Photo by Motoki Tonn on Unsplash
In short: Mindfulness is paying attention to the present moment, on purpose and without judging it. You don’t need equipment, experience or any particular belief, only a few minutes a day and a little patience. Practised regularly, it helps you feel calmer, concentrate better, sleep more easily and enjoy your days more. Below you’ll find answers to the 18 questions people ask most often.
You’re in the shower, and in your head you’re already in the ten o’clock meeting. You’re at dinner, and you’re going over something that was said yesterday. You’re reading a bedtime story, and you’re writing tomorrow’s shopping list. Your body is in one place and your mind is nearly always somewhere else.
Have you noticed how much of life goes by like that? Mindfulness is the way back to where you actually are. It’s a simple idea, and it raises a lot of questions, so here they are, one by one. Read from the top, or go straight to the question that’s on your mind.
Frequently asked questions
The basics
What is mindfulness?
Mindfulness is paying attention to the present moment, on purpose and without judging it. You notice your thoughts, your feelings and the sensations in your body as they are, right now, and you stay with what you’re doing: drinking your tea, listening to your child, walking to the car.
Most of the time, the mind is somewhere else, replaying yesterday or rehearsing tomorrow. Mindfulness is the gentle habit of coming back. It’s simple, though not always easy, and anyone can learn it.
What are the benefits of mindfulness?
The first thing most people notice is that they feel calmer. When you’re overwhelmed, your thoughts race and it’s hard to concentrate on anything. Bringing your attention back to the present quietens that noise, and you feel more centred.
Many people also sleep better, concentrate more easily, react less sharply and enjoy ordinary moments more. Your body benefits too, because a calmer mind means less tension carried in your shoulders, your jaw and your stomach.
Can anyone practise mindfulness?
Yes. There’s no right type of person for it. You don’t need to be calm by nature, flexible, or good at sitting still. Your age, your background and your experience don’t matter.
All it asks for is an open mind, a willingness to learn and a little patience. Like any new skill, it takes practice. Be kind to yourself while you learn, and adapt it to your own life: there’s no right or wrong way to do it.
Is mindfulness a religious practice?
No. Mindfulness has its roots in ancient Buddhist meditation, but the way it’s taught today is secular. You can practise it whatever your beliefs, or with none at all.
If you do have a faith or a spiritual practice, mindfulness can sit comfortably beside it. The self-awareness, compassion and inner peace it brings often deepen what’s already there.
What are some common misconceptions about mindfulness?
There are several, and they put a lot of people off before they’ve even tried.
“It’s only for monks and spiritual people.” Most people who practise do so for very down-to-earth reasons: less stress, better focus, feeling better in themselves.
“It’s all about relaxing.” You’ll often feel more relaxed, but mindfulness isn’t zoning out or escaping. It’s learning to see your thoughts and emotions clearly without being carried off by them, and that can be real work.
“It’s a quick fix.” It’s a skill that develops with time and practice, and it won’t solve every problem. For a mental health condition or another serious difficulty, you need proper professional support as well.
“It means meditating.” Meditation is one way. You can be just as mindful doing yoga, walking, cooking or washing the dishes, if you give the task your full attention.
“You do it alone.” You can, but practising in a group is a lovely experience. You meet people with the same aims, and it’s easier to keep going together.
How to practise
How do I practise mindfulness?
Begin by letting go of distractions and judgements, and simply observe what’s there, with curiosity and kindness.
The classic way is meditation. Find a quiet, comfortable place to sit or lie down and follow your breath. Feel the air moving in and out. When your mind wanders, and it will, bring it gently back. That returning is the practice. You’ll find several exercises in my step-by-step guide to mindful breathing.
You can also practise in the middle of your day by using your senses. Notice the sun on your skin, the leaves moving in the wind, the warmth of the mug in your hands. Even the dullest chore becomes a moment of presence.
What are some mindfulness exercises I can try?
Here are four that are easy to begin with.
The body scan. Lie down somewhere quiet and move your attention slowly from head to toe, noticing sensations and tension without trying to change them. It’s a good way to reconnect with your body and let go of the day. If you enjoy it, you may like autogenic training, which works in a similar way.
The mindful walk. Walk and simply notice: your feet touching the ground, the air on your face, the colours and sounds around you.
Mindful breathing. Anywhere, at any time, take a few deep breaths and give all your attention to the air going in and out. Coming back to your breath is the simplest exercise there is.
A gratitude moment. Each day, think of what you’re thankful for: someone you love, something you enjoy doing, or simply being here today.
Whichever you choose, approach it with curiosity, openness and kindness.
How often should I practise mindfulness?
Every day if you can, even for a few minutes. Daily practice is what turns mindfulness into a natural part of your routine. In the beginning, several short moments spread over the day help you find out what suits you. Later, it blends more and more into ordinary life.
You don’t have to be perfect. Mindfulness is a practice with no finishing line. If you miss a day or two, just begin again.
How long should I practise mindfulness?
There’s no single answer, because it depends on you. Start short: five to ten minutes a day is plenty. As you get more comfortable, you can sit for longer if you’d like to. Some people enjoy twenty minutes or half an hour, others go on for an hour.
Longer isn’t necessarily better. Five minutes done regularly, with kindness and an open heart, will do more for you than a long session once in a while.
How long does it take to see the benefits of mindfulness?
It varies from person to person. Some people feel calmer and clearer after only a few sessions. For others it takes several weeks of regular practice before they notice a change, and often it’s someone close to them who notices first.
What makes the difference is consistency. Come to it with an open mind, practise a little each day, and let the results arrive in their own time.
Do I need any special equipment to practise mindfulness?
No. You need yourself, your breath and a willingness to be here. No special clothes, no expensive tools.
A few things can make it more comfortable if you like them: a cushion or a mat for sitting, a timer or an app so you don’t keep checking the clock, soft light, quiet music, a candle or a plant nearby. All of these are optional. You can practise just as well in a quiet room as on a busy street.
Mindfulness and your health
How does mindfulness reduce stress?
When you’re under stress, your body releases stress hormones such as cortisol and adrenaline. Your heart beats faster, your blood pressure rises and your muscles tighten, ready to fight or run. That’s useful in an emergency, and exhausting when it goes on all day.
Mindfulness helps you notice what’s happening in your thoughts and your body as it happens. You learn to observe whatever is stressing you without reacting on the spot, so you can choose your response. With regular practice your body settles more quickly, and you handle difficult moments with more calm. For more ideas, see my 18 FAQs on stress.
How does mindfulness improve focus and concentration?
Each time your mind wanders and you bring it back, you’re training your attention, a little like a muscle. Over time it becomes easier to stay with one task and to let distractions pass.
You also become quicker at spotting the thought or emotion that’s about to pull you off track, before you’ve followed it for twenty minutes. Even a few minutes a day make a real difference over time.
Can mindfulness help me sleep better?
Very often, yes. What keeps many of us awake is a busy mind: the conversation you’re replaying, tomorrow’s list. Mindfulness teaches you to let those thoughts go by and to come back to the present, which is your bed, your breath and your tired body.
Slow breathing and a body scan relax your muscles and calm your nervous system, so it’s easier to drift off. Try adding a few mindful minutes to your bedtime routine, alongside the other habits I describe in simple habits for better nights. If you’ve been sleeping badly for a long time, do mention it to your doctor.
How does mindfulness promote happiness and well-being?
In several quiet ways.
Less worry. You spend less time fretting about the future or going over the past.
More self-awareness. You understand your own needs and wishes better, so you make choices that suit you.
More positive emotions. Gratitude, compassion and joy have room to grow when you slow down enough to feel them.
Better relationships. You listen more fully and feel more empathy for others.
More resilience. You recover more easily from setbacks.
Being present is also where joy lives, as I explain in my 18 FAQs on joy.
Can mindfulness be used to treat mental health conditions?
Mindfulness can support and complement treatment for difficulties such as anxiety, low mood or the effects of trauma. It can help you live with difficult emotions and be more accepting and compassionate towards yourself.
It doesn’t replace professional care. If you’re struggling with your mental health, please talk to your doctor or a qualified mental health professional, and build a plan that fits your situation. Ask them whether mindfulness could be part of it, and how to practise it safely.
Mindfulness in everyday life
How can I incorporate mindfulness into my daily life?
Choose moments that already exist in your day.
Start with your breath. A few deep breaths, your attention on the air going in and out. When your mind wanders, come back.
Walk mindfully. In a park or a wood if you can, noticing what you see, hear and smell.
Eat mindfully. Put your phone and computer away, and taste each mouthful: the flavour, the texture. I cover this in 18 FAQs on mindful eating.
Take small pauses. A few minutes, here and there, to check in with yourself.
Practise gratitude. A moment each day for what you appreciate.
For a fuller day, from morning to evening, see the power of mindful habits.
What is a mindful lifestyle?
It’s a way of living in which you bring presence and awareness to the main areas of your life, and give priority to what supports your well-being and inner peace.
Mindful habits. Moving regularly, eating well, sleeping enough, and doing your daily routines with attention.
Mindful relationships. Being fully there when you listen and talk, spending time with people who lift you up, and letting go of relationships that no longer do you good.
Mindful self-care. Meditation, yoga or writing in a notebook, rest when you need it, and kindness towards yourself. More on this in mindful self-care.
Mindful work. Giving your full attention to one task at a time, taking breaks, and using your commute as a moment of presence.
It doesn’t mean changing your whole life overnight. It means small, steady changes that add up. It’s never too late to begin, and the present moment is always available to you, here and now.
Would you like some help?
Presence, at the table, in your body and in your day, runs through everything we do in my group programmes in nutrition and health, such as Six Tuesdays in Montignac. If you’d like to be told when the next group opens, drop me a line at hello@catherinepolet.coach.
Would you rather work one to one? I also coach online. Book a free 20-minute call, and bring the question about mindfulness that isn’t on this list. I’d be glad to answer it with you.
About Catherine
I’m Catherine Polet, a holistic nutrition health coach, yoga and autogenic training teacher for more than 30 years, author and speaker. I help people find a way of eating and living that suits their own body, online in English, French, Spanish and German, and in person in Southwest France.
