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Mindfulness

Information

Mindfulness is an ancient form of meditation that has roots in Eastern religions and traditions such as Buddhism, Hinduism and Christianity. However, mindfulness is not a religion and can be practised by anyone with or without religious beliefs, alone or as part of a group.

Mindfulness is simple and can be practiced at any time and location and does not need any special equipment. A basic mindfulness meditation takes a few minutes.

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What is mindfulness?

Why should I try it?

Mindfulness reading

What is mindfulness?

Why should I try it?

Mindfulness reading

Coping with

Top tips for practising mindfulness

The following buttons are self-help suggestions

Finding help

Who can you talk to?

Seek any local Mindfulness groups in your area
Ask your GP for information
Seek out Mindful practices in your area

Select the underlined topics below to view what resources are available.

Helpful websites or services

Useful apps and tools

Helpful websites or services

Useful apps and tools

Getting more help

If you haven’t already found the help you’re looking for, you can find additional information and services which are more interactive here.

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Local Services

Local Services

Authors: Kerry Wheat - Senior Psychological Therapist and Julia Ford - RNLD, Clinical Digital Lead

Last reviewed: 13/07/23

Given below is an example of a script from a guided Mindfulness meditation.

This meditation has three stages, it can be helpful to think about an hour glass shape as you move through the stages. First practice in a place that is safe for you; and once practiced this can be applied anywhere.

Sitting comfortably; eyes closed if you feel safe to do so, feet flat on the floor. Allowing your arms to sit comfortably on your lap or by your sides. (This is the recommended position, but if you are unable to sit this way then lie down or stand – do what feels comfortable).

Stage one – Noticing

What is going on for you right now in this moment–

what body sensations are you feeling, maybe contact with a chair or bed, maybe areas of tension and discomfort or unpleasant sensations in the body, maybe areas of softness and ease;
What thoughts are around – seeing if you can look at them and not get caught up and overwhelmed by them, observe them like watching birds or clouds passing through the sky, allowing them to come and go without judgement or resistance;
What Emotions do you notice, see if you can allow them to be there without resisting and pushing them away or getting too attached to them.

Stage two – Gathering around the breath

Bringing your awareness to the breath in your body. Where do you feel the breath in the body, can you notice it at the front, sides and back of the body. No need to alter your breath in anyway just allow the breath to breath itself. If your mind wanders (which it most definitely will, that’s normal), just kindly bringing it back to the breath – over and over if necessary, remember we are training the mind in awareness so when your mind wanders and you notice and bring it back that is a magic moment of awareness. Can you rest with the rhythm of the breath whatever that rhythm is? Uses the breath as the anchor to bring your mind back.

Stage three – Expanding

Broadening your awareness to include the breath and the body. Noticing your body and/or feet connecting to the chair, bed or floor, maybe any pain or difficult thoughts, emotions and sensations sit in the background, that is ok.

See if you can soften to any tension or discomfort using the breath, and as best you can allowing that discomfort to be there without resisting or fighting, it’s ok not to want it there but it is anyway so can you allow it as best as you can?

Broaden your awareness further and include other aspects of your experience such as sounds in and outside of the room, the temperature in the room. Maybe there’s other people in the environment.

When you are ready open your eyes, move your body and see if you can practice developing your awareness throughout your day.

To listen to Guided mindful practices: Go to the useful apps and tools tab within the Getting help section below and click on