A small beginning

You can begin with noticing.

Your thoughts do not have to disappear. The practice is noticing, then gently coming back.

1. 01

   Arrive

   Sit comfortably in a safe place. Keep your eyes open or softly closed—whichever feels right for you.

2. 02

   Pay attention

   Choose an ordinary anchor: a sound nearby, your feet on the floor, or the feeling of sitting in the chair.

3. 03

   Come back

   If a thought takes your attention, notice that too. Return to your anchor when you are ready. Finish by looking around you.

Mindfulness is not right for everyone. If this feels distressing or makes you feel worse, stop and choose something else. NHS introduction to mindfulness (opens in a new tab)