Mindfulness and Meditation Basics

Why we’re sharing this

Mindfulness and brief meditation exercises are simple, skills-based tools you can use to manage day-to-day stress, improve attention, and support sleep. They’re safe for most people, easy to learn, and can be practiced in short sessions. These techniques don’t replace medical care; they complement it.

What it is

Mindfulness means paying attention to the present moment on purpose and without judgment. Meditation is a structured way to practice that attention. Common formats include focused breathing, a short body scan, or noticing sounds and sensations. The goal isn’t to empty your mind; it’s to notice what’s happening and refocus your attention when it wanders.

Who it’s for and what to expect

Most adults and teens can try these brief exercises. They’re a good fit if you want practical ways to manage routine stress, sharpen focus, or support more consistent sleep.

With regular practice a few minutes most days, many people notice:

• Less day-to-day stress and reactivity
• A steadier mood and more even energy
• Improved focus and easier refocusing after distractions
• Better awareness of hunger and fullness cues at meals
• More restful sleep with a simple wind down routine
• Useful support alongside care plans for blood pressure and heart health

If you have a history of trauma, severe anxiety or depression, or if sitting quietly makes symptoms worse, talk with your Kelsey-Seybold clinician first. We’ll help you choose a style and pace that feels safe.

Five exercises to start

One minute breathing

1. Sit or stand comfortably.
2. Inhale through the nose for a slow count of four.
3. Exhale through the mouth for a slow count of six.
4. Continue for one minute, noticing the feel of the breath.

Body scan reset

1. Sit or lie down and close your eyes if that’s comfortable.
2. Starting at the top of your head, move attention slowly down to your toes.
3. Notice any tight areas and allow those muscles to soften.
4. If your mind wanders, note it and return your attention to the body.
5. Finish with one slow breath in and out.

Five senses check-in

1. Pause and look around; name one thing you can see.
2. Close your eyes briefly; name one thing you can hear.
3. Notice one point of contact (feet on the floor, hands on lap) you can feel.
4. Take a gentle breath and name one smell you notice.
5. Notice any taste in your mouth (or take a sip of water) and name it.
6. Take one slow breath to close.

Mindful first bite

1. At the start of a meal, pause for one slow breath.
2. Take one bite and set your utensil down.
3. Notice flavor and texture fully before the next bite.

Wind-down routine

1. Dim the lights and set devices aside for a short period before bed.
2. Do a brief stretch or two slow breaths.
3. Get into bed at a consistent time most nights.

Making mindfulness stick

Start small. Even one minute of reflection is enough to begin. To help routines stick, T]try pairing practices with an existing cue like brushing your teeth or making coffee. Aim for consistency rather than perfection. When your attention wanders, don’t beat yourself up. Simply return.

When to reach out

Mindfulness is a helpful tool but not a substitute for medical or behavioral health care. If stress, low mood, worry, or poor sleep affects your daily life, talk with your Kelsey-Seybold doctor. We can recommend next steps, which may include counseling, classes, or other supports.

Ready for personalized support?

Make an appointment to discuss stress, sleep, or mood and build a simple self-care plan that fits your life.