Mindfulness, or mindfulness meditation, is a mental exercise. It teaches you to focus your mind on the present moment. It encourages you to be aware of your thoughts, feelings, and surroundings without judgment.

The term mindfulness can be translated as “plena atención” or “consciente atención”. It refers to the ability to pay attention to the present moment intentionally and without judging the experience.

One of the best-known authors in this field, Jon Kabat-Zinn, defines mindfulness as:

“Paying attention intentionally to the present moment, without judgment.

This means observing thoughts, emotions, and bodily sensations as they arise, without trying to avoid them or react to them automatically.

Why do we live on autopilot?

A lot of the time our minds operate automatically. We constantly think about the future, pending tasks or past situations, disconnecting ourselves from the present.

It's usual:

• Eating without paying attention to the taste.
• Walking while thinking about problems.
• Holding conversations without really listening.
• Living with a constant sense of urgency.

The practice of mindfulness helps precisely to interrupt that “autopilot” and regain connection with the here and now.

Difference between mindfulness and meditation

Although they are related, mindfulness and meditation are not exactly the same.

Formal meditation

Formal practice consists of dedicating specific time to training attention through guided or silent exercises:

• Conscious breathing.
• Body scan.
• Thought observation.
• Attention to sounds or sensations.

Mindfulness in everyday life

Mindfulness can also be practised informally during everyday activities:

• Mindful eating.
• Take a shower paying attention to the sensations.
• To walk while observing your surroundings.
• Listening to another person with full presence.

The key is to learn to be present without judgment.

Psychological benefits of mindfulness

There are currently numerous scientific studies that support the benefits of mindfulness for mental and emotional health.

Stress and anxiety reduction

Mindfulness can help to reduce the physiological activation associated with stress and promote greater emotional regulation.

Many people who practice mindfulness learn to:

• Identify automatic thoughts.
• Reduce rumination.
• Better managing anxiety.
• Reduce emotional impulsivity.

Related article Am I stressed or anxious?

Improving emotional regulation

Regular practice allows for the development of a more balanced relationship with emotions, avoiding automatic reactions to them.

This doesn't mean stopping experiencing difficult emotions, but learning to observe them without getting trapped by them.

Greater self-compassion

One of the most important effects of mindfulness is the development of a kinder attitude towards oneself.

Many people live trapped in constant self-criticism. Mindfulness fosters a more compassionate relationship with our own difficulties.

You might be interested in reading about: Self-esteem and self-perception

Improved concentration and attention

Training attention helps to improve concentration capacity and reduce mental distraction, especially in people with high stress levels.

Mindfulness and psychological therapy

Mindfulness has been integrated into various therapeutic models currently used in clinical psychology.

At CALMA Psicólogos, we incorporate techniques from Mindfulness in Fuengirola and Mijas within different therapeutic processes when it is beneficial for the person.

Mindfulness-based cognitive therapy

This approach combines tools from cognitive behavioural therapy with mindfulness practices to help modify the relationship with thoughts and emotions.

Find out more about: cognitive therapies

Stress reduction programmes

Mindfulness-based programmes have shown effectiveness in:

• Chronic stress.
• Depression.
• Insomnia.
• Chronic pain.
• Emotional regulation.
• Anxiety.

Related article: 7 types of anxiety

A simple mindfulness exercise to start

You can try this basic mindful breathing exercise:

1. Find a comfortable posture.
2. Bring your attention to your breath.
3. Notice how the air goes in and out.
4. When thoughts arise, simply observe them.
5. Gently return to your breath.

It's not about “emptying the mind,” but about training the ability to observe without reacting automatically.

How to incorporate mindfulness into your daily routine

Some practical recommendations for getting started:

Start with a few minutes

You don't need long sessions. You can start with 5 minutes daily.

Always practise at the same time

Creating a routine makes it easier to maintain the habit.

Bring mindfulness to everyday activities

You can practise mindfulness while:

• Comes.
• You walk.
• You listen to music.
• Tomas drinks coffee.
• Conversations with someone.

What mindfulness IS NOT

There are many misconceptions about mindfulness.

Mindfulness is not about:

• Think positively all the time.
• Remove negative emotions.
• Leave the mind empty.
• Become a “perfectly zen” person.
• Escaping emotional pain.

Mindfulness seeks to learn to relate to our internal experience in a more conscious and healthy way.

Article under construction: Toxic Positivity

When can therapy help you?

Although mindfulness can be practised autonomously, psychological support can be particularly useful in some cases.

Therapy can help you if you are experiencing:

• Constant anxiety.
• High stress.
• Rumination.
• Emotional difficulties.
• Low self-esteem issues.
• Emotional block.

Related article: Settled upon waking

At CALMA Psychologists We work from an integrative approach using evidence-based tools to help you improve your emotional well-being.

Psychological therapy and mindfulness in Fuengirola and Mijas

At CALMA Psicólogos, we offer in-person and online therapy tailored to the needs of each individual. We integrate mindfulness tools when they can be beneficial within the therapeutic process.

We work with adults, adolescents and couples from a close, professional and scientifically evidence-based approach.