Since I began therapy in January 2023, I’ve made a major effort to be more mindful in my everyday life. 

But there are so many mindfulness exercises. 

And honestly, most of them aren’t practical for beginners. 

It’s a busy Tuesday for me, as I write this blog post.

And I don’t have the time to do a full body scan or to listen to some spiritual guru drone on about how I can tap into the energy of the universe via mindfulness. I barely had enough energy to shower, shave, and find matching socks this morning. 

The image above shows me during my breakdown in late 2022. That breakdown led me to therapy. It also prompted me to explore mindfulness and other self-care practices as a way to cope with my anxiety and depression.

In this post, I’ll tell you about three effective and simple mindfulness exercises that have helped me—a busy and neurotic skeptic—manage my stress, quiet my mind, and be a little more productive. Before I discuss these techniques, let’s review some basic facts about mindfulness and the research behind it. 

What is Mindfulness? 

At its core, mindfulness is the practice of being present in the moment and fully engaged in your surroundings. This means letting go of distractions and worries about the past or future and instead focusing on what is happening right now.

One of the key aspects of mindfulness is non-judgmental awareness. This means observing your thoughts, feelings, and physical sensations without attaching any judgment or evaluation to them. 

Rather than labeling your experiences as “good” or “bad,” you simply notice them as they arise and let them pass without getting caught up in them.

Four Popular Mindfulness Practices (Ranked from Easiest to Hardest)

1. Mindful focus

This practice involves paying attention to a single object or activity, such as your breath, a sound, or a physical sensation. Mindful focus can be easily incorporated into daily activities such as walking, eating, or working. It’s generally considered to be the simplest and most skeptic-friendly mindfulness practice. 

2. Mindful meditation

In a mindful meditation session, you’ll sit or lie down and focus your attention on your breath, an object, or a sensation. The practice is similar to mindful focus but requires a little more discipline (most people meditate with their eyes closed, for example). 

3. Mindfulness-Based Cognitive Therapy (MBCT)

Mindfulness-Based Cognitive Therapy is often used in clinical settings to treat patients with depression, anxiety, and other mental health conditions. MBCT combines mindfulness meditation with cognitive therapy techniques. It requires a substantial time commitment from participants and may be impractical for you, my busy and neurotic reader. 

Three Relevant Studies – How Effective Is Mindfulness?

Like me, you probably approach self-help and new-age concepts like a cautious driver on a winding road, always alert for potential hazards. Well, feel free to turn on your bright beams as you read (or skim) this next section. Here are three relevant studies on mindfulness that may be useful to you as contemplate whether or not to incorporate the practice into your life.

Mindfulness and Reducing the Symptoms of Depression

A University of Oxford study found that mindfulness-based cognitive therapy (MBCT) was effective in reducing the symptoms of depression in individuals with a history of depression. 

The randomized, controlled trial involved over 500 participants, who were either given MBCT or standard care. The MBCT group showed a 31% reduction in symptoms of depression compared to the control group, indicating that mindfulness-based interventions may be an effective treatment for depression.

Study on Mindfulness and Pain Management

This randomized and controlled study, conducted by researchers at UCLA, had 109 participants. Those participants were either given a mindfulness meditation program or treatment as usual (antidepressants and clinical management). The mindfulness meditation group showed a significant reduction in pain intensity (by 27%) and pain-related distress (by 44%) compared to the control group. 

Mindfulness-Based Intervention Study

This systematic review examined 209 randomized controlled trials (RCTs) that used mindfulness-based interventions for adults with mental disorders. Over 1,300 participants were involved in the study. 

The meta-analysis found that mindfulness-based interventions were moderately effective in reducing symptoms of anxiety and stress, with a small to moderate effect size. Additionally, the study found that the benefits of mindfulness-based interventions persisted over time, with participants showing continued improvement in symptoms up to six months after the intervention ended.

Three Simple Mindfulness Exercises, Plus a Bonus

Mindfulness doesn’t have to be complicated or mystical. Here are three exercises you can start doing today that could change your life—probably not today, but soon. 

1. Mindful Focus

One of the simplest mindfulness exercises is Mindful Focus. It’s easy to do and can be done anywhere. 

All you need is an object—any object that doesn’t have words on it. 

After you pick your object, stare at it for at least three minutes—preferably five to ten minutes. 

As you observe the object, take note of its texture, color, and any other features that stand out to you. 

While doing this exercise, be aware of your thoughts, breathing patterns, and physical sensations without judging them. Just observe them as they arise.

This was the first mindfulness exercise my therapist taught me, and it’s one I still incorporate into my life on a regular basis. The practice is similar to medication in many ways, but more accessible and adaptable to different situations.

2. Mindful Movement

Another easy mindfulness exercise to try is mindful movement. It can be done with any type of movement, like walking, doing yoga, or even cleaning your house. 

As you move, focus on the sensations you experience, such as the stretch of your muscles, the rhythm of your breath, and the feeling of your feet on the ground. 

When thoughts arise, simply notice them without judgment and then gently redirect your focus back to the movement.

Personally, I enjoy taking mindful walks a few times per week because the practice helps me reconnect with nature and brings a calming influence to my day.

3. Box Breathing (the 1-2-3-4 Breathing Exercise) 

Box breathing is a simple yet effective breathing exercise that can help manage stress and anxiety. Here are the steps to perform it:

1. Sit in a comfortable position and take a few deep breaths to relax your body.
2. Inhale slowly and deeply through your nose for four counts. Pay attention to the sensation of the air flowing in through your nostrils, filling your lungs and expanding your chest.
3. Hold your breath for four counts. During this time, keep your attention on the air in your lungs and the feeling of your chest expanding.
4. Exhale slowly and fully through your mouth, again counting to four. Focus on the sensation of the air leaving your lungs and your chest returning to its original position.
5. Hold your breath again for four counts before inhaling again.
6. Repeat this cycle for at least three minutes, or as long as you need to feel calm and centered.

But What’s In It for Me? 7 Benefits of Mindfulness

A few benefits of mindfulness are as follows:

1. Reduces stress and anxiety: When you’re fully present in the moment, it’s hard to worry about the future or ruminate on the past, which decreases feelings of stress and anxiety.
2. Improves mental focus and concentration: Mindfulness helps you train your brain to stay focused on one thing at a time, boosting your productivity and cognitive functioning. 
3. Enhances emotional regulation: When you incorporate mindfulness into your life, you learn how to become more aware of your emotions and regulate them in a healthier way, reducing the likelihood of breakdowns (like the breakdown I had after writing my book). 
4. Boosts immune system function: Other studies have shown that mindfulness can have a positive effect on immune system function, which may help protect you from illness.
5. Improves sleep quality: When you’re less stressed and anxious, it’s easier to fall asleep and stay asleep, resulting in better sleep quality.
6. Promotes overall well-being: With mindfulness, you can cultivate a greater sense of connection and contentment in your life by being fully present and attuned to your body and mind.
7. And many more: Mindfulness can also help create space for inspiration and boost your creativity, promote stronger and healthier relationships, increase your self-awareness and allow you to make more intentional choices, and more. 

Further Reading

Practicing Mindfulness: 75 Essential Meditations for Finding Peace in the Everyday by Matthew Sockolov

This guidebook offers readers 75 different meditation exercises to help them cultivate mindfulness in their daily lives. Written by Matthew Sockolov, a mindfulness meditation teacher, each meditation is designed to be simple and accessible for beginners, but also deep enough for experienced practitioners. 

The meditations cover a wide range of topics, from breath awareness and body scans to loving-kindness and compassion practices. The book currently has a 4.7-star rating on Amazon and over 7,000 reviews. 

Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World by Danny Penman and Mark Williams

Based on the popular 8-week Mindfulness-Based Stress Reduction (MBSR) course developed at the University of Massachusetts Medical School, this book features a step-by-step program for readers to learn and practice mindfulness. 

The book includes guided meditations, practical exercises, and scientific research to help readers understand the benefits of mindfulness and how to incorporate it into their daily lives. At the time of this writing, it has a 4.7-star rating on Amazon and just under 7,500 reviews. 

The Power of Now by Eckhart Tolle

The Power of Now is a hugely  popular and influential book on mindfulness and spirituality. It has sold over 5 million copies worldwide and has been translated into 33 languages. 

The book has received praise from many prominent figures, including Oprah Winfrey, who named it one of her “favorite things” and helped to bring it to a wider audience. Its popularity has made it a staple in the self-help and spirituality genre, inspiring countless readers to explore the concept of mindfulness and live in the present moment. 

A Mindfulness Guide for Neurotic Skeptics – Summary

• Mindfulness is the practice of being present and fully engaged in the current moment, without judgment or distraction.
• Relevant studies have shown that mindfulness can improve focus, reduce stress and anxiety, and promote wellness. 

• Mindful focus involves paying attention to a single object or sensation, while noticing any thoughts or distractions that arise and gently redirecting focus back to the object.
• Mindful movement involves paying attention to your body as you move, focusing on sensations such as the stretch of your muscles and the rhythm of your breath.
• Box breathing is a simple breathing exercise that can help manage stress and anxiety. 

Closing Thoughts

Mindfulness has a wealth of benefits for both the mind and body. While it can be difficult to make time for mindfulness practice in our busy lives, even a few minutes a day can make a significant difference. 

Personally, I have found that incorporating mindfulness into my daily routine has helped me manage stress and feel more centered and present. 

And remember, I am a neurotic skeptic—and that’s the main reason I felt compelled to write this post. If you have any experience with mindfulness, questions, or comments, feel free to share them with me in the comments section below.