it incorporates a wide range of beneficial postures and teachings. This hybrid mindfulness-yoga concept was pioneered by Kabat-Zinn in North America in 1990. It has since been adopted by yoga and meditation instructors all over the world. 

Mindful yoga is characterized by a holistic approach to yoga, one that recognizes the connection between your mind and your breath. Though mindfulness has been a component of yoga throughout history, mindful yoga is intentionally centred on mind-body awareness above all else. This is in contrast to yoga practices focused on physical alignment and posture. Mindful yoga is also more focused on observing than reacting. The purpose of mindful yoga is to cultivate mindfulness through asana. Mindful yoga, like body scanning, is considered to be meditative as it requires the participant to focus on what they are doing in the present moment, including the thoughts and emotions going through their mind in each pose. With regular practice, mindful yoga can strengthen awareness and presence both on and off the mat.

Mindful yoga can be practiced at home or in a studio with the help of an instructor. No matter how you choose to practice it, you will need to have a basic understanding of yoga poses and postures. There are a wide variety of yoga poses out there, each of which has its own intention. Some poses are meant to energize while others are intended to strengthen and condition. There are even postures designed to prepare your body for meditation. These postures are the focus of mindful yoga, which is often practiced before meditation. Examples of four mindful yoga poses are as follows:

1. Tadasana / Mountain Pose: Mountain Pose is a standing posture commonplace in most yoga practices. Though it looks simple from the outside, practicing it mindfully presents a new challenge. For this pose, start by standing up straight with your arms by your sides and your feet flat on the ground. Your palms may also be by your side or open and facing in front of you. Your feet can be together or hip-width apart. Distribute your weight evenly between both feet. Elongate the spine, relax your shoulders, lift the chest slightly, open the heart, and don’t let your ribs jut out. Keep your chin parallel to the floor and your ears over your shoulders. 

2. Supta Baddha Konasana / Reclining Bound Angle Pose: Reclining Bound Angle Pose is a restorative yoga posture that can help you turn your awareness inward. Note that this pose may present a challenge as your mind may start to wander due to physical discomfort in the inner thigh/groin region. Enter the posture from a lying down position, such as corpse pose. While lying on your back, bring the soles of your feet together and let your knees fall open. Let your inner thighs/groin sink down into the mat. Rest your arms by your side, roughly 45 degrees from your torso, with your palms facing up. Relax your body and breathe, allowing your knees to drop closer to the floor as you move deeper into the pose. Reclining Bound Angle Pose is an ideal posture to end your mindful yoga practice. 

3. Anjaneyasana / Low Lunge Pose: Low lunge is a stretching pose that requires balance, concentration, and core work. It might be more challenging than those listed above, making it harder to remain focused on the breath. This makes it a good posture for mindful yoga. Enter this pose by way of a downward-facing dog. Step your left foot forward and place it beside your left hand. Bend your knee so your left knee is above your left ankle. Lower your right knee to the ground behind your hips. Once lowered, raise your torso and lift your arms over your head, palms facing one another. Allow your hips to settle forward and down until you feel a stretch in your psoas and left leg. Tuck your tailbone to lengthen your lower back. Draw your thumbs back to open your heart and shift your gaze upwards while engaging in a mild backbend. Repeat on the other side. 

4. Vrikshasana / Tree Pose: Tree pose is all about balance, which can help you focus your mind. In any pose, but especially a balance pose, it’s easy for your mind to wander. In addition, if you lose balance and fall, you might be more inclined to pass judgment on yourself. That is what makes tree pose perfect for a mindful yoga practice. Start by standing tall with your arms relaxed by your sides (mountain pose can be a good segue into tree pose). Shift your weight to your left foot. Inhale and lift your right knee, rotating it externally. Use your right hand to guide the sole of your right foot onto your left leg. Your foot may be placed on the calf or upper thigh, avoiding the knee area. Bring your hands to your chest in prayer position. Throughout the pose, your right foot should be pressing firmly into your left calf or thigh, while your left leg should be pressing into your foot with equal pressure. Repeat on the other side.

Anyone can practice mindfulness. Mindfulness is for everyone! According to Jon Kabat-Zinn, mindfulness is a human ability that all of us possess. However, it only becomes more readily available to us when we practice it regularly. Mindfulness can be practiced by people of all ages and backgrounds, no matter where you live, and it can benefit all of these people equally. 

Mindfulness may be especially worthwhile for people who suffer from certain conditions that the practice has proven to help. For example, scientific research has been conducted on the effects of mindfulness on conditions like insomnia, chronic pain, asthma, high blood pressure, anxiety, and coronary defects. The research has overwhelmingly revealed that mindfulness can help with all of these conditions. Practicing it regularly can improve sleep, alleviate pain, lessen the severity of anxiety, lower blood pressure, and more. However, mindfulness also has several benefits that may be relevant to everyone, like increasing one’s attention span, improving self-awareness, and promoting compassion, kindness, and empathy.

You can practice mindfulness anytime, anywhere – that’s the wonderful thing about it! At first, you might find that you prefer to practice mindfulness (whether you’re practicing it through meditation, body scanning, mindful yoga, or using another technique), in a quiet, dark room in your home. You may even prefer to practice it with specific equipment, like a yoga mat, scented candles, or a special cushion. But that perfect room or your favourite candle isn’t required to practice mindfulness, though it might help (especially at the beginning). Rather, with time, you will be able to practice mindfulness anywhere – standing at the bus stop, driving home in traffic, flying on an airplane, brushing your teeth, folding laundry, or even waiting in line at the grocery store. Similarly, the time of day is irrelevant when it comes to mindfulness. You can choose a time that works for you. This time can be the same every day or it can change. Remember there is no “right” or “wrong” way to practice mindfulness. Simply find what works for you. 

Yes, mindfulness training may be able to help you with your anxiety. Studies have shown that practicing mindfulness regularly can lessen the severity of anxiety in people with generalized anxiety disorder and social anxiety. Since mindfulness is the practice of bringing your awareness to the present moment, being mindful can help you avoid ruminating on past regrets or fears about the future. 

In some ways, mindfulness is the opposite of anxiety. If anxiety involves people feeling trapped in their own minds, a prisoner to their thoughts and emotions, then mindfulness is all about freedom. By practicing mindfulness, you learn to focus on the present and life as it is, rather than focusing on negative thoughts, fears, or worries. 

As anyone who has suffered from anxiety knows, being told to calm down or stop thinking about something seldom works. Rather, anxious thinkers can benefit from replacing their negative thoughts and concerns with something else. In the case of mindfulness, this means replacing them with tangible sensations, emotions, and thoughts in the present moment. When you bring your attention to the present moment (especially the senses like touch, smell, and sound), you are forced to let go of those negative thoughts, even if only temporarily.  

Scientific studies have been conducted on the link between mindfulness and anxiety and unsurprisingly, they found that practicing mindfulness regularly can reduce symptoms of anxiety. Mindfulness was also shown to improve the way we react to and cope with stress, as well as promote positive thinking. Specific symptoms of anxiety that mindfulness may be able to help with range from the physical (such as headaches or tension in the body caused by anxiety) and the cognitive (difficult breathing, racing thoughts, etc.) to emotional (including fear, irritability, and sensitivity) and the behavioural (e.g. overworking, avoidance, talking too much).

Further proof that mindfulness training can help with anxiety is evidenced by the fact that mindfulness can change the structure of the brain. Studies have shown that when we practice mindfulness, there is an increase in a type of brain activity known as gamma wave activity. Gamma brain activity occurs in areas of the brain associated with learning and positive emotions like happiness. Stimulating these parts of the brain are more common in people who practice mindfulness (especially mindfulness meditation) than in those who don’t. There is also a direct correlation between gamma waves and one’s attention, memory, learning, and conscious perception, which is why some of the other benefits of mindfulness include an increased attention span and greater memory retention. 

If you’re considering practicing mindfulness to reduce symptoms of anxiety, you may want to take a specific approach to it. For combatting anxiety through mindfulness, we recommend focusing on the following: 

• Your breath: Exhaling and inhaling, deeply and slowly, is key to any mindfulness practice, whether you opt for mindfulness meditation, body scanning, or mindful yoga. Pay attention to the sound and feel of your breath. Doing so can help you remain in the moment. As soon as you notice anxious thoughts creeping in, gently return your attention back to your breath. You can focus on any or all aspects of your breath, from the rise and fall of your chest to the sound of the air leaving your lungs. It’s important to note that breathing deeply can deactivate the sympathetic nervous system and activate the parasympathetic nervous system, calming your body’s stress response. 
• Awareness: Avoidance is common in people with anxiety. When so much of your energy is devoted to worrying about the past or future, it’s natural to want to avoid these feelings. But doing so doesn’t help in the long term. Mindfulness forces you to stop avoiding these feelings as it requires the participant to be completely aware of themselves and their surroundings. Training your mind to focus on the present and constantly returning your thoughts to the present every time they wander takes patience. But the more you do it, the more you will benefit from it. Practicing awareness through mindfulness has been shown to decrease stress and anxiety while improving general well-being.  
• Acceptance: Acceptance is one of the seven pillars of mindfulness. Part of being mindful is accepting your thoughts and emotions for what they are. No judgment, another of the seven pillars, goes hand-in-hand with acceptance. Through mindfulness, you can see things exactly as they are in the present moment. From there, acknowledge and accept them without judgment. There is no need to reflect on these feelings or label them. Leave yourself open however you may be feeling and accept them. This will make it easier to reflect on any feelings or thoughts that came up and respond to them calmly after the practice, should you choose to do so.
• Letting go: The final pillar of the seven pillars of mindfulness is letting go. This is one of the most important for those who struggle with anxiety. When you practice mindfulness regularly enough, the hold anxiety has on you may start to ease. You will learn to slip calmly into the present moment, rather than letting your anxiety get the better of you. 

People with anxiety can practice mindfulness on their own or with the help of a professional, such as a therapist trained in therapeutic approaches rooted in mindfulness. For example, dialectical behavior therapy, cognitive behavioural therapy, and acceptance and commitment therapy may all use mindfulness. Whether formally diagnosed with anxiety or not, people who suffer from anxious thoughts may also find it helpful to enrol in a Mindfulness-Based Stress Reduction workshop or program near them.