ACT Exercise: What is Mindfulness?

Mindfulness is not magical or mystical. It’s not yoga, and it’s not meditation—though meditation can be one way to practice it. Mindfulness is a skill, and like any skill, anyone can learn it with practice.

So what is mindfulness?

Mindfulness is the habit of paying more attention to the present moment, and less attention to the past or the future. It also means learning to notice and accept your thoughts, feelings, and body sensations as they are—without judging them as good or bad, and without trying to make them go away.

The goal of mindfulness is not to feel calm all the time or to “clear your mind.” The goal is to become more aware of what’s happening inside and around you, so you can respond more intentionally instead of getting pulled around by your thoughts and emotions.

Below are two simple mindfulness exercises to help you get started.

1. Dropping Anchor

“Dropping anchor” is a quick, practical mindfulness exercise you can use anytime—especially when you feel stressed, overwhelmed, anxious, or emotionally flooded.

You can drop anchor while sitting quietly, but you can also do it while standing in line, walking, talking to someone, or doing anything that brings up uncomfortable thoughts or feelings.

Use the word ACE to remember the steps:

A – Acknowledge your experience

Gently notice what’s happening inside you right now.

• What thoughts are showing up?

• What emotions do you notice?

• What sensations are in your body—tightness, warmth, butterflies, tension?

You might say to yourself (silently or out loud):“I feel nervous, and my stomach feels tight,” or“I’m really angry about what she just said.”

The key is not to analyze or fix anything—just to acknowledge it. Remind yourself: It’s okay to have these thoughts and feelings. They don’t define me.

C – Come back into your body

Shift your attention from your thoughts to your body.

If you’re sitting, notice the weight of your body in the chair. Feel your feet on the floor.If you’re standing, feel your feet pressing into the ground. Notice your legs, your torso, your shoulders, and your head.

There is no “right” way to feel in your body. Just notice what it feels like to be you, right now.

E – Engage with the world

Bring your attention to what’s around you using your senses.

Notice what you can see, hear, smell, taste, or feel.For example:

• The color of the walls or carpet

• A sound in the room

• The smell of food or fresh air

• The taste of gum, coffee, or water

Pretend you’re visiting from another planet and experiencing these things for the first time. Be curious. Let yourself notice details you’d usually overlook.

2. Leaves on a Stream

This exercise goes a bit deeper, so it’s best to do it somewhere you feel safe and comfortable. You may want to sit in a comfortable chair, close your eyes, and take a few slow breaths.

First, imagine yourself sitting beside a gentle stream. Picture trees, flowers, sunlight, and a soft breeze. Hear the sound of water moving over rocks and birds in the distance.

Now, notice the thoughts that pop into your mind.

Each time a thought appears, imagine writing it on a leaf with a marker and gently placing that leaf on the stream. Then watch what happens.

• Some leaves float by quickly.

• Some move slowly.

• Some get stuck, swirl, or drift back upstream.

Let the leaves do whatever they do. Don’t try to push them away or make them float faster.

Sooner or later, your mind will wander away from the stream—that’s normal. When you notice this, gently acknowledge it. You might even thank your mind for trying to help or protect you.

Then, calmly return your attention to the stream, your leaves, and your thoughts.

You can practice this for one minute, ten minutes, or longer. Each time your mind pulls you away and you bring it back, you’re strengthening your mindfulness skill.

There’s no failure here—only practice.