What is mindfulness?
It can be easy to rush through life without stopping to notice much. Paying more attention to the present moment – to your own thoughts and feelings, and to the world around you – can improve your mental wellbeing. Some people call this awareness "mindfulness". Mindfulness can help us enjoy life more and understand ourselves better. You can take steps to develop it in your own life.
Becoming more aware of the present moment can help us enjoy the world around us more and understand ourselves better. When we become more aware of the present moment, we begin to experience afresh things that we have been taking for granted.
Notice the everyday
Reminding yourself to take notice of your thoughts, feelings, body sensations and the world around you is the first step to mindfulness.
Keep it regular
It can be helpful to pick a regular time – the morning journey to work or a walk at lunchtime – during which you decide to be aware of the sensations created by the world around you.
Try something new
Trying new things, such as sitting in a different seat in meetings or going somewhere new for lunch, can also help you notice the world in a new way.
Name thoughts and feelings
To develop an awareness of thoughts and feelings, some people find it helpful to silently name them: "Here's the thought that I might fail that exam". Or, "This is anxiety".
Free yourself from past and future
You can practise mindfulness anywhere, but it can be especially helpful to take a mindful approach if you realise that, for several minutes, you have been "trapped" in reliving past problems or "pre-living" future worries.
Mind have suggested a list below of useful mindfulness exercises you can try:
This involves paying attention to the taste, sight and textures of what you eat. Try this when drinking a cup of tea or coffee for example. You could focus on the temperate, how the liquid feels on your tongue, how sweet it tastes or watch the steam that it gives off.
Mindful moving, walking or running
While exercising, try focusing on the feeling of your body moving. If you go for a mindful walk, you might notice the breeze against your skin, the feeling of your feet or hands against different textures on the ground or nearby surfaces, and the different smells around you.
This is where you move your attention slowly through different parts of your body. Start from the top of your head and move all the way down to the end of your toes. You could focus on feelings of warmth, tension, tingling or relaxation of different parts of your body.
Mindful colouring and drawing
Rather than trying to draw something in particular, focus on the colours and the sensation of your pencil against the paper.
This involves sitting quietly to focus on your breathing, thoughts, sensations in your body or things you can sense around you. Try to bring your attention back to the present if your mind starts to wander. Many people also find that yoga helps them to concentrate on their breathing and focus on the present moment.
The above examples are not the only ways you can practise mindfulness. So many activities can be done mindfully. Different things work for different people, so if you don’t find one exercise useful, try another. You can also try adapting them to suit you and make them easier to fit in with your daily life, such as mindfully cooking dinner or folding laundry.
Mindfulness with Peter Helmer
Peter has been teaching and facilitating mindfulness groups and individuals since 2006. He is previously an actor and musician working in that field for over a decade, before re-training as a mindfulness practitioner. Initially training in a monastic setting and later in the community completing the MBSR teacher training course.
Below you will find resources including video and audio clips by Peter Helmer that teaches you mindfulness techniques to manage difficult thoughts.
Experienced NHS mindfulness practitioner Peter Helmer will be facilitating a regular mindfulness group, join on:
- 10am to 11am
- 12pm to 1230pm (lunchtime session)
- 12pm to 12.30pm (lunchtime session)
- 3pm to 4pm
Join Zoom Meeting
Meeting ID: 832 8721 1894
It will also be possible to book one to one or team group sessions both within and outside of clinic hours, contact Peter at Peter.firstname.lastname@example.org. The hour long sessions will consist of guided practices of mindfulness relaxation, Q&A, and a chance to check in with the group.
What staff have said:
Jo, Charity Worker:
"Peter's meditation sessions have been a major part of my life and recovery since the trauma. I have learnt coping strategies that I use daily. When my mind starts to overthink, focus on fear and negativity, I use the mindfulness techniques Peter has taught me and I feel a sense of ease, relaxation and even hope. Not only is Peter a very experienced, passionate teacher he has a very kind soul and really wants to help with your recovery. I would recommend these sessions to everyone, especially if you are suffering. The sessions have massively helped me and I wouldn't be without them.”
Gemma Brown, Health and Wellbeing Lead, Chelsea and Westminster NHS Foundation Trust:
"It was really good to step away from the office and close off from a busy week - the guided mindfulness helped me relax and I was super chilled for the rest of the day."
Are you an NHS or care worker in North West London and find yourself taking longer to recover from Covid-19? Keeping Well is here to help.
You may still be coming to terms with the impact the virus has had on both your body and mind. These changes should get better over time, some may take longer than others. Peter Helmer with Keeping Well North West London is running a support group for NHS and care staff in North West London affected.
How to join
Join Zoom Meeting
Meeting ID: 862 3350 1034
If you would like to ask any queries staff can email Peter directly at email@example.com
If you're looking for more Long Covid resources to support your recovery, click here.
Join Peter Helmer, our NHS mindfulness practitioner for an eight week MBSR programme free to all health and social care staff.
The programme starts on Monday 9 May 2022 from 7pm to 9pm each week and includes one silent practice day on Saturday 18 June 2022.
What is MBSR?
MBSR is based on a form of meditation known as mindfulness. Originally developed by Jon Kabat-Zinn in the late 1970s, it includes components of the related Mindfulness Based Cognitive Therapy (MBCT) programme that explicitly address the negative thought patterns that can perpetuate stress and lead to depression and anxiety.
Mindfulness is a basic human quality, a way of learning to pay attention to whatever is happening in your life. Allowing you a greater sense of connection to your life inwardly and outwardly.
What is included in the eight week MBSR course?
- Recognising the present moment
- Perception and creative responding
- Stress reactivity: the ways we often cope by escape or denial
- Stress response techniques to situations and experiences
- Applying mindfulness
- Practicing mindfulness in everyday life
How to join?
Contact Peter Helmer, our NHS mindfulness practitioner for more information and to sign up at firstname.lastname@example.org
Practice mindfulness of thoughts in this 7 minute video with Peter
Listen to Peter's 10 minute basic mindfulness audio clip
Listen to Peter's 12 minute mindfulness body scan
The Headspace app delivers guided meditations, providing tools to build resilience, reduce stress and aid better sleep. NHS staff have been given free access to the app until 31 December 2022.
A clinically proven online mindfulness course approved by the NHS, Be Mindful helps you to manage your stress through mindfulness-based cognitive therapy (MBCT).
The Calm app offers guided meditations, breathing programmes and ‘Sleep Stories’ to help you de-stress and clear your mind.
Relaxation workbook by CNWL Talking Therapies
In this interactive workbook you will learn about a varity of breathing relaxation techniques and exercises, such as the square breathing technique, four-two-six breathing, seven-eleven breathing, visual imagery, progressive muscle relaxation, body scan, 54321 sensory relaxation exercise.
Breathworks provides mindfulness courses and resources to help with long-term conditions, including pain and stress.
Mindfulness drawing book
Get creative and download this mindfulness drawing book to complete in your own time.