Mindfulness practices to reduce stress and improve focus
Learn how small daily rituals — some of which take minutes — can calm your mind and boost concentration.
- Reviewed by Ronald D. Siegel, PsyD, Contributor; Editorial Advisory Board Member, Harvard Health Publishing
Most of us carry around a pocket-size computer — our cell phone — that manages to hijack our attention and fan our stress levels on a daily basis. But a Harvard expert proposes an antidote to this and other pervasive sources of distraction and tension: mindfulness practices, which anchor our consciousness moment by moment.
What is mindfulness? “It’s the process of paying attention to what’s happening in and around you with an attitude of loving acceptance,” explains Ronald Siegel, an assistant professor of psychology at Harvard Medical School.
While mindfulness doesn’t mean emptying your mind or always exuding peace, it’s increasingly evident that mindfulness practices are linked to feeling calmer and sharper, Siegel says. And most mindfulness techniques can be done in just a few minutes a day — in small, consistent exercises that can help reduce stress and strengthen focus over time.
What are mindfulness practices?
While they’re often confused for one another, mindfulness and meditation are not synonymous, but overlapping entities. Meditation, Siegel says, is any form of mind training designed to cultivate a particular attitude — such as compassion, concentration, or devotion to a deity.
“In order to cultivate mindfulness, we do meditation practices — and one set is called mindfulness practices,” he says.
Some people who take up mindfulness practices imagine their goal is to “get their thoughts to stop,” says Siegel, who also practices at the Center for Mindfulness and Compassion at Harvard-affiliated Cambridge Health Alliance. “All we’re trying to do, though, is redirect our attention from thoughts to sensory experience.”
How mindfulness may help reduce stress and improve focus
Everyday stressors — like being late for an important meeting or rushing to meet a deadline — can monopolize your attention by convincing your brain that the immediate problem is the only thing that matters. That can make it difficult to focus, remember information, make decisions, or think clearly until the stressful situation passes.
Scientific evidence suggests that mindfulness can ease the stress and anxiety we perceive as well as help us sustain our attention, Siegel says. An extra benefit: it improves our ability to ride out emotional ups and downs.
“Mindfulness practices, by helping us feel the stress but not immediately react to it — and even notice in greater depth what emotions fuel it — provide the opportunity to have a wider view,” Siegel says. “The kind of equanimity that develops is much more akin to being comfortable riding the roller coaster. We feel the emotions, but aren’t possessed by them.”
Simple mindfulness exercises to try
Siegel suggests trying these classic mindfulness techniques:
Mindful breathing. Sit in a comfortable position, close your eyes or soften your gaze, and bring your attention to the natural rhythm of your breathing. “When your mind wanders, gently bring it back to the sensations of breathing,” he says. Continue this practice for a set amount of time, gradually building your ability to stay present and aware.
Mindful walking. “For many people, the easiest way to start a mindfulness practice is with walking meditation — walking slowly in a low-stimulation environment, maybe a park but even a room at home, and bringing attention to the sensations of your feet touching ground,” Siegel says. “Continue bringing your attention from your thought stream to the moment-to-moment external sensations.”
Mindful eating. While eating slowly — no screens allowed — notice the food’s appearance, aroma, texture, and flavors. “Eat one bite at a time and pay attention to the sensations of eating your food,” he says. “As with the other practices, your mind will likely generate thoughts; when you notice your attention has left the sensations of eating, gently bring them back.”
How to make mindfulness part of daily lifeIf you’re new to mindfulness practices, it’s common to become alarmed by “how busy and out-of-control your mind is,” says Ronald Siegel, an assistant professor of psychology at Harvard Medical School. Siegel suggests being patient with yourself as you ease into integrating mindfulness exercises into daily life. Like many habits, he says, it’s also easier to develop it in the company of others. To that end, he suggests beginners try group classes, whether online or in person, or schedule a phone call or a Zoom session with a friend who’s also practicing mindfulness. “Social support is enormously helpful here, because we can see that others are trying to do the same thing and we can share the experience,” he says. |
Image: © Tim Roberts/Getty Images
About the Author
Maureen Salamon, Executive Editor, Harvard Women's Health Watch
About the Reviewer
Ronald D. Siegel, PsyD, Contributor; Editorial Advisory Board Member, Harvard Health Publishing
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