Mindfulness meditation – how it works and how it helps you to live consciously in the present moment
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Time to read 2 min
Mindfulness is the practice of bringing attention, deliberately and without judgment, to the present moment. Although rooted in Buddhist contemplative traditions, mindfulness meditation has been scientifically adapted and validated in the Western world, especially through the programs developed by Dr. Jon Kabat-Zinn at the University of Massachusetts.
Essentially, mindfulness means observing what you are experiencing – thoughts, emotions, physical sensations – without reacting automatically, without getting lost in them. This form of presence cultivates inner balance, clarity, and acceptance.
1. Benefits of mindfulness meditation
Numerous clinical studies show that mindfulness:
reduces stress and anxiety levels
Improves sleep quality
increases the ability to concentrate
reduces emotional reactivity
supports the management of chronic pain and depression
Regular practice helps develop a gentler relationship with oneself and the outside world.
2. How to practice mindfulness – simple steps
1. Find a quiet space
Sit comfortably, either on a chair or on the floor. Back straight, but relaxed. Choose a time of day when you know you won't be interrupted.
2. Bring your attention to your breath
Notice the air coming in and out. Feel how the abdomen rises slightly on inhalation and decreases on exhalation. Don't try to change the pace – just become aware of it.
3. Notice what's on your mind
Thoughts, sensations, emotions will appear. Write them down mentally: "thought", "sound", "tension in the body". Don't identify with them. They come and go.
4. Gently return to breathing
Whenever your mind wanders (and it will), don't blame yourself. Notice, smile slightly, and turn your attention to your breathing. This is the essence of mindfulness practice.
5. End with gratitude
After 5–10 minutes (or more), slowly open your eyes. Feel your body. Notice how you feel. You can say in your mind: "Thank you, present moment."
💡 You can use apps (e.g. Insight Timer, Calm, Headspace) or you can repeat the steps yourself, anywhere and anytime.
3. Mindfulness in everyday life
Mindfulness doesn't stop at meditation. You can bring this attention present in any activity:
when you drink a cup of tea, feeling the taste, the heat, the aroma
when you walk, feeling the footsteps and the contact with the ground
when you wash dishes, feeling the water, the texture, the sounds
when you listen to someone, being completely present, without thinking about what you are going to say
It's about being there. Complete. With what it is. This transforms the ordinary into the sacred.
