There are many different Eastern and Western definitions of mindfulness, how it is measured, and how it is used to promote well-being. While this brings problems for researchers to compare study results, it also brings opportunities and plenty of options for people looking to improve their well-being. Many different clinical and non-clinical mindfulness-based programmes are available that train mindfulness through different methods, not ‘just’ through meditation - find what works for you! For example, standardized intervention programs, such as Mindfulness-Based Stress Reduction (MBSR), have been shown to be effective in improving anxiety, depression, distress, and quality of life. Alternatively, you could look into strategies and exercises used in Acceptance and Commitment Therapy here.

One aspect of mindfulness is awareness of how our body and mind are currently feeling. Especially when we feel stressed, distressed, or overwhelmed, it can be helpful to (re-)connect with the ‘right now’, rather than worrying about future events or dwelling on the past. Grounding oneself in the present moment can help to calm a busy mind, slow down, and adopt a “one thing at a time”-mindset. You can find examples of grounding techniques you could try here and here.

Another key part of mindfulness is accepting what we perceive in the present moment. Acceptance is about creating space for and learning to allow our emotions, thoughts, and feelings to exist instead of suppressing or avoiding them. This can help to avoid wasting too much energy and getting lost in them. Just like when a train (racing thought) passes through a station (our mind), mindfulness strategies can help us to “take a step back” to avoid getting caught in the wind or pull of the train. You can find helpful tips here.