Ways to practise mindfulness
There are many exercises, activities and methods that can help you practise mindfulness. It might take a while to find out what works for you, and that’s okay.
Once you’ve found with a way that works for you, try to do it regularly. Having a set time each day to practise can help embed mindfulness into your routine. Just 5 minutes a day can help start to you feel the benefits.
It’s not the only way, but meditation practise is a great way to incorporate mindfulness into your daily routine. Guided meditation exercises are a good way to start. These are led by a guide, whether in-person or through audio or video. The
guide can help you focus your attention on your thoughts or feelings.
There are many apps and websites that offer free mindfulness meditation exercises.
Download the free mindfulness app from Smiling Mind
Guided breathing exercises can help direct where to place your focus. You can do this at any time by paying attention to your breath. Notice the breath going in and out. You don’t need to change your breathing, it’s about being aware of each
breath as it is.
Mindful walking is a great way to work mindfulness into your daily routine. Find a nice safe place to walk – like a park or garden – and think about your senses while you’re walking. What can you see, hear, touch, smell or taste?
Learn about mindful walking from the Heart Foundation
When you’re hungry or distracted, you might not pay much attention to what you’re eating. Mindful eating is practising mindfulness when planning and eating food. It can help improve your relationship with food by changing the way you eat.
Learn about mindful eating from Eating Disorders Victoria (PDF)
Mindful listening is applying all your attention to what someone is saying. Sometimes we can get caught up in other noises or thoughts, or in what we’re going to say next. Mindful listening can help you take in more of what is being said. It can
also help you to retain important information for longer.
Focusing your attention on how your body feels can help ground you in the moment and reduce stress. Scan slowly from head to toe, noticing how every part of your body feels. This can be a calming activity to do before going to sleep.
Mindful yoga applies the principles of mindfulness to the physical practice of yoga. Bringing attention to your movements can turn the experience into a form of meditation.
Find mindfulness activities for children, teenagers and parents – Raising Children