Mindfulness is the state of being fully aware of the present moment. It is awareness of thoughts, feelings, bodily sensations, and your environment without judgment.
The practice of mindfulness teaches you to recognize your inner emotional state and prevent unhelpful and automatic habits and responses. When practicing mindfulness, you can acknowledge thoughts without judgment or reaction.
Mindfulness is sometimes incorporated into therapies, including cognitive behavioral therapy (CBT). It may also be referred to as “mindfulness meditation” when it incorporates elements of meditation.
As you learn to live in the moment, you can apply this skill to everyday situations. Mindfulness teaches you not to react automatically to every thought, feeling, and situation. It teaches you to step back, take a breath, and carefully consider what is happening and how to best react.
When practiced regularly, mindfulness may have a positive impact on health and well-being. It may help:
- improve quality of life
- slow brain aging
- increase gray matter in the brain
- reduce stress
- reduce symptoms of anxiety and depression
- manage pain
- improve focus
- improve self-compassion
The following sections explore the research behind these potential benefits.
Mindfulness and meditation may improve brain health and slow brain aging, but studies have shown conflicting results.
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A 2020 study of 50 people between the ages of 24 and 77 who practiced meditation long term found significantly lower rates of brain tissue loss, specifically in the regions known to play a role in mood regulation and emotional and cognitive processes.
However, other researchers haven’t found evidence that mindfulness meditation has a positive effect on brain health.
In a 2022 study, researchers found no differences in brain scans between individuals who meditated and those who didn’t. The researchers divided 585 adults between the ages of 65 and 84 into four groups:
- those who worked with trained exercise instructors
- those who were supervised by a trained mindfulness expert
- those who participated in both exercise and mindfulness programs
- those who didn’t make any changes
The researchers evaluated the participants at 6 and 18 months. There were no significant differences between the groups.
Research from 2021 suggests that certain mindfulness therapies may be effective at treating anxiety and depression and reducing symptoms such as:
- rumination
- worry
- aversion
- reduced attention
- lack of self-compassion
Those therapies may include mindfulness-based cognitive therapy, mindfulness-based stress reduction, and mindfulness-based relapse prevention.
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The researchers found that meditation had comparable effectiveness with fewer side effects when treating anxiety disorders.
Keep in mind that if you have anxiety, depression, or another mental health condition, it’s important not to stop taking any prescribed medication without talking with your doctor. Mindfulness may be a complementary approach to your treatment plan, rather than a replacement for medication.
Some research suggests that mindfulness may also help improve pain and quality of life:
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2022 study suggests that mindfulness training was associated with pain reduction. - A
2024 research review and analysis found that mindfulness-based interventions may help reduce pain intensity in people with chronic low back pain. - A
2016 review of studies suggests that mindfulness meditation may reduce pain, improve quality of life, and decrease depression symptoms in people with chronic pain.
When you practice mindfulness, you retrain your brain to think and see the world in new ways. By incorporating it into your daily life, you can focus and harness your thoughts more effectively.
- To start, become aware of your breathing.
- Pay attention to your stomach rising and falling with each breath.
- Notice how the air feels as you breathe in and as you exhale.
- When you become distracted, gently bring your attention back to your breathing without judging yourself for the distraction.
- Do this exercise for 10 minutes, then gradually increase the time.
Other ways to practice mindfulness
Another way to practice mindfulness is to close your eyes and focus on your senses.
Ask yourself: What do you hear, smell, taste, feel, and see when opening your eyes?
Take a few minutes to focus on your senses. This can ground you and bring you back to the present moment. This exercise can be done anytime you need a break from your thoughts.
Mindfulness can also include:
- listening to music
- paying attention to bodily sensations
- focusing on your food and how it makes you feel
Keep this in mind
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The practice isn’t a replacement for traditional medical care. If you’re concerned about a condition you have or symptoms you’re experiencing, it’s best to talk with a healthcare professional, such as a primary care doctor.
If you have access to a therapist, they may also be able to help you understand how mindfulness might be a beneficial complement to other management methods.
Mindfulness can be incorporated into certain types of CBT, including mindfulness-based cognitive therapy and dialectical behavior therapy.
The type of therapy that’s right for you can vary depending on your specific health situation and needs. Consider talking with a therapist, psychiatrist, or other healthcare professional about trying therapy with mindfulness elements.
Mindfulness may decrease symptoms of anxiety and depression and increase feelings of wellness. However, it takes practice because mental training requires time and dedication.
Start with a few minutes each morning or take breaks throughout the day to notice your feelings and surroundings. If you need help incorporating mindfulness into your routine, consider talking with a therapist who has experience with the practice.
Crystal Hoshaw is a mother, writer, and longtime yoga practitioner. She has taught in private studios, gyms, and in one-on-one settings in Los Angeles, Thailand, and the San Francisco Bay Area. She shares mindful strategies for self-care through online courses. You can find her on Instagram.