What Is Mindfulness? Everyday Health MenuNewslettersSearch Wellness What Is Mindfulness and How Can It Potentially Help Your Health and Wellness By Becky UphamMedically Reviewed by Justin Laube, MDReviewed: May 25, 2022Medically ReviewedThere are simple ways to center your thoughts and practice mindfulness anywhere.iStock (2)Mindfulness meditation is increasingly being studied and experimented with by the general public, and focuses in general on bringing a gentle awareness to the present moment, which can be practiced anywhere. The practice of mindfulness has been associated with benefits that range from stress reduction to relieving back pain to calming the symptoms of irritable bowel syndrome (IBS). It can also support more resilient mind states, but if you’ve never tried to be mindful, you might be unsure exactly what it is or how to try it. Mindfulness is actually quite straightforward, according to Jane Ehrman, a retired behavioral health specialist at Cleveland Clinic who now has a private practice in Cleveland. “It’s the practice of paying attention to just one thing; it’s being in the moment and aware of what you’re doing,” she says. “So, if you’re cutting a carrot, you’re paying attention to cutting the carrot. You’re not in your head thinking about six other things you need to do.” When you’re being mindful, says Ehrman, you become aware of your surroundings and also able to respond to what’s happening. “In mindfulness, you’re using your senses, being present, and not rehashing things that have already happened,” she says. When you’re mindful and present, you can enjoy each moment more, because you’re fully alive, says Ehrman. “Think about eating your favorite ice cream. When you’re practicing mindfulness, you can enjoy the flavor, feel how cold it is, and experience the texture and taste in your mouth and how good it feels when you swallow it,” she says. Contrary to what many people think, mindfulness isn’t about “shutting your mind off,” says Ehrman. “Only dead people’s minds are shut off; when you’re alive, your mind is always going,” she says. “Mindfulness is about practicing paying attention to one thing, and so as soon as your attention wanders, bring it back. When you do that, you’re strengthening your ability to focus and concentrate better and longer.” A subtle and key aspect of the practice is to be gentle and kind to yourself when your mind inevitably wanders. A Brief History of Mindfulness in the West Mindfulness comes from Buddhist and Hindu traditions dating back thousands of years, according to Ehrman. Although there isn’t complete agreement among scholars, modern-day mindfulness as it’s practiced in the United States and the West owes much of its popularity to Jon Kabat-Zinn, PhD, a meditation teacher and mind-body medicine researcher who was born in New York City in 1944, and who published the first study on mindfulness in a peer-reviewed journal. After encountering a Zen missionary while he was in college, Dr. Kabat-Zinn went on to study meditation with Buddhist teachers, including Philip Kapleau, Thích Nhất Hạnh, and Seung Sahn, before eventually founding the UMass Memorial Health Center for Mindfulness in Worcester, Massachusetts, says Ehrman.According to Kabat-Zinn's book Full Catastrophe Living, mindfulness is a moment-to-moment awareness and is cultivated by intentionally paying attention to the present moment with a nonjudging and nonstriving attitude of acceptance. Observing one’s own thoughts and feelings in this way can highlight the subjectivity and transient nature of them. Most Recent in Wellness 7 Potential Health Benefits of Lion s Mane Mushrooms 5 Potential Health Benefits of Biofeedback Therapy 7 Self-Care Practices That Are Perfect for Fall 5 Potential Health Benefits of Tongue Scraping Everyday Ways to Practice MindfulnessThe practice of mindfulness can be religious or secular, says Ehrman. “I take a secular approach of just being present with your breath and how it feels as you breathe in and breathe out,” she says. “Experience how the air feels as your chest expands and contracts. Notice how your body feels sitting in the chair without judging it or trying to change it.” A simple way to practice mindfulness during your day is when you go on a walk, suggests Ehrman. “While you’re walking, instead of thinking about all kinds of stuff you did or need to do, pay attention to how the air feels as it brushes past your skin. Notice trees and your surroundings. Notice how your body feels as you breathe air in and what’s happening in your body as you take each step.” You can practice mindfulness at work, too, says Ehrman. “Before a meeting, take a minute to just breathe in and out, and let your stress go,” she says. By doing that, you center yourself and circulate oxygen to your brain and body, which can allow you to be more present at the meeting, she adds. Potential Benefits of Mindfulness for Your Body and Health Practicing mindfulness doesn’t just help you deepen your experience of everyday moments — it’s associated with health benefits for both the body and mind, says Ehrman. Possible mindfulness health benefits include: Reduced Anxiety “Mindfulness can help when you’re in your head and scaring the daylights out of yourself worrying about something,” says Ehrman. By using mindfulness techniques, you can be more intentional about what you’re choosing to pay attention to or think about, she adds. “It can reduce anxiety. Part of anxiety is a story that you’re telling yourself in your head that’s usually not the [full] truth — it can be distorted and often may even be very negative.”A recent review notes that mindfulness-based programs reduce rumination and worry and increase positive emotions and self-compassion, all of which combine to help decrease anxiety and depression. Less Pain It may seem counterintuitive to think that mindfulness could help with pain, but the practice can help you work through it, says Ehrman. “When you’re in chronic pain and then all of a sudden, the pain gets worse, you’re [often] not mindful or in the moment. Instead, you’re [often] noticing that it’s getting worse. You [may] go up into your head and you might start thinking, ‘How much worse can it get?’ ‘I wonder how long it will last?’ or ‘Why is it hurting like that?’” she says. “[When this occurs] you’re no longer present to the pain, because you’re in your head already playing it out.” In mindfulness, you are intending to be fully present for the pain and you can breathe into it, explains Ehrman. “As you breathe [in] and as you exhale, you can start to settle and soften the areas around the hurt, and that actually reduces some of the pain,” she says. “It brings you to a place where you can respond to those questions running through your head. You can say to yourself, ‘I’m just going to stay with this and breathe with it.’ Imagine breathing in a calm energy and on the exhale, you’re imagining letting that tension go.” Staying present with that discomfort allows you to work with and through the pain, she adds.Mindfulness techniques may also assist in chronic pain management. One randomized clinical trial found these approaches helped adults with chronic pain on long term opiate therapy, who had misused opioids to manage pain, both decrease symptoms of discomfort and cut their opioid use significantly. Better Disease ManagementChronic stress can impact the way the body regulates the inflammatory response, which is thought to promote the progression of some chronic diseases, according to past research. Additional research has found links between stress and autoimmune disease, migraine, obesity, diabetes, high cholesterol, heart disease, and high blood pressure. Practicing mindfulness is one way to reduce stress, according to Ehrman. “When you’re stressed out, your immune system is like, ‘What’s going on here? Is there an invader around here?’” she says.Mindfulness may help rebalance the immune system, says Ehrman. “When your brain is in a state of peace and calm, your cells and tissues can repair themselves, and your body heals faster,” says Ehrman. There have been several studies to support this premise, including one classic study in which patients undergoing heart surgery who elected to do guided imagery had a shorter length of stay and needed fewer pain medications during recovery, she says. A past review of randomized controlled trials found mindfulness meditation had possible positive effects on markers of inflammation, cell-mediated immunity, and biological aging, but held the results were tentative and required further replication. Improved Irritable Bowel Syndrome IBS SymptomsPracticing mindfulness can ease the symptoms of irritable bowel syndrome, says Ehrman. One small study of 53 women and 15 men found that people who underwent mindfulness training were able to reduce the severity of IBS symptoms and improve their quality of life. “The bowel or gut is the seat of emotion,” she says. “When you get nervous, you [may] get a knot in your stomach, and when you’re excited, you feel butterflies.” Because your gut is always paying attention to your perceptions and to what you’re thinking, when you can calm yourself down, your bowel can calm down, she explains.Past research suggests the gut microbiome has an important role in the bidirectional interactions between the gut and the nervous system. In essence, it interacts with the central nervous system by regulating your brain chemistry and influencing systems in the body associated with stress response, anxiety, and memory function. Lessened Severity of Menopause SymptomsIt’s estimated that as many as 85 percent of postmenopausal women have experienced at least one symptom of menopause, which can include hot flashes, sleep disturbances, and vaginal dryness. One study found that women with higher mindfulness scores and less stress had, on average, lower symptom scores for irritability, depression, and anxiety, though it didn’t show any benefits for hot flashes or night sweats. Past research has also found that women who practiced mindfulness over a period of several weeks were “bothered less” by hot flashes and night sweats and reported improvements in overall quality of life. Eased Skin-Problems Higher-than-normal stress levels can negatively impact skin and worsen inflammatory skin conditions, including eczema, psoriasis, and acne, according to Apple Bodemer, MD, a dermatologist at the University of Wisconsin School of Medicine and Public Health in Madison.Meditation has been shown to deactivate parts of the brain that are stimulated by chronic itch and stress and to decrease inflammatory markers. Research suggests that mindfulness may be useful for those with atopic dermatitis, a type of eczema, to reduce “itch catastrophizing,” which refers to negative thought patterns around itch. That study also found that the mindfulness technique of “acting with awareness” (focusing on your current experience) was also linked to lower levels of itchiness. Editor s Picks in Wellness What Are Alternative Complementary and Integrative Health Approaches 7 Ways to Practice Breath Work for Beginners Sound Baths Soothing Stress With Sound All About Reiki How This Type of Energy Healing Works and Its Health Benefits Possible Benefits of Mindfulness for Self-CareMindfulness can be an important component of self-care because it gives you the space to check in with yourself at different moments; by noticing your thoughts and feelings, you can make adjustments to your habits and behaviors, says Ehrman. Here are a few ways practicing mindfulness may enhance your self-care routine: Improved Emotional IntelligenceEmotional intelligence is the ability to perceive, understand, regulate, and express emotions in ways that are appropriate to the situation and context. By staying present in the moment, you can be more thoughtful in how you speak or react, says Ehrman. “Say you’re in a difficult situation or having a difficult conversation with someone, take a breath or two before you respond,” she says. “Just settle yourself so that you’re actually deciding what you’re going to say and how you’re going to say it.” Sharpened Ability to Make Diet and Food Choices Mindful eating is another form of mindfulness practice, and can be used when you’re eating healthy foods or not, says Ehrman. “If you’re going to eat some ice cream or your favorite brownie, shouldn’t you thoroughly enjoy it?” she says jokingly. “How often do you take the first bite and go, ‘That’s great,’ and then you’re off the races in your head about stuff and the next thing you know, you’ve eaten it all without realizing it,” she says. “As my husband sometimes says, ‘Who finished my popcorn?’ she adds with a laugh. “When you eat mindfully, you may find that you eat less because you’re more satisfied.” Mindful eating also opens awareness to check in with your body on whether or not it's full, and whether the food and overall experience was nourishing. This can support making healthier choices in the future. Better Sleep and Less Insomnia Our thoughts often start racing as soon as our head hits the pillow, says Ehrman. “We begin thinking about what didn’t get accomplished, what needs to get done tomorrow, or an uncomfortable situation that we’ve been ‘spinning’ all day,” she says. “Instead of going down that path, try to mindfully get into bed and take 30 seconds to feel your body resting on the mattress,” she says. “Feel the covers resting on your skin and how comfortable those covers feel and just breathe.” Be present with the fact that the day is done, and give yourself permission to simply lie there and breathe, Ehrman adds.There is research to back up this advice, including a meta-analysis and review showing mindfulness meditation helped improve sleep quality in people who experienced rest disturbances, when compared with control groups — and the benefits may last long term. How to Start Practicing Mindfulness There is no right or perfect way to practice mindfulness. Ehrman suggests choosing a place where you can be free of interruptions from people, pets, and anything else. “Use your smart device to set a timer for one or two minutes,” she says. Also, you can add instrumental music or nature sounds in the background if you feel like it, she recommends. “Sit or lie down comfortably — you don’t have to be cross-legged or with your thumb and a certain finger together — you don’t have to do any of that,” says Ehrman. “If you’re comfortable closing your eyes, I suggest you do that, because that can take out a lot of distractions. Then just pay attention to your breathing.” When you have some kind of thought, just tell yourself you’ll come back to that later, and go back to focusing on your breathing, she says. Some people focus on a mantra, which can be spiritual or secular, says Ehrman. A mantra is a word or phrase that is repeated during mindfulness, or other forms of meditation. Examples of mantras are, “In this moment, I am well,” or “In this moment, I am peaceful and calm,” she says. “You can also focus on just a word — for example, ‘joy,’ and just repeat that at your own pace.” Even for someone who has been practicing mindfulness for as long as Ehrman has, there can be an ongoing argument in her head about whether it’s working or if she should continue. “And that’s okay,” she says. “There’s no good or bad or right or wrong way — it’s a practice every day.” You don’t necessarily need a dedicated space or a timer to practice mindfulness, either, says Ehrman. “You can practice anywhere,” she says. “You don’t even need to sit; you can stand and gaze out the window or even stare at a beautiful scene on your screensaver.” For many, mindfulness can be quite challenging, and even demoralizing. It’s both an individual practice, and yet essential to get help and to explore practicing with others. There are introductory classes, such as mindfulness-based stress reduction (MBSR), and mindful self compassion (MSC), and other groups in most major cities. Exploring Mindfulness Through Movement Another way to begin the practice of meditation is through yoga, a mind-body practice that incorporates movement with body and breath awareness that shares similarities to mindfulness, says Ehrman. “In yoga, you have to pay attention to the position in the body and breathe into it. It’s very difficult to be in your head and actually do the yoga positions well,” she says. “Focus and balance are also very strongly connected — try to stand on one foot while you’re thinking about your to-do list, and you’ll fall over right away.” You can also try practices like qigong, tai chi, and embodied dance, which all differ in their nature and historical roots, but all use various exercises to balance the energy within the body and incorporate a mindful approach to movement. Most Popular in Wellness 6 Possible Health Benefits of Deep Breathing Does Size Really Matter How to Beat Tech Neck — and Why It s So Bad for Your Health 76 Top Self-Care Tips for Taking Care of You Mindfulness ResourcesIf you’re ready to try mindfulness, most communities have universities or local organizations, such as guided programs at the YMCA, to get you started. Below is a list of some recommended resources to help you begin your journey. BooksWherever You Go, There You Are, by Jon-Kabat ZinnMindfulness, by Mark Williams and Denny PenmanPeace is Every Step: The Path of Mindfulness in Everyday Life, by Thich Nhat Hanh Online ResourcesUMass Memorial Health Center for Mindfulness offers free online mindfulness sessions.UCLA Mindful Awareness Research Center offers free resources such as guided meditations.UC San Diego Center for Mindfulness offers daily streams and recordings of mindfulness and compassion sessions. Apps for MindfulnessThe Cleveland Clinic offers apps called Stress Free Now and Go! To Sleep.Ten Percent Happier offers meditations and a special Coronavirus Sanity Guide.The app Headspace offers meditations and a free 10-day beginner course. Additional reporting by Jessica Migala. Editorial Sources and Fact-Checking Kabat-Zinn J. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness. 1990.Maddock A, Blair C. How Do Mindfulness-Based Programmes Improve Anxiety, Depression and Psychological Distress? A Systematic Review. Current Psychology. September 2021.Garland EL, Hanley AW, Nakamura Y, et al. Mindfulness-Oriented Recovery Enhancement vs Supportive Group Therapy for Co-Occuring Opioid Misuse and Chronic Pain in Primary Care. JAMA Internal Medicine. February 2022.Cohen S, Janicki-Deverts D, Doyle WJ, et al. Chronic Stress, Glucocorticoid Receptor Resistance, Inflammation, and Disease Risk. Proceedings of the National Academy of Sciences. April 2, 2012.Sharma M, Rush SE. Mindfulness-Based Stress Reduction as a Stress Management Intervention for Healthy Individuals: A Systematic Review. Journal of Evidence-Based Complementary & Alternative Medicine. October 2014.Halpin LS, Speir A, CapoBianco P, Barnett SD. Guided Imagery in Cardiac Surgery. Outcomes Management. July 2002.Black DS, Slavich GM. Mindfulness Meditation and the Immune System: A Systematic Review of Randomized Controlled Trials. Annals of the New York Academy of Sciences. January 2016.Naliboff BD, Smith SR, Serpa JG, et al. Mindfulness-Based Stress Reduction Improves Irritable Bowel Syndrome (IBS) Symptoms via Specific Aspects of Mindfulness. Neurogastroenterology & Motility. April 7, 2020.Carabotti M, Scirocco A, Maselli MA, Severia C. The Gut-Brain Axis: Interactions Between Enteric Microbiota, Central and Enteric Nervous Systems. Annals of Gastroenterology. April–June, 2015.Sussman M, Trocio J, Best C, et al. Prevalence of Menopausal Symptoms Among Mid-Life Women: Findings From Electronic Medical Records. BMC Women’s Health. August 13, 2015.Sood R, Cuhle CL, Kapoor E, et al. Association of Mindfulness and Stress With Menopausal Symptoms in Midlife Women. Climacteric: The Journal of the North American Menopause Society. January 17, 2019.Carmody J, Crawford S, Salmoirago-Blotcher E, et al. Mindfulness Training for Coping With Hot Flashes: Results of a Randomized Trial. Menopause. June 2011.Zeidan F, Martucci KT, Kraft RA, et al. Brain Mechanisms Supporting the Modulation of Pain by Mindfulness Meditation. The Journal of Neuroscience. April 2011.Lüßmann K, Montgomery K, Thompson A, et a. Mindfulness as Predictor of Itch Catastrophizing in Patients With Atopic Dermatitis: Results of a Cross-Sectional Questionnaire Study. Frontiers in Medicine. March 2021.Rodriguez-Ledo C, Orejudo S, Cordoso MJ, Balaguer A, Zarza-Alzugaray J. Emotional Intelligence and Mindfulness: Relation and Enhancement in the Classroom With Adolescents. Frontiers in Psychology. November 9, 2018.Rusch HL, Rosario M, Levison LM, et al. The Effect of Mindfulness Meditation on Sleep Quality: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Annals of the New York Academy of Sciences. June 2019.Show LessNEWSLETTERS Sign up for our Healthy Living Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. 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