Mindfulness — Small, Repeated Moments
Mindfulness helps us notice and unhook from loops of worry and low mood. NICE recognises mindfulness and MBCT within evidence‑based care for depression.
1-minute grounding
Try 5-4-3-2-1 technique:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Reflect & log (private)
Write a few words about how you feel. Saved only on your device.
3‑minute breathing space
- 1. Aware: what's here? thoughts, feelings, sensations.
- 2. Gather: attention on the breath, gentle count 1‑10.
- 3. Expand: include the body; soften shoulders/jaw.
Body scan (brief)
Move attention from toes to head. Notice and name pressure, warmth, cool, contact. If the mind wanders, gently return.
Everyday mindful moments
- One mindful sip/bite.
- Doorway pause: one slow breath.
- "Note three things" on a short walk.
3‑Minute Breathing Space
1) Notice posture & breath. 2) Follow 10 breaths. 3) Widen attention to sound and body. Return kindly when distracted.
Evidence & UK resources
Emergency & urgent help (UK)
If you are at immediate risk of harming yourself or someone else, call 999 or go to A&E. For urgent mental health support call NHS 111 (select the mental health option). You can talk 24/7 to Samaritans on 116 123 (free). This site is educational and is not medical advice.