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.
3‑minute breathing space
- Aware: what’s here? thoughts, feelings, sensations.
- Gather: attention on the breath, gentle count 1‑10.
- 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.
Evidence & UK resources
- NHS — Mindfulness overview
- NICE — Depression NG222 (mindfulness/MBCT)
- Sussex Mindfulness Centre — NICE first‑line note (PDF)
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.
3‑Minute Breathing Space
1) Notice posture & breath. 2) Follow 10 breaths. 3) Widen attention to sound and body. Return kindly when distracted.