Updated October 2026
Mindfulness simply means paying attention to the present moment, to your thoughts, feelings, body and surroundings, without judging them. The NHS describes it as a way to notice the world around you and understand yourself better. The good news is that it does not need to take long.
1. The one-minute breathing space
Wherever you are, pause and take one minute to focus on your breath.
- Sit or stand comfortably and let your shoulders drop.
- Breathe in slowly through your nose for a count of four.
- Breathe out gently for a count of six.
- Notice the feeling of the air moving in and out. If your mind wanders, gently bring it back.
2. Mindful moments in everyday tasks
Pick one routine activity, such as making a cup of tea, brushing your teeth or walking to the shops, and do it with full attention. Notice the sounds, smells, textures and temperature. It turns autopilot moments into a short mental pause.
3. The 5-4-3-2-1 grounding exercise
When your mind feels busy, name:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Building the habit
Try to practise at the same time each day, perhaps with your morning coffee or before bed. Free apps and the NHS Every Mind Matters site offer guided exercises.
When to get support
Mindfulness can support general wellbeing, but it is not a replacement for professional help. If you are struggling, speak to your GP, or call Samaritans free on 116 123.
This article is for general information only and is not medical advice. CBD products sold in the UK are food supplements or cosmetics, not medicines, and are not intended to diagnose, treat, cure or prevent any disease. The Food Standards Agency (FSA) advises healthy adults to take no more than 10mg of CBD per day from all sources. Do not use CBD if you are pregnant, breastfeeding or trying to conceive, and speak to your GP or pharmacist first if you take any medication.
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