Mindfulness

Mindfulness involves paying attention to what is going on inside ourselves and outside around us, moment by moment. It is a technique you can learn, which involves noticing what's happening in the present moment, without judgement. You might take notice and be aware of your mind, body or surroundings (NHS, Mind).

An important part of mindfulness is reconnecting with our bodies and the sensations they experience. This means paying attention to the sights, sounds, smells and tastes of the present moment. 

Another important part of mindfulness is an awareness of our thoughts and feelings as they happen moment to moment.

It aims to help us: 

  • Become more self-aware 
  • Feel calmer and less stressed 
  • Feel more able to choose how to respond to our thoughts and feelings 
  • Cope with difficult or unhelpful thoughts 
  • Be kinder towards ourselves 

Mindfulness exercises

5-4-3-2-1 grounding is a great way to practice mindfulness as it is an exercise that can be done anywhere at any time and doesn’t require any equipment.

  1. Look around and name five things that you can see around you. These could be a picture on the wall or a plant in the house. Think about the colours and shapes of what you are looking at. What do you like about it? What don’t you like about it?
  2. Focus on four things that you can feel. This could be the chair you are sitting on or the feel of your clothes on your skin. Think about how they feel, are they soft or hard? Smooth or rough? Cold or warm?
  3. Name three things that you can hear around you. You may be able to hear people outside or the wind blowing. Think about how loud or quiet the noises are. Are they noises you hear often?
  4. Notice two things that you can smell around you right now. This could be a flower, the smell of your clothes or the shampoo in your hair. Think about what you like about that smell.
  5. Focus on one thing that you can taste. If you can't taste anything, then instead you can choose your favourite thing to taste (Lincolnshire Partnership NHS Trust, 2022).

‘Mind’ have lots more mindfulness exercises on their website.

You can find out more information and advice about mindfulness on the NHS website .

Relaxation

Finding time to relax regularly can help us to feel less stressed, worried, or anxious; and can help us to focus. 

There are lots of different ways to relax. You will find that some work really well for you, and others don’t work so well. When you find ways to relax that work for you, practising them regularly can help to feel more relaxed overall.

Ways to relax

Mindfulness and breathing exercises can help us to feel more relaxed (see above).

‘Mind’ have lots of examples of things that we can do to relax, such as getting creative or spending time in nature: click here to find out more.

‘Childline’ also have examples of ways to relax, like yoga, smiling meditation, and online games: click here to see these.

‘Progressive muscle relaxation’ is a technique where you tense up some of your muscles, then relax them. Examples of these could be:

  • Squeeze a Lemon: Pretend you have a whole lemon in each hand. Now squeeze it hard. Try to squeeze all the juice out! Feel the tightness in your hand and arm as you squeeze. Squeeze hard! (Hold for 5 seconds.) Now relax and let the lemons drop from your hands.
  • Stretch Like a Cat:  Pretend you are a cat and you just woke up from a nap. Stretch your arms out in front of you. Now raise them way up high over your head. Feel the pull in your shoulders. Stretch higher and try to touch the ceiling. (Hold for 5 seconds.) Great! Let your arms drop.
  • Stand up straight like a soldier: Pretend to be a soldier. Stand up as straight and tall as you can. Taller! Taller! (Hold for 5 seconds.) Great. Now relax.
  • These examples are from Sheffield Children’s NHS Foundation Trust - more exercises like these can be found in their leaflet

Resources

  • Quick mindfulness - NOW: Notice, right now, your focus of attention. Observe and say to yourself (and notice) whatever you are doing, e.g. 

    • I am breathing 

    • I am sitting 

    • I am looking 

    • I am listening 

    • I am walking 

    • Wise Mind: Where shall I focus my attention now?  

  • Model Breathing: This technique is to be modelled by another person. Draw the focus towards your own breathing to model for the person in distress. Demonstrate slow deep breaths, in through your nose and out through your mouth. Gently encourage them to copy your breathing pattern and try to follow along. There is no time limit for this exercise, repeat your breathing until you are both breathing in and out together. Continue until their natural breathing pattern slows and becomes more relaxed. If it helps, encourage the person to envision a balloon being inflated in their belly

  • NHS videos

  • The 4-7-8 (or relaxing breath) exercise

  • Wellbeing: Online introduction to Mindfulness - Wellbeing Suffolk

These techniques can help to manage with some of the uncomfortable feelings of anxiety. Some of these reactions are outlined by the diagram below, known as the “fight or flight” system.  

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