Mindfulness has become one of the most popular words of our time. It appears in schools, offices, apps and self-help books. But behind the popularity there is something very simple and very old: the ability to be fully present with what is happening right now, without getting lost in thoughts about it.
This article explains what mindfulness really is, how it relates to meditation, and how to practise it with simple exercises that fit into an ordinary day.
Contents
- What is mindfulness?
- Where mindfulness comes from
- Mindfulness and meditation: what is the difference?
- Why people practise mindfulness
- Six simple mindfulness exercises
- Mindfulness in daily life
- Common misunderstandings
- Beyond mindfulness: from technique to presence
- Frequently asked questions
What is mindfulness?
Mindfulness is paying attention to the present moment, on purpose, with openness and without judgement.
Each part of that sentence matters:
- Paying attention. Noticing what is actually here: sensations in the body, sounds, thoughts, emotions.
- To the present moment. Not to memories of the past or plans for the future, but to what is happening now.
- On purpose. Choosing to be aware, rather than running on autopilot.
- With openness and without judgement. Observing experience as it is, without immediately labelling it as good or bad, or trying to change it.
Most of the time, we are not really where we are. We eat while scrolling, listen while preparing our answer, walk while replaying a conversation. Mindfulness is the practice of coming back.
Where mindfulness comes from
The word “mindfulness” is a translation of the Pali word sati, which comes from Buddhist teachings and originally meant “remembering”: remembering to be aware.
In the late 20th century, mindfulness was adapted into secular programmes, most famously Mindfulness-Based Stress Reduction (MBSR), developed by Jon Kabat-Zinn in the United States. Since then it has spread far beyond its spiritual origins and is now practised by people of every background, religious or not.
Mindfulness and meditation: what is the difference?
The two are closely related but not the same:
- Meditation is a formal practice: you set aside time, sit down and train attention, for example on the breath.
- Mindfulness is a quality of attention that can be present in anything you do: washing dishes, walking, talking, working.
Meditation is like going to the gym; mindfulness is how you move through the rest of the day. Regular meditation makes mindfulness in daily life much easier, and daily mindfulness deepens meditation. If you are new to formal practice, start with our guide to meditation for beginners.
Why people practise mindfulness
People come to mindfulness for many reasons. Those who practise regularly often describe:
- More calm. Less automatic reactivity, more space between what happens and how you respond.
- Clearer thinking. Less mental noise and better focus on one thing at a time.
- Better relationships. Listening more fully, reacting less sharply.
- More enjoyment of ordinary life. Food, nature, conversations and simple moments feel richer when you are actually present for them.
- Greater self-understanding. Seeing your habits, patterns and emotions more clearly.
Mindfulness has been widely researched, and many people find it supportive in stressful periods. It is not, however, a replacement for medical or psychological treatment.
Six simple mindfulness exercises
1. Three mindful breaths
Stop what you are doing. Take three slow breaths, feeling each inhale and exhale completely. Notice the air entering and leaving, the movement of the chest and belly. Then continue your activity. This takes less than a minute and can be done many times a day.
2. The body scan
Lie down or sit comfortably. Slowly move your attention through the body, from the top of the head to the toes. Notice any sensations: warmth, tension, tingling, or simply nothing in particular. Do not try to change anything. Just notice. 10–20 minutes is ideal, but even five minutes helps.
3. Five senses (5-4-3-2-1)
Wherever you are, notice:
- 5 things you can see;
- 4 things you can feel (for example, your feet on the floor, the fabric of your clothes);
- 3 things you can hear;
- 2 things you can smell;
- 1 thing you can taste.
This exercise brings you quickly out of thoughts and back into the present.
4. Mindful eating
Choose one meal, or even one bite, to eat with full attention. Look at the food, notice its smell, chew slowly, and feel the taste and texture change. Put down your fork between bites. Most people are surprised how different food tastes when they are actually present for it.
5. Mindful walking
Walk slowly, without headphones. Feel the contact of each foot with the ground, the shift of weight, the movement of the legs. When the mind wanders, come back to the sensation of walking. Even a five-minute walk to the shop can become a practice.
6. The pause (STOP)
When you notice stress or irritation building:
- Stop what you are doing;
- Take a breath;
- Observe what is happening in your body, emotions and thoughts;
- Proceed, choosing your response rather than reacting automatically.
Mindfulness in daily life
The real power of mindfulness lies not in special exercises, but in bringing awareness into ordinary moments:
- Morning: before reaching for your phone, take a few breaths and notice how you feel.
- Commuting: instead of scrolling, notice your surroundings, sounds and your breath.
- Work: do one task at a time with full attention. When you switch tasks, pause for a breath.
- Conversations: listen with your whole attention, without planning your answer.
- Household tasks: washing dishes or folding laundry can become moments of calm presence.
- Evening: before sleep, take a minute to notice the day without judging it.
Common misunderstandings
- “Mindfulness means emptying the mind.” No. Thoughts are part of experience. Mindfulness means noticing them without being carried away.
- “Mindfulness means always being calm.” You can be mindful of anger, sadness or fear. Mindfulness is about awareness, not about feeling a particular way.
- “Mindfulness is just a relaxation technique.” Relaxation can be a side effect, but the essence is clear awareness, which can sometimes reveal uncomfortable things.
- “I don’t have time for mindfulness.” Mindfulness does not require extra time. It is a way of doing what you already do, with attention.
- “An app is all I need.” Apps are a good start, but practising with experienced guidance and a group often takes you much deeper.
Beyond mindfulness: from technique to presence
For many people, mindfulness begins as a useful technique for stress and focus. Over time, it often opens a deeper question: who is the one who is aware?
When you practise noticing thoughts, emotions and sensations, you gradually discover that you are not only these passing experiences. There is also the awareness in which they appear. Exploring this awareness directly is the territory of stillness practice, self-inquiry and non-dual teachings. Read more in How to Practice Stillness and What Is Non-Duality?
Words like “awareness” and “presence” are pointers, not definitions. They invite you to look at your own experience rather than to adopt a new idea.
Practise with Giving School
At Giving School, mindfulness is the starting point of a deeper path: from training attention to living from inner stillness and presence.
- Practice of Stillness Online — weekly guided practice of attention and presence, online.
- Practice of Stillness in Riga — weekly sessions in person.
- Foundations Retreat — a residential retreat in Latvia for those who want to go deeper.
Frequently asked questions
How long should I practise mindfulness each day?
Start with 5–10 minutes of formal practice a day, plus short moments of mindfulness during daily activities. Regularity matters more than duration.
Is mindfulness religious?
Mindfulness has roots in Buddhist teachings, but the way it is practised today is usually secular. People of any faith, or none, can practise it.
Can children practise mindfulness?
Yes. Simple exercises like mindful breathing or the five senses work well for children, in shorter and more playful forms.
What is the difference between mindfulness and awareness?
Mindfulness is the practice of paying attention. Awareness is the capacity in which everything is noticed. Mindfulness trains attention; over time it can lead to recognising awareness itself.
How soon will I notice results?
Many people notice small changes, such as feeling a little calmer or less reactive, within a few weeks of regular practice. Deeper changes come with time.