Mindfulness and quiet time

In a world of notifications, a few minutes of quiet attention is a skill worth having. Mindfulness means noticing what is happening inside and around you, moment by moment, without judging it. It can help with stress, but it is not a cure-all.

What mindfulness is (and is not)

• The NHS describes mindfulness as paying attention to what is going on inside and outside ourselves, moment by moment: your thoughts, feelings, body sensations and surroundings.
• It is not about emptying your mind. The aim is to notice thoughts as passing mental events rather than being carried away by them.
• The Mental Health Foundation notes that mindfulness has roots in Buddhist practice but that no religious or spiritual belief is needed to practise it.
• Many faith traditions have their own forms of quiet attention, such as reflection, prayer and remembrance. You can use whatever fits your beliefs and family.
• Mindfulness is a learnable skill: like a muscle, it gets easier with short, regular practice.

What the evidence says

• The NHS says studies show mindfulness can help with stress, anxiety and depression, and that more research is needed for other conditions.
• According to the NHS, NICE, which advises the NHS, recommends mindfulness-based therapies as a treatment for milder depression. The Mental Health Foundation adds that mindfulness-based cognitive therapy (MBCT) can help people with recurrent depression avoid relapse.
• People report feeling calmer, concentrating better and understanding their emotions better, according to the Mental Health Foundation.
• It is not right for everyone. The NHS says some people find it does not help or makes them feel worse, and it can be hard at first when worries crowd in.
• For people with trauma, focusing attention inward can sometimes trigger difficult memories or feelings. The Mental Health Foundation advises using a properly trained teacher or speaking to a doctor first if unsure.

Five simple practices

• Mindful breathing: sit comfortably, notice the air going in and out for 2 to 3 minutes. When your mind wanders, which is normal, notice where it went and gently bring it back to your breath.
• Mindful eating: with your first few sips of karak or bites of a date, notice the temperature, texture, sweetness and smell before thinking about anything else.
• Body scan: move your attention slowly from the top of your head to your toes, noticing warmth, tension or tingling in each part.
• Mindful walking: on the walk to class or around the compound, notice the feel of the ground, the air on your skin and the sounds around you.
• Labelling: when a strong feeling arrives, silently name it, for example 'This is worry' or 'This is frustration'. The NHS suggests naming thoughts and feelings in this way.

Building quiet time into a busy day

• Pick a routine moment, such as a commute or a lunchtime walk, and use it to notice your surroundings, as the NHS suggests.
• Link short practices to daily tasks, such as showering or washing up, as Mind recommends.
• Try a 'no-phone' first 10 minutes after waking, or a phone-free walk once a week.
• Change small routines, like sitting in a different seat or taking a new route; novelty helps you notice the world again.
• If your mind is very busy, gentle movement such as walking or yoga may be easier than sitting still.

Being kind to yourself while you learn

• Mind advises observing thoughts with friendly curiosity and without judgement, and not worrying about whether you are 'doing it right'.
• Start with 2 to 5 minutes. Short, regular sessions are better than an occasional long one.
• If practising makes you feel worse, stop and try something else, such as a walk or talking to a friend.
• Mindfulness supports wellbeing but does not replace professional help. If low mood or anxiety are affecting your daily life, talk to a trusted adult, school counsellor or doctor.