What is Mindfulness?

Mindfulness, in short, is the practice of intentionally focusing your attention on the present moment, without judgment, and by being fully aware of your thoughts, feelings, body, and surroundings. 

It is often created through meditation, breathwork, movement and mindful observations. But these are not the only techniques that can help you feel more in the present moment. Whether you read a book, listen to music, a podcast, paint, write, create, or simply spend time in nature, these practices can also help you slow down and feel present.

The concept of mindfulness is known to reduce stress, improve mental clarity, and enhance our emotional well-being. Not only that, it can help to bring you “in”.

Focusing inwards refers to turning your attention away from the external world and focusing deeply on your inner experience. Such as your thoughts, emotions, breath, or sense of self. It is a practice of self-awareness and introspection that helps you observe your inner state often leading to greater clarity, calm, and insight.

The origins of mindfulness practice can be found in ancient Buddhist roots. In Pāli, Sati, literally meaning "memory" or "retention", is commonly translated as mindfulness, practice "to remember to observe”, where it’s one of the foundations of insight (vipassanā) practice.

Its modern applications were popularised in the 1970 since then, mindfulness has been integrated into cognitive and behavioural therapies. 

Why is mindfulness important? 

Imagine shifting your daily thoughts from ruminating about the past or worrying about the future to “what is” in the current. 

Imagine observing the world around you, the sights, the smells, the textures fully engaged with curiosity and no judgement, without labelling anything as “good” or “bad.” It just is.

That is what mindfulness can help you achieve. The practice matters because it reshapes how you relate to your own mind, body, and the world around you, bringing benefits that ripple across virtually every area of life.

By anchoring your attention in the present moment, mindfulness interrupts the habitual “fight‑or‑flight” stress response. Many studies have shown regular mindfulness practice lowers levels of the stress hormone cortisol, helping you feel calmer even in challenging situations. 

For example, a study by Sanada et al in 2016, performed an analysis of five randomised controlled trials, on 190 healthy adults, examining salivary cortisol responses to mindfulness based exercises. They found overall a moderate effect for reduced cortisol secretion following training, with larger effects when programs involved more sessions and total practice hours.

Mindfulness builds capacity to notice difficult emotions such as anger, fear or sadness, without getting overwhelmed. This increased “emotional granularity” means you can choose more skillful responses instead of reacting on autopilot. Training your attention to return again and again, for instance to focus on your breathing, strengthens neural circuits involved in sustained focus and working memory. That translates into better performance in daily life and fewer moments of distraction.

Numerous clinical trials have found mindfulness‑based interventions to be effective complements to standard treatments for anxiety, depression, chronic pain, and insomnia. Mindfulness doesn’t eliminate all problems, but it changes your relationship to them, so they exert less power over you. Beyond stress reduction, mindfulness practice has been linked to lower blood pressure, improved immune function, and reduced inflammation. By cutting stress and enhancing self‑care, you support your body’s ability to heal and rejuvenate naturally.

As you observe your thoughts, emotions, and habitual patterns, you develop a clearer sense of what truly matters to you. That self‑knowledge guides more authentic decision making and helps break free of unhelpful habits. This practice fosters skills like deep listening, empathy, and patience. When you are fully present with others rather than lost in your own thoughts you communicate more effectively, resolve conflicts more skilfully, and deepen your connections.

Life is inherently uncertain. Mindfulness creates an attitude of openness and curiosity toward any arising challenges. So, even when circumstances shift unexpectedly, you are less likely to be thrown off course.

Does mindfulness work? 

In the scientific realm, a number of research studies show evidence which supports mindfulness as an effective tool for reducing a whole host of physical and mental health problems, with documented neurological correlations. 

Like many things, meditation may not be a remedy for all of our internal and external pains, but when conveyed properly it can be a valuable, low‑risk enhancement to mental and physical self-care. 

The more we practice something, the better we become at it and this is the case of mindfulness practice. Unless you try you won’t know how mindfulness tools will affect you, your thoughts, feelings, body, and surroundings.