Mindfulness has gained popularity in recent years as an effective way to manage stress, reduce anxiety, and improve overall mental health. But what is mindfulness? In simple terms, mindfulness is the practice of paying attention to the present moment without wandering too far into the past or presence. This allows us to step away from the noise in our heads, our worries about the past, and our anxieties about the future and to focus on the here and now.
The mindfulness techniques offered below are flexible, and shouldn't need a lot of time, money, or special equipment to practice. I've tried to offer a selection of tools and techniques that can be used in every day life and that will suit a variety of different personalities and lifestyles. You might find some that work well for you and others that don't! Have a wee read through them all and try to pick one that you feel suits you best.
What it is: Mindful breathing is one of the most popular mindfulness practices. It involves paying close attention to your breath and observing how it feels as it moves in and out of your body. There are many different types of mindful breathing, such as box breathing and the 4-7-8 method. We'll focus on box breathing here but there's a useful article on different types over at the British Heart Foundation website.
How to do it: Find a quiet space where you won’t be disturbed. Sit in a comfortable position with your back straight. Close your eyes and focus on your breathing. Try to visualise a box being drawn in your head with each step.
Make your way around the four sides of the box four times
Why it works: Breathing mindfully helps activate the parasympathetic nervous system, which calms your body's fight-or-flight response. This helps reduce stress and anxiety, bringing you back to a more grounded state.
What it is: Body scan meditation is a way to reconnect with your body by paying attention to each part of it, one area at a time. This practice can help you release physical tension and helps to increase your mind-body connection.
How to do it: Lie down or sit in a comfortable position. Close your eyes and focus on each part of your body, starting from your head and moving your way down your body. Notice any sensations, whether they are tension, tingling, or relaxation. Don't try to change what you feel—just observe. From your head, down to your toes. Spend a few minutes on each body part until you’ve scanned your entire body.
Why it works: This practice brings your focus away from racing thoughts and onto your physical sensations. It’s particularly helpful for those who experience physiological effects of stress or anxiety such as a right chest, tense shoulders, or a clenched jaw.
What it is: Mindful walking involves focusing on the experience of walking, paying attention to the sensations in your body and your surroundings. It’s an active form of mindfulness that can be done anywhere but you may wish to choose a favourite park or a place you feel safe.
How to do it: Find a quiet place to walk—this could be in a park, garden, or even your living room. Try and leave your headphones at home for this one! Walk at a slow, comfortable pace, and concentrate on each step. Pay attention to your senses. How your feet make contact with the ground, the feeling of the air against your skin, the smell of freshly cut grass, the rhythm of your breathing as you move.
Why it works: Mindful walking connects the mind with the body, making it easier to stay present. It’s a great way to practice mindfulness for those who find it hard to sit still for long periods.
What it is: The 5-4-3-2-1 grounding technique is a quick and simple mindfulness tool that uses your senses to bring you back to the present moment.
How to do it: When you feel anxious or overwhelmed, take a deep breath and think about
Why it works: By engaging your senses, this technique helps pull your focus away from anxious thoughts and into the present moment, which is especially helpful during moments of stress or anxiety.
What it is: Mindful visualisation is the practice of imagining a peaceful scene in great detail to help relax your mind and body.
How to do it: Close your eyes and picture a calm, serene place—a beach, a forest, or anywhere that brings you peace. You might choose somewhere that you know that feels safe, or somewhere you've never been before. Imagine yourself there, paying attention to the sights, sounds, and smells. Spend 5-10 minutes in this visualisation, focusing on the peaceful emotions it brings up. You can even bring in a safe person to join you in your safe space in your mind.
Why it works: visualisation allows you to mentally escape from stressors and immerse yourself in a relaxing environment, promoting relaxation and reducing anxiety.
Before starting any mindfulness technique, find a quiet place where you won’t be disturbed. Make sure you are comfortable and have a few minutes to yourself. You don’t need any special tools or equipment—just your attention and a willingness to focus on the present moment.
Try to practice mindfulness daily, even if just for a few minutes. Consistency is key to reaping the benefits of mindfulness.
Mindfulness won’t make your stress disappear overnight, but it helps you change how you respond to stress. Over time, you'll notice that you feel more in control of your thoughts, more grounded, and better able to handle difficult situations.
With mindfulness, you’ll develop greater self-awareness and emotional regulation, which can lead to improved relationships, productivity, and overall well-being.
One of the great things about mindfulness is that it can be practiced anywhere—including during online therapy sessions. At McGill Counselling, I offer a range of therapy options, including online counselling, where we can incorporate mindfulness techniques into your treatment plan.
Whether you’re at home, at work, or on the go, you can access therapy from the comfort of your own space. Online counselling provides the flexibility to join our sessions wherever you are, helping you fit mental health care into your life.
If you're interested in learning more about how mindfulness can benefit you, or you'd like to arrange a free consultation for counselling sessions please do get in touch.
