The Basics of Mindfulness and How It Helps

You hear the word everywhere: “mindfulness.” It’s on the cover of magazines, in apps on your phone, and your therapist might have even suggested you try it. But what does it actually mean? It can sound vague and mystical, like something that requires you to sit on a cushion for hours and “empty your mind.” The reality is much simpler and more accessible.

At Televero Health, we often introduce our patients to the basics of mindfulness because it is a foundational skill for mental health. It is a simple, powerful practice that can help you to step out of the chaotic storm of your thoughts and feelings and find a place of calm in the present moment.

What Is Mindfulness?

The most widely used definition of mindfulness comes from its modern pioneer, Jon Kabat-Zinn. He defines it as: “Paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.”

Let’s break that down:

• Paying Attention on Purpose: This means you are intentionally choosing where you place your focus. Instead of letting your mind wander aimlessly, you are directing your attention to something specific.
• In the Present Moment: Your mind is often stuck in one of two places: ruminating about the past or worrying about the future. Mindfulness is the practice of bringing your attention back to the here and now—to what is actually happening in this exact moment.
• Non-Judgmentally: This is the hardest and most important part. It means observing your thoughts, feelings, and sensations without labeling them as “good” or “bad,” “right” or “wrong.” You are simply noticing them with a sense of gentle curiosity, like a scientist observing a phenomenon.

A common misconception is that mindfulness is about stopping your thoughts or clearing your mind. This is impossible. Your brain’s job is to think. Mindfulness is not about stopping the thoughts; it’s about changing your relationship to them. You learn to see that your thoughts are just thoughts—mental events that come and go—and that you don’t have to believe everything you think or get swept away by every feeling.

How Does Mindfulness Help?

Practicing mindfulness can have a profound effect on your mental health. It works by training your attention and changing your brain.

When you are anxious or depressed, you are often caught in a cycle of automatic negative thoughts and painful emotions. You are on autopilot, completely fused with your internal experience. Mindfulness allows you to hit the pause button on this autopilot. By stepping back and observing your thoughts and feelings from a distance, you create a small gap of space. In that space, you have a choice. You can choose not to get caught up in the story your anxiety is telling you. You can choose not to let a sad thought spiral into a depressive episode.

This practice has been shown to physically change the brain. Regular mindfulness practice can calm the brain’s fear center (the amygdala) and strengthen the prefrontal cortex, the part of your brain responsible for focus and emotional regulation. It trains your brain to be less reactive and more resilient.

A Simple Mindfulness Exercise to Try

You can practice mindfulness anywhere, anytime. Here is a simple exercise to start with:

1. Find a comfortable position, either sitting or lying down.
2. Bring your attention to your breath. Don’t try to change it; just notice the physical sensation of the air moving in and out of your body. Notice your belly rising and falling.
3. Your mind will wander. This is not a mistake; it’s what minds do. You will start thinking about your to-do list, a conversation you had, or what you’re having for dinner.
4. Gently and without judgment, notice that your mind has wandered. You can even say to yourself, “thinking.”
5. Kindly escort your attention back to your breath.

That’s it. The entire practice is simply repeating step 5 over and over again. Every time you notice your mind has wandered and you gently bring it back, you are doing a “rep” for your attention muscle. You are strengthening your ability to choose where you place your focus.

Mindfulness is not a quick fix, but a lifelong practice. By incorporating small moments of mindful attention into your day, you can learn to navigate the ups and downs of your inner world with greater calm, clarity, and compassion.

Key Takeaways

• Mindfulness is the simple practice of paying attention to the present moment on purpose and without judgment.
• It is not about stopping your thoughts, but about changing your relationship to them so you don’t get swept away.
• The practice helps to calm the brain’s fear center and strengthen its ability to regulate emotion.
• You can start practicing with a simple breathing exercise, gently returning your attention to your breath every time your mind wanders.

Ready to take the first step? We can help. Get started with Televero Health today.