Section outline

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    Introduction

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    What is Mindfulness?

    Introduction to Mindfulness.

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    Mindful breathing

    Breath is the simplest way back to yourself – always with you.

    • person meditating

      Introduction

      Breath is always with us – we don’t have to look for it, control it or force it. It is one of the simplest and most natural ways to return to the present moment.

      The practice of mindfulness is not about “giving in to the breath” in a technical way, but about gently bringing your attention to what is already happening – to the inhale and the exhale, without judgment and without trying to change anything.

      Why breath?

      • It is always available
      • It helps anchor attention in the “here and now”
      • It reflects the state of our nervous system
      • We can observe it – but we do not have to control it

    • Exercise: Observing Natural Breathing (2–3 minutes)

      Instructions:

      • Sit in a comfortable position, with your back straight.
      • Close your eyes or look down.
      • Bring your attention to your breathing. Notice how the inhalation flows into your body… and how it flows out of it.
      • Breathe normally – don’t change anything.
      • If thoughts, emotions, distractions appear – notice them and gently return to your breathing.
      • Notice: where do you feel the breath the most? In your nose? In your chest? In your belly?

      You can do this exercise several times a day – even for a minute.  

       

    • 💭 Reflection after the exercise

      • What was your first impression?
      • Was it difficult to keep your attention on the breath?
      • How do you feel after this short practice
    • Did you manage to do mindful breathing? How many times? Forum
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    Mindful breathing 4-4-4

    Simple Breathing Technique for Stress Reduction and Focus

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    Mindful body scan

    Mindfulness in the body

    • Introduction

      person levitating

      Mindfulness is not just about observing breath and thoughts - it’s about connecting with the whole body. We often ignore the signals coming from our bodies:

      • tension,
      • fatigue,
      • stress.
      Body scanning helps us notice what is happening within us, without judgment, with kindness and curiosity. It is an excellent way to ground oneself, and relax.

    • What is a  body scan meditation?

      This is a mindfulness exercise that involves directing attention to different parts of the body - from head to toe. We do not change anything. We do not tense or relax. We simply observe how we feel.

      Benefits of the body scan:

      • Increased body awareness
      • Reduction of tension and stress
      • Improved sleep and concentration
      • Grounding in the present moment
      • Help in moving from 'the head' to 'feeling'.

    • Exercise: Body Scan (5–10 minutes)

      1. Lie down or sit comfortably, close your eyes.
      2. Focus your attention on your feet. What do you feel? Warmth? Weight? Nothing?
      3. Shift your attention to your calves… knees… thighs…
      4. Then to your pelvis… abdomen… chest…
      5. Shoulders… hands… neck… face… head…
      6. Pause for a moment at each part. Breathe calmly.
      7. If distractions arise – notice them and return to your body.

      You can do this exercise in the morning, in the evening, or whenever you feel tension.

    • 💭 Reflection after the exercise

      • Which part of the body attracted the most attention?
      • Did you notice the tension you had previously ignored?
      • How do you feel after completing the exercise?
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    Mindful senses

    5‑4‑3‑2‑1 technique – anchoring yourself with senses

    • Introduction

      Sometimes the mind works at full speed — intrusive thoughts, anxiety, or a feeling of unreality appear. In such moments, it's worth reaching for a simple technique to anchor oneself in reality: 5-4-3-2-1.

      This is a method that activates the senses and brings attention to the here and now, helping to catch your breath and feel the ground beneath your feet.

    • How does the 5-4-3-2-1 technique work?

      This simple mindfulness exercise uses the five senses to shift attention from the head to the present moment. It helps to ground oneself, slow down, and detach from the racing thoughts.

      Instead of fighting with anxiety, we direct our attention to what we are actually and directly perceiving through the body – seeing, hearing, touch, smell, and taste.

    • Exercise: Sensory grounding (5-4-3-2-1)

      1. Sit comfortably or stand. 
      2. Close your eyes or calmly look ahead.
      3. Take a deep breath. And another one.

      Now slowly go through the following steps – without judging, with curiosity:

      • 5 things you see:
        • Look around you. Notice five things that are around you. They can be colors, textures, shapes, light. 
      • 4 things you can touch:
        • Pay attention to four things that you feel by touch – the fabric on your skin, the surface of the chair, the floor under your feet, the air. 
      • 3 things you hear:
        • Listen to your surroundings. Choose three sounds – close or distant. Noise, nature sounds, electronic equipment? 
      • 2 things you smell:
        • Breathe calmly and sense two smells. Subtle or distinct – maybe it's coffee, soap, air. 
      • 1 thing you can taste:
        • Focus on one taste in your mouth – or notice its absence.

      Focus on one flavor in your mouth – or notice its absence. Finally, take one more calm inhale and exhale. Notice how you feel. The whole process lasts 2–5 minutes and can be done anywhere – at home, at work, while walking.

    • 💭 Reflection after the exercise

      • Were any of your senses more 'alive' than the others?
      • Did you feel a change in the perception of space or emotions?
      • How do you feel after this exercise?
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    Mindful action

    Everyday activities, done with intention, can become a mindfulness practice

    • person walking in a sleep-like state

      Introduction

      The modern world rewards multitasking — we do several things at once, often without full presence. However, true depth of experience arises when we are completely present with one simple action. This module is an invitation to "micro-practice mindfulness" in daily life — not meditating, not sitting in silence, but acting consciously.

    • Module's purpose

      • Show that mindfulness can be practiced in simple activities
      • Stop automated behaviour to be present in the moment
      • Experience the quality of "here and now" without the need to change the environment

    • How to perform the exercise?

      1. Put down the phone.
      2. Start slowly, without rush.
      3. Notice: smells, temperature, textures, movement, sounds.
      4. If thoughts arise — notice them and gently return to the activity.
      5. Breathe calmly all the time.

    • 💭 Reflection after the exercise

      After exercising, write down the answers to 2-3 questions:

      • How did I feel doing just one thing?
      • What surprised me?
      • Was it difficult, or perhaps liberating?
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    Mindful walking

    Walking as a way to be more present through body and breath,

    • woman walking

      Introduction

      Mindfulness does not have to mean sitting in silence. It can also be practiced in motion — step by step, with presence.

      Mindful walking is a simple technique that connects the body, breath, and attention. Instead of rushing from place to place, you can spend a few minutes walking slowly, consciously, with curiosity and gentleness.

    • Module's purpose

      • Experience mindfulness in natural movement
      • Connect body and mind in the rhythm of steps
      • Rest from distraction and return to the present moment.

    • Exercise: mindful walk (5-10 minutes)

      1. Choose a calm place — it can be a park, a path, a garden, or even a room.
      2. Stand up. Notice how your feet touch the ground. Take a few deep breaths.
      3. Start walking slowly, step by step.
      4. Notice: heel… midfoot… toes.
      5. Focus on how the body shifts weight.
      6. If you want, you can combine this with your breathing (e.g., inhale for 1 step, exhale for 2 steps).
      7. Do not judge. Do not rush. Just walk mindfully.

    • Tips

      • Hands can be freely lowered or clasped in front of you.
      • You can walk in circles or back and forth — what matters is the attention, not the route.
      • If thoughts arise — notice them and return to the step.

    • 💭 Reflection after the exercise

      • What was the pace of your walk?
      • Did you feel the presence of your body and breath?
      • How did you feel after 5 minutes of mindful walking?
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    Mindful listening

    Sound as a tool supporting concentration, calm and presence.

    • Introduction

      Sometimes it's the sound that lets us to experience mindfulness. It soothes, calms, and helps us focus. This module invites you to listen mindfully — whether while meditating, walking, writing, relaxing, or falling asleep.

    • Module's purpose

      • You'll discover different types of music and sounds that support mindfulness practice.
      • You'll learn to use sound as a tool for presence and calm.
      • You'll choose the right music for your needs – meditation, walking, relaxation, or work.
    • 🎵 Spotify playlist - mindful breathing / meditating URL
    • 🎵 Spotify playlist - mindful walking URL
    • 🎵 Spotify playlist - to focus URL

    • How to listen to music mindfully?

      • Sit or lie down comfortably.
      • Close your eyes (or focus your gaze on one spot).
      • Listen to the first sound—what do you hear?
      • Notice the changes - rhythm, pauses, background.
      • When thoughts arise, return to listening.

    • 💭 Reflection after the exercise

      What sounds calm you down and which ones distract you?

      Have you noticed how your body responds to different rhythms?

    • What kind of sound do you prefer when practicing mindfulness? Or do you prefer silence? Forum

      Take a moment to reflect after this module, answer the question and engage with other course participants.

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    Bonus for the mindful

    Various recources to practice mindfulness.

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    References

    1. Praktyka uważności. Ośmiotygodniowy program ćwiczeń pozwalający uwolnić się od depresji i napięcia emocjonalnego, John Teasdale, Mark Williams, Segal Zindel, Wydawnictwo Uniwersytetu Jagielońskiego, Kraków 2016 
    2. Życie, piękna katastrofa, Kabat-Zinn Jon, Wydawnictwo Czarna Owca, Warszawa 2021
    3. Serwis Ministerstwa Zdrowia i Narodowego Funduszu Zdrowia, https://pacjent.gov.pl/zapobiegaj/uwaznosc-cwiczenia
    4. Centralny Instytut Ochrony Pracy -  Państwowy Instytut Badawczy, Trening uważności - ĆWICZENIA,
    5. Poradnik dla każdego, Trening uważności i zarządzania własnymi emocjami, Psychodia, https://www.pwste.edu.pl/wp-content/uploads/2022/06/e-book-Trening-uwa%C5%BCno%C5%9Bci.pdf
    6. Guildford Press, https://www.guilford.com/companion-site/The-Mindful-Way-Workbook/9781462508143
    7. Ważne nawyki w sytuacjach stresu: Poradnik ilustrowany, World Healt Organisation 2023, https://iris.who.int/bitstream/handle/10665/366709/WHO-EURO-2023-361-40096-68014-pol.pdf