Mindfulness
Paying attention to the present moment, on purpose and without judging it.
At a glance
In plain words
Notice, don't judge, More than meditation, Eating one sultana
See all 3Examples
Watching the breath, Body scan, Eating one raisin …
See all 6How therapists use it
MBSR, MBCT, ACT and DBT
See all 3What the research says
Benefits with caveats, Weak early methods, Harms …
See all 4Connections
Dialectical behavior therapy, Cognitive behavioral therapy and 19 others
See all 21
Also on this page: Key facts · Links · Sources · Related pages
- Mindfulness is moment-by-moment awareness of body, feelings, thoughts and surroundings, held without judgement.
- It comes from the Buddhist idea of sati, but clinical versions are secular.
- It is the core of MBSR and MBCT and a key skill in ACT and DBT.
- Research finds benefits, though many early studies were weak.
Why it matters
- A building block of most modern therapies, from relapse prevention in depression to ACT and DBT.
Key facts
- In short
- "Paying attention, on purpose, in the present moment, and non-judgmentally" (Jon Kabat-Zinn)1
- Origin
- The Pali word sati, which also carries memory and recollection1
- Started
- Clinical use began with Mindfulness-Based Stress Reduction, founded by Jon Kabat-Zinn in 19791
- Used for
- Stress and chronic illness (MBSR); preventing depression from returning (MBCT)1
- Evidence
- MBCT reduced relapse rates by about 50% in people with three or more episodes of depression1
In plain words
-
Notice, don't judge2
Bring attention to what is here now, and let thoughts and feelings come and go.
-
More than meditation2
In ACT, formal meditation is one of many ways to train it; ACT splits it into acceptance, defusion, present moment and the observing self.
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Eating one sultana2
In an ACT case, a client eats a single sultana in slow motion, attending only to taste and texture, and lets thoughts come and go.
Examples
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Watching the breath1
Sit upright, close your eyes and attend to the breath at the nostrils or the movement of the belly, without trying to control it.
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Body scan1
Move attention through areas of the body one by one, noting whatever sensations are there in the moment.
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Eating one raisin1
A well-known MBSR exercise: tasting and eating a single raisin slowly and with full attention.
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Moving practices1
Walking meditation, or yoga postures done while attending to each movement and body sensation.
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Everyday routines2
An ACT client practised using all five senses while showering, brushing his teeth and washing the dishes.
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In conversation2
The same client practised keeping his attention on the other person rather than on his own anxious thoughts and feelings.
How therapists use it
What the research says
-
Benefits with caveats1
Studies report mental and physical benefits; a 2026 review of school and community programmes found small, mostly short-term gains.
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Weak early methods1
Early research lacked rigour, and varying definitions make studies hard to compare; newer trials use active control groups.
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Harms1
Meditation has been linked to unpleasant experiences in some people, but a 2022 study and a 2024 trial found no added harm from mindfulness programmes.
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"McMindfulness"1
Critics argue commercial mindfulness strips out its Buddhist ethics and sells it as a productivity tool.
Connections
Related
- Dialectical behavior therapyTopicMarsha Linehan made mindfulness a core skill, linked to Zen
- Cognitive behavioral therapyTopicMindfulness-based cognitive therapy combines the two
- A Liberated Mind: How to Pivot Toward What MattersBookAttending to the present is one of the skills
- Acceptance and commitment therapy (ACT)TopicAcceptance, defusion, present moment and the observing self are its mindfulness skills
- ACT Made Simple: An Easy-To-Read Primer on Acceptance and Commitment TherapyBookMindfulness and self-as-context skills
- Acceptance and Commitment Therapy: The Process and Practice of Mindful ChangeBookExpanded coverage of mindfulness in the second edition
- ADHDTopicMindfulness-based interventions improved ADHD symptoms in adults and children
- Building a Life Worth Living: A MemoirBookZen practice shaped DBT's mindfulness skills
- Cognitive-Behavioral Treatment of Borderline Personality DisorderBookMindfulness is a core DBT skill
- DBT Skills Training ManualBookMindfulness is the first skills module
- Embracing Your Demons: an Overview of Acceptance and Commitment TherapyPaperACT as a mindfulness-based behaviour therapy
- Get Out of Your Mind and Into Your Life: The New Acceptance and Commitment TherapyBookPractices for being mindful in each moment
- Mindful Self-Compassion for Burnout: Tools to Help You Heal and Recharge When You're Wrung Out by StressBookChapter 8 is on mindful awareness
- Post-traumatic stress disorderTopicMindfulness-based interventions can help with post-traumatic stress
- Radical acceptanceTopicDBT's mindfulness relies heavily on acceptance
- Self-Compassion: The Proven Power of Being Kind to YourselfBookOne of the three components
- Self-compassionTopicOne of its three components
- Teaching the Mindful Self-Compassion Program: A Guide for ProfessionalsBookSession 2 is on practising mindfulness
- The Happiness Trap: Stop Struggling, Start LivingBookUses mindfulness to step back from thoughts and feelings
- The Mindful Self-Compassion Workbook: A Proven Way to Accept Yourself, Build Inner Strength, and ThriveBookMindfulness is one of the program's two pillars
- The Reality SlapBookMindfulness to stay grounded
Links
Sources
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