ACT Exercise: Mindful Breathing

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Mindfulness is a way of practicing being more present with what is happening right now—including unwanted thoughts and uncomfortable feelings.

Before you begin, remind yourself of this important point: The goal of mindfulness is not to change, control, or get rid of anything. Not thoughts. Not feelings. Not sensations.

If you happen to feel calmer or more relaxed afterward, that’s a nice side effect—but it’s not the goal. Mindfulness is about showing up, not feeling better.

The Practice

1. Get settled. Sit in a comfortable, quiet place—your favorite chair, the couch, or even your car (just not while driving).

2. Set your intention. Remind yourself that you're not trying to change or control your thoughts. Repeat the phrase just notice and allow a few times in your mind or out loud.

3. Notice your breath. Close your eyes and bring your attention to your breathing. You don’t need to breathe deeply or differently—just notice the air moving in and out of your body.

4. Notice when thoughts show up. Sooner or later, your mind will wander. That’s not a problem—that’s what minds do.

5. Gently return to the breath. When you notice your mind wandering, say in your mind or out loud: Ah, there's thinking! No problem, now back to noticing my breath and then just notice you are breathing again.

6. Repeat. Continue cycling through noticing the breath, noticing thoughts, and returning your attention to the breath.

A Few Helpful Reminders

• In Step 4, you are noticing and allowing your thoughts—not judging or arguing with them. Acknowledge them, almost like you are waving at a friend in a passing car.

• This includes thoughts like:“I’m doing this wrong,”“Mindfulness doesn’t work,” or“I can’t control my thoughts.”

• These are just thoughts. Notice them, allow them to be there, and gently come back to the breath.

If your mind wanders 100 times in one minute, that’s not a failure—it’s 100 opportunities to practice redirecting your attention with kindness.

Every time you notice and return, you’re strengthening the skill of mindfulness.