How To Practice Mindfulness For Anxiety

Learning how to practice mindfulness for anxiety is a powerful step towards managing stress and fostering emotional well-being. By cultivating present-moment awareness, individuals can reduce feelings of worry and restore inner calm. This approach not only addresses immediate anxiety symptoms but also contributes to long-term mental resilience.

In this guide, we explore practical techniques for incorporating mindfulness into daily routines, preparing the right environment, overcoming common obstacles, and tracking progress. Understanding these foundational aspects can help anyone develop a sustainable mindfulness practice tailored to their unique needs, ultimately leading to a more balanced and peaceful life.

Introduction to Mindfulness and Anxiety

Mindfulness is a mental practice rooted in paying deliberate attention to the present moment with an attitude of openness and non-judgment. Its relevance to anxiety management has grown significantly as evidence suggests that cultivating awareness of one’s thoughts, feelings, and bodily sensations can lead to reduced stress and a greater sense of calm. When faced with anxiety, individuals often experience overwhelming thoughts and physical sensations, which can perpetuate a cycle of worry.

Mindfulness offers a pathway to break this cycle by fostering acceptance and reducing rumination.

Practicing mindfulness influences both physiological and psychological responses to stress. Physiologically, it can lower cortisol levels, reduce heart rate, and improve breathing patterns. Psychologically, it enhances emotional regulation, diminishes negative thought patterns, and increases resilience against stressors. This dual impact makes mindfulness an effective tool for managing anxiety, as it addresses both the physical and mental dimensions of the disorder.

Comparison of Mindfulness with Other Anxiety Relief Techniques

Understanding how mindfulness compares to other anxiety management methods helps in selecting the most suitable approach. The following table highlights key differences and similarities among mindfulness, cognitive-behavioral therapy (CBT), medication, and relaxation techniques.

Technique	Core Approach	Primary Benefits	Physiological Impact	Psychological Impact	Ease of Integration
Mindfulness	Present-moment awareness without judgment	Reduces rumination, enhances emotional regulation, lowers stress levels	Decreases cortisol, stabilizes heart rate, improves breathing patterns	Increases acceptance, reduces negative thought spirals	High; easily incorporated into daily routines
Cognitive-Behavioral Therapy (CBT)	Identifying and restructuring negative thought patterns	Long-term reduction of anxiety symptoms, skill development	Variable; may include some physiological relaxation	Empowers individuals with coping strategies, modifies thought patterns	Moderate; typically requires trained therapist sessions
Medication	Pharmacological intervention targeting brain chemistry	Rapid symptom relief, especially in severe cases	Physiological stabilization of neurotransmitter levels	Can reduce anxiety symptoms but may have side effects	Variable; needs medical supervision and adherence
Relaxation Techniques	Breathing exercises, progressive muscle relaxation	Immediate calming effects, useful in acute situations	Lowers heart rate and blood pressure	Reduces physical tension, promotes calmness	High; simple to learn and practice independently

While each technique offers unique advantages, mindfulness stands out for its accessibility, long-term benefits, and holistic approach, making it a valuable component of comprehensive anxiety management strategies.

Benefits of Mindfulness for Anxiety Reduction

Integrating mindfulness practices into daily routines offers a range of proven benefits that can significantly diminish anxiety levels. Regular mindfulness exercises help individuals develop greater awareness of their thoughts, emotions, and bodily sensations, enabling a more balanced response to stressors. Scientific research consistently demonstrates that cultivating mindfulness can enhance mental well-being and foster resilience against anxiety symptoms.

By practicing mindfulness consistently, individuals can influence specific areas of the brain associated with emotional regulation and stress response. This neuroplasticity allows for lasting positive changes, reducing the intensity and frequency of anxiety episodes. Below are the key mental health improvements linked to sustained mindfulness practice, supported by empirical evidence.

Enhanced Emotional Regulation

Mindfulness helps individuals observe their thoughts and feelings without immediate judgment or reaction. This non-reactive awareness fosters greater emotional stability, allowing people to respond to anxiety-provoking situations with calmness and clarity. Over time, this reduces impulsive reactions and minimizes the impact of stress triggers.

Reduction in Rumination and Negative Thought Patterns

Persistent negative thinking and rumination are core contributors to anxiety disorders. Mindfulness trains the brain to recognize these patterns early and disengage from them. As a result, individuals experience fewer intrusive thoughts, leading to decreased feelings of worry and distress.

Alterations in Brain Structure and Function

Neuroimaging studies indicate that mindfulness practice can lead to structural changes in the brain, particularly in regions involved in emotion regulation, such as the prefrontal cortex, and the amygdala, which is responsible for fear responses. Specifically, regular practice has been associated with increased gray matter density in the prefrontal cortex and decreased activity in the amygdala, contributing to a calmer stress response and reduced anxiety levels.

Improved Stress Management

Mindfulness enhances an individual’s capacity to manage stress by promoting relaxation and present-moment awareness. This heightened state of awareness allows for more effective coping strategies when facing stressful situations, thereby reducing overall anxiety and improving resilience.

Better Sleep Quality

Chronic anxiety often disrupts sleep patterns, further exacerbating mental health issues. Mindfulness practices, such as meditation and breathing exercises, help activate the parasympathetic nervous system, fostering relaxation and facilitating better sleep. Improved sleep quality, in turn, contributes to a reduction in anxiety symptoms.

Empirical Evidence Supporting Mindfulness Benefits

Multiple studies have documented the positive effects of mindfulness on anxiety reduction. For example, a meta-analysis published in 2014 in the journal
-JAMA Internal Medicine* found that mindfulness meditation programs resulted in moderate reductions in anxiety symptoms across diverse populations. Additionally, neuroimaging research highlights the brain’s capacity for change, showing decreased amygdala activity following consistent mindfulness practice. These findings underscore the importance of incorporating mindfulness into daily routines for sustainable mental health benefits.

Preparing for Mindfulness Practice

Establishing an appropriate environment and routine is essential for effective mindfulness practice, especially when aiming to reduce anxiety. Proper preparation helps create a calm, focused space that fosters relaxation and enhances the benefits of your session. Developing a consistent approach and setting the right parameters ensures that mindfulness exercises become a sustainable part of your daily routine.

Preparation involves organizing your physical environment, setting intentions, and selecting suitable times for practice. These steps not only minimize distractions but also cultivate a mindset conducive to mindfulness, enabling you to fully engage with the exercises and experience their calming effects more profoundly.

Creating a Calming Environment for Mindfulness Exercises

To optimize your mindfulness practice, it is vital to cultivate a space that promotes tranquility and focus. This involves paying attention to the sensory elements within your environment and eliminating potential disturbances. A well-prepared space can significantly enhance your ability to concentrate and relax during exercises.

• Choose a quiet area free from noise, interruptions, and distractions such as electronic devices or household disruptions.
• Ensure the space has comfortable seating, such as a cushion, chair, or floor mat, that allows you to sit upright with relaxed shoulders.
• Adjust lighting to a soft, natural glow or use gentle, warm artificial lighting to foster a soothing atmosphere.
• Incorporate calming elements such as soft blankets, calming scents like lavender or chamomile, or gentle ambient sounds like nature recordings or ambient music.
• Maintain a clutter-free environment to promote mental clarity and reduce sensory overload.

Consistency in setting up your space helps your mind associate that environment with mindfulness practice, making it easier to enter a relaxed state over time. Regularly dedicating a specific area for mindfulness can serve as a visual and sensory cue, reinforcing your commitment and facilitating a smoother transition into practice.

Checklist of Materials and Settings Needed Before Beginning a Session

Preparing your materials and environment beforehand ensures that your mindfulness session is seamless and free from unnecessary interruptions. Having everything ready allows you to focus solely on your practice and maximizes its effectiveness.

1. Comfortable seating: cushion, chair, or meditation bench that promotes an upright, relaxed posture.
2. Timer or clock: to set a specific duration for your session without the need to check devices frequently.
3. Optional calming aids: such as essential oils, a small blanket, or a soft pillow for added comfort.
4. Environmental adjustments: dimmed lights, ambient sounds, or a diffuser if desired.
5. Minimal electronic distractions: ensure smartphones or other devices are turned off or silenced to prevent interruptions.
6. Hydration options: a glass of water nearby, if desired, to stay hydrated without interrupting the session.

Having these items prepared in advance minimizes disruptions, allowing you to enter your mindfulness practice smoothly. It also signals to your mind that you are dedicating time solely for relaxation and self-awareness, strengthening the routine’s effectiveness.

Optimal Times and Durations for Practicing Mindfulness Daily

Choosing appropriate times and durations for mindfulness practice can significantly impact its benefits, especially in managing anxiety. Establishing a routine that fits your daily schedule ensures consistency and helps embed mindfulness into your lifestyle.

Time of Day	Recommended Duration	Rationale
Morning (upon waking)	5-10 minutes	Sets a calm tone for the day, reduces morning anxiety, and increases mindfulness throughout daily activities.
Midday (lunchtime or early afternoon)	5-15 minutes	Provides a mental reset, alleviates accumulated stress, and enhances focus for the remainder of the day.
Evening (before bedtime)	10-20 minutes	Helps transition into restful sleep, reduces nighttime anxiety, and promotes relaxation.

Practicing mindfulness regularly at consistent times fosters habit formation, making it easier to manage anxiety over the long term. Adjust durations based on individual needs and schedules to sustain motivation and effectiveness.

Techniques and Methods to Practice Mindfulness

Practicing mindfulness involves engaging in specific exercises that cultivate awareness, presence, and acceptance. These techniques serve as practical tools to help individuals anchor their attention in the present moment, alleviating feelings of anxiety and promoting emotional stability. Each method varies in focus and duration, offering flexible options suited to different preferences and lifestyles.

Below, several widely used mindfulness exercises are Artikeld, along with detailed procedures to guide effective practice. Incorporating these techniques regularly can significantly enhance mental clarity, reduce stress, and foster a calm, centered state of mind.

Breathing Awareness

This foundational mindfulness technique emphasizes paying attention to the breath as a way to anchor the mind and calm anxious thoughts. It is simple, accessible, and can be performed anywhere, making it ideal for quick stress relief or longer practice sessions.

1. Find a comfortable seated or lying position, ensuring your back is straight but relaxed.
2. Close your eyes gently or soften your gaze toward the ground.
3. Begin to notice your natural breath without trying to control it, observing the inhale and exhale cycles.
4. Focus your attention on the sensation of the breath entering and leaving your nostrils, or the rise and fall of your chest or abdomen.
5. If your mind wanders, gently redirect your awareness back to your breath, maintaining a non-judgmental attitude.
6. Practice for 5 to 10 minutes, gradually increasing duration as comfort with the exercise develops.

Body Scan

The body scan technique encourages systematic awareness of bodily sensations, fostering relaxation and grounding the mind in the present. It is particularly effective in reducing physical tension associated with anxiety and promoting a sense of bodily presence.

1. Lie flat on your back on a comfortable surface, arms resting by your sides.
2. Close your eyes if desired and take a few deep breaths to center yourself.
3. Begin by directing your attention to your toes, noticing any sensations, warmth, or tension.
4. Gradually move your focus upward through your feet, ankles, calves, knees, thighs, hips, abdomen, chest, back, shoulders, arms, hands, neck, and finally your head.
5. At each body part, observe the sensations without judgment, simply noting presence or tension.
6. If you notice areas of discomfort or tightness, breathe into those areas, imagining relaxation with each exhale.
7. Complete the scan in about 10 to 20 minutes, or longer if comfortable.

Mindful Walking

Mindful walking transforms a routine activity into a meditative practice that heightens awareness of movement, sensation, and environment. It is especially useful for individuals who find sitting meditation challenging or seek to incorporate mindfulness into daily activities.

1. Choose a quiet, safe space such as a garden, corridor, or park path.
2. Begin walking slowly and deliberately, maintaining an upright but relaxed posture.
3. Focus your attention on the physical sensations of walking, such as the contact of your feet with the ground, the movement of your legs, and the coordination of your arms.
4. Observe your surroundings with curiosity, noticing sounds, sights, and smells without judgment or reaction.
5. If your mind drifts to unrelated thoughts, gently bring your focus back to the sensation of walking.
6. Practice for 10 to 30 minutes, depending on your schedule and comfort level.

Comparison of Mindfulness Techniques

The following table compares key aspects of the discussed mindfulness exercises, aiding in selecting the most suitable method based on individual needs and preferences.

Technique	Duration	Primary Focus	Core Benefits
Breathing Awareness	5–10 minutes; adaptable for shorter sessions	Breath sensations, inhalation and exhalation	Reduces immediate stress, calms the nervous system, enhances focus
Body Scan	10–20 minutes; can extend longer	Physical sensations and tension in the body	Relieves physical tension, increases bodily awareness, promotes relaxation
Mindful Walking	10–30 minutes; flexible	Physical movement and environmental awareness	Improves present-moment focus, reduces rumination, encourages gentle exercise

Note: The effectiveness of each technique depends on consistent practice and individual preferences. Combining multiple methods can provide a comprehensive mindfulness routine tailored to specific anxiety management needs.

Incorporating Mindfulness into Daily Life

Integrating mindfulness into everyday activities offers a practical way to cultivate a calmer, more centered approach to life, especially when managing anxiety. By consciously bringing awareness to routine tasks, individuals can develop a steady practice that enhances their overall well-being and reduces moments of stress or overwhelm.

Consistent practice of mindfulness during daily activities helps to reinforce a sense of presence and control, allowing individuals to navigate their environments with greater clarity and calmness. This seamless integration turns ordinary moments into opportunities for mental grounding and emotional stability.

Mindful Eating

Mindful eating involves paying close attention to the process of eating, engaging all senses to fully experience each bite. This practice encourages slower consumption, improves digestion, and fosters a healthier relationship with food. For those experiencing anxiety, mindful eating can serve as a grounding exercise that keeps the mind anchored in the present moment.

• Begin by choosing a small portion of food, such as a piece of fruit or a handful of nuts, and sit quietly without distractions.
• Notice the appearance, texture, and aroma of the food before taking a bite.
• Chew slowly, paying attention to the taste, temperature, and texture, and savor each mouthful.
• Put down your utensils between bites to encourage mindful pacing.
• Observe any thoughts or emotions that arise during eating without judgment.

Mindful Commuting

Commuting time provides an excellent opportunity to practice mindfulness, transforming what might be a stressful or monotonous activity into a calming routine. Whether traveling by car, bus, train, or walking, being present during your journey can significantly reduce anxiety and improve mental clarity.

• Focus on your breath, inhaling and exhaling slowly to anchor your awareness.
• Pay attention to sensory experiences—sounds, sights, and movements around you—without labeling or reacting to them.
• If driving, remain attentive to the sensation of the steering wheel, the feel of the pedals, and the environment outside.
• When walking, notice the sensation of your feet making contact with the ground and the rhythm of your steps.
• Use guided mindfulness recordings during your commute to deepen your focus.

Mindful Working

Applying mindfulness at work fosters concentration, reduces stress, and enhances productivity. It involves tuning into your current task fully and managing distractions with awareness. This practice not only supports mental health but also promotes a more balanced approach to professional responsibilities.

• Start your work session with a brief breathing exercise to set a focused intention.
• Break tasks into smaller, manageable steps, and focus on completing each with full attention.
• Take regular short breaks to stretch, breathe deeply, and reset your mental state.
• During meetings or conversations, listen attentively without mentally preparing your response or multitasking.
• Practice grounding techniques, such as feeling your feet on the ground or placing your hands on your lap, to maintain presence during demanding tasks.

Incorporating mindfulness into daily routines transforms ordinary moments into opportunities for calm, clarity, and resilience, ultimately supporting anxiety management in a practical and sustainable way.

Overcoming Challenges in Mindfulness Practice

Practicing mindfulness for anxiety relief can sometimes present obstacles that may hinder progress. Recognizing these common challenges and developing effective strategies to address them is essential for maintaining a consistent and beneficial mindfulness routine. This section explores typical difficulties faced during practice and provides practical approaches to overcome them, ensuring that mindfulness remains a supportive tool in managing anxiety.Understanding and addressing these challenges can significantly enhance your ability to stay committed and focused in your mindfulness journey.

Adaptability and patience are key components, allowing you to modify exercises when necessary and sustain your practice even during moments of overwhelm or distraction.

Common Obstacles Faced in Mindfulness Practice

Practitioners often encounter several hurdles that can disrupt their mindfulness routines. These include a wandering mind, physical discomfort, feelings of frustration, and emotional overwhelm. Such challenges are natural, especially for individuals dealing with heightened anxiety, and acknowledging them is the first step toward overcoming them.Distraction and restless thoughts tend to be the most prevalent issues, as the mind naturally seeks to drift away from the present moment.

Physical discomfort, such as fatigue or muscle tension, can also interfere with maintaining focus. Additionally, emotional reactions like impatience or self-criticism may cause practitioners to feel discouraged and abandon their efforts prematurely.

Strategies to Maintain Consistency and Focus

Maintaining regularity in mindfulness practice requires intentional strategies that foster motivation and clarity. Establishing a dedicated time and quiet space for practice creates a routine that signals to the mind and body that it is time to engage in calming activities. Setting realistic goals, such as starting with five-minute sessions and gradually increasing duration, helps prevent feelings of overwhelm.Using gentle reminders, such as alarms or visual cues, can prompt ongoing engagement.

Incorporating mindfulness into daily activities—like mindful walking, eating, or commuting—can also reinforce consistency outside dedicated sessions. Additionally, cultivating a compassionate attitude toward oneself encourages patience and reduces self-criticism, which can derail progress.

Methods to Adapt Mindfulness Exercises When Feeling Overwhelmed or Distracted

When experiencing emotional overwhelm or difficulty concentrating, it is beneficial to modify mindfulness exercises to suit the current state of mind. This flexibility can prevent frustration and promote continued practice.One effective method involves shifting from formal sitting meditation to more accessible activities such as mindful breathing exercises while lying down or standing. Using shorter, focused exercises—like a brief body scan or breath awareness—can also ease the feeling of being overwhelmed.

If distraction persists, gently redirect attention back to the chosen anchor, such as the breath or bodily sensations, without judgment.Practicing self-compassion during these moments is crucial; recognizing that fluctuations in focus are normal and part of the learning process helps maintain motivation. Incorporating guided meditations or the use of mindfulness apps can provide external support and structure when internal focus wavers.

Remember, the goal is progress, not perfection—allowing room for flexibility and patience fosters resilience and long-term engagement in mindfulness practice.

Tracking and Evaluating Progress

Maintaining awareness of your journey through mindfulness practices can significantly enhance your ability to manage anxiety effectively. Monitoring changes in your anxiety levels over time provides valuable insights into what techniques work best for you and highlights areas needing adjustment. Consistent evaluation fosters motivation, reinforces commitment, and helps identify patterns that may influence your overall mental well-being.Regular tracking of your mindfulness practice and its effects allows you to observe tangible progress.

By recording your experiences, you can recognize subtle shifts in anxiety levels, emotional resilience, and overall tranquility. This ongoing assessment supports a personalized approach to anxiety management, ensuring that your mindfulness journey remains effective and responsive to your evolving needs.

Monitoring Anxiety Levels through Journaling or Logs

Effective tracking begins with systematically documenting your anxiety responses and mindfulness sessions. Using a journal or digital logs, you can record specific details such as the intensity of anxiety, situational triggers, and your emotional state before and after each practice. Over time, these records reveal trends, helping to distinguish between successful strategies and areas requiring additional focus.Encourage consistency by establishing a routine to log your experiences immediately after each session or at designated intervals throughout the day.

This practice enhances self-awareness and enables you to reflect on your progress more objectively. Moreover, detailed logs serve as a valuable resource during discussions with mental health professionals, providing concrete data to inform your treatment plan.

Sample Practice and Effect Recording Table

Utilizing structured tables simplifies the process of tracking your mindfulness activities and their impact. Below is a template designed to help you systematically record your practice frequency, duration, perceived calming effects, and changes in anxiety levels:

Date	Practice Duration	Technique Used	Pre-Practice Anxiety Level (1-10)	Post-Practice Anxiety Level (1-10)	Observations & Feelings
2024-04-25	15 minutes	Body scan meditation	7	4	Felt more relaxed, thoughts less scattered
2024-04-26	10 minutes	Breathing exercise	8	5	Calmer, better focus during the day

This table can be adapted to include additional metrics such as energy levels, sleep quality, or specific triggers encountered during the day.

Self-Reflection after Each Session

Incorporating a brief self-reflection component immediately following mindfulness practice enhances awareness and deepens understanding of your emotional responses. After each session, consider asking yourself what sensations, thoughts, or emotions arose during practice, and how they influenced your overall mood. Recognizing patterns in these reflections can shed light on your progress, identify persistent challenges, and motivate ongoing effort.Use prompts such as:

• What physical sensations or feelings did I notice during the session?
• Did my thoughts tend to wander, and how did I redirect them?
• How did I feel immediately after and several minutes post-practice?
• Are there specific triggers or situations that affected my focus or relaxation?

Documenting these insights, whether in a journal or digital note, reinforces mindfulness, encourages continuous improvement, and helps tailor your practice to better suit your individual needs. Over time, this reflective habit cultivates a compassionate and non-judgmental awareness of your growth, fostering resilience against anxiety.

Resources and Support for Mindfulness Practice

Developing a sustainable mindfulness practice often benefits from the right resources and community support. Whether you are just beginning your journey or seeking to deepen your existing practice, access to quality materials and a supportive network can enhance your experience and effectiveness. This section explores recommended books, applications, guided meditations, online communities, and how to choose resources tailored to individual needs.

Recommended Books, Apps, and Guided Meditations for Beginners

For those starting out with mindfulness for anxiety, a variety of resources are available to provide guidance, structure, and inspiration. These tools can help beginners understand core concepts, develop daily routines, and maintain motivation.

Books offer comprehensive insights and practical exercises. Notable titles include:

• “The Miracle of Mindfulness” by Thich Nhat Hanh: This classic provides accessible advice on integrating mindfulness into everyday life, emphasizing gentle awareness and compassion.
• “Full Catastrophe Living” by Jon Kabat-Zinn: A foundational book on mindfulness-based stress reduction (MBSR), suitable for understanding how mindfulness can alleviate anxiety and stress.
• “Wherever You Go, There You Are” by Jon Kabat-Zinn: Offers simple, practical mindfulness practices that can be incorporated into daily routines.

Mobile applications serve as convenient tools for guided meditation, tracking progress, and reminders. Popular apps include:

1. Headspace: Provides beginner-friendly meditations, animations explaining mindfulness concepts, and programs tailored to anxiety management.
2. Calm: Features guided meditations, breathing exercises, sleep stories, and mindfulness sessions designed for various experience levels.
3. Insight Timer: Offers a vast library of free guided meditations by various teachers, along with community features and customizable timers.

Guided meditations, available via apps or online platforms, can be particularly helpful for beginners. These recordings typically range from 5 to 30 minutes and focus on breathing awareness, body scans, or loving-kindness practices, helping to anchor attention and reduce anxiety.

Online Communities and Local Groups Focused on Mindfulness

Engaging with groups and communities can foster motivation, accountability, and shared learning. Many online platforms host forums, live sessions, and workshops, while local groups often meet regularly to practice together.

Online communities include:

• Reddit’s r/Mindfulness: An active online forum where members share experiences, ask questions, and exchange resources related to mindfulness practices.
• Mindfulness Meditation Groups on Facebook: Various groups offer support, event announcements, and discussion opportunities for practitioners worldwide.
• Insight Meditation Community: Provides access to local and online meditation centers, retreats, and courses led by experienced teachers.

Local groups and classes often host beginner workshops, guided sessions, and retreats, creating opportunities for face-to-face interaction and personalized guidance. Many wellness centers, spiritual centers, and community colleges offer mindfulness courses suitable for all levels.

Choosing Appropriate Resources Based on Individual Needs

Selecting the right resources involves considering personal preferences, learning styles, and specific challenges related to anxiety. It is essential to evaluate factors such as format, duration, teaching style, and accessibility.

Effective resource selection aligns with your goals, lifestyle, and comfort level, supporting sustained practice and growth.

Individuals who prefer structured learning may find books and formal courses more beneficial, while those seeking flexibility might prefer apps or online videos. If anxiety manifests with difficulty concentrating, guided meditations with gentle narration can provide reassurance and focus.

Additionally, assessing the credibility of resources is important. Look for materials developed or endorsed by qualified mindfulness teachers or mental health professionals. Trial periods or sample sessions can help determine whether a specific app or guided meditation suits your needs before committing long-term.

Ultimately, consistency and enjoyment in your chosen resources are key to maintaining a meaningful mindfulness practice that supports anxiety reduction and overall well-being.

Closing Notes

Embracing mindfulness as a regular practice offers a transformative path to alleviating anxiety and enhancing overall mental health. By gradually integrating these techniques into everyday activities and maintaining consistency, individuals can experience meaningful improvements in their emotional stability and quality of life. Remember, patience and persistence are key to unlocking the full benefits of mindfulness.