Skip to main content
HomeSpecialistsBusinessBlogContact us
العربيةFor care providersBook a session
Skip to article text

Mindfulness meditation: benefits, limits and how to begin

Fahad AlmalikMedical review: Tatmeen team6 min read
امرأة جالسة متربعة على صخرة تحت شجرة، أمام بحيرة وجبال وشمس قرب الأفق.
Article contents
  1. How does mindfulness differ from meditation?
  2. What benefits does research support?
  3. A short exercise you can adapt
  4. When should you seek guidance?
  5. Frequently Asked Questions
  6. Sources and references
  7. Writer and reviewer

Mindfulness meditation is a practice of noticing what is happening now: a sensation in your body, a sound or a thought passing through your mind. When your attention wanders, you gently bring it back. You do not have to stop thinking or remain calm throughout. It may help some people manage stress and anxiety symptoms1, but benefits vary, and it does not replace assessment or treatment of a health problem.

If you realise you have read several lines while thinking about an earlier conversation, returning to the line you reached2 is a simple example of this skill. You do not need to judge yourself for drifting off or arrange a separate session whenever you want to return to what you are doing.

How does mindfulness differ from meditation?

Meditation is a broad term for different practices. Some focus on a word, image or sensation; some belong to religious or spiritual traditions. Mindfulness focuses on noticing the present moment1 without immediately judging everything that comes up. You can practise this skill during meditation or an ordinary activity.

Acknowledging a feeling does not mean accepting a harmful situation or leaving a solvable problem untouched. You might notice anger and ask for a change in your workload, or write down a commitment you remembered so you can act on it later. A bill still needs a decision; an excessive workload may still need support. Pausing to pay attention does not remove those needs. If you are somewhere unsafe, safety takes priority over finishing an exercise.

What benefits does research support?

Research suggests that some mindfulness programmes may reduce anxiety and depression symptoms1 and help with sleep. Findings on pain are mixed. Results vary with the programme, participants and comparison used, so “meditation helps” cannot tell you what might help you personally.

In a US trial conducted between 2018 and 2020, 276 adults with anxiety disorders were randomly assigned to mindfulness-based stress reduction or escitalopram. Anxiety symptoms improved with the programme3, but it lasted eight weeks and included instructor-led sessions, daily home practice and a day-long retreat. This finding concerns a particular programme and population. It does not show that a one-minute exercise equals medication or that every meditation app treats anxiety.

If you are receiving treatment, discuss adding mindfulness with your clinician. Do not stop medication or therapy because you have started meditating.

A short exercise you can adapt

This is a way to explore attention, not a treatment dose or a test of your ability to relax. Choose a safe time and place when you are not driving or doing anything hazardous.

  1. Choose a position that suits your body. You can sit on a supportive chair. Sitting on the floor or placing your feet in a particular way is not required. Keep your eyes open if that feels more comfortable.
  2. Choose one thing to notice. It might be a nearby sound, the colour of something in front of you, the feel of the chair or your natural breathing. Do not force your breath to become deep or slow, or hold it.
  3. Notice, then return gently. Try around a minute, or less if you prefer. If a thought appears, you can label it “a thought about work” and return to what you chose. You do not need to push the thought away or count distractions as mistakes.
  4. Finish whenever you want. Notice the space around you, then continue your day when you feel ready. Ask: Was this tolerable? Would I like to try again? You do not have to feel calmer to have practised paying attention.

You do not have to use every sense. If one sense is unavailable or uncomfortable, choose another. Noticing a detail during an ordinary activity2 may suit you better than setting aside a session4.

An adapt-or-stop card

What you notice What you can do
My thoughts have wandered Notice and return if you wish, without blame.
The position hurts or feels tiring Change position or finish.
Focusing on breathing or inside my body feels uncomfortable Choose something external to see or hear, or stop.
Fear or distress increases, or an upsetting memory appears Stop and return to a familiar activity; you do not have to complete the time.

When should you seek guidance?

Some meditation practices can increase anxiety or distress1 for some people, and research on harms is less complete than research on benefits. Increased anxiety was also reported by some participants3 in the structured programme described above.

If distress continues after stopping or recurs during practice, speak with a qualified professional before trying longer or more intensive sessions. Enduring discomfort is not a condition for benefiting. You can also decide against meditation and choose another way to find support.

If anxiety, low mood or insomnia affects everyday life, seek appropriate assessment rather than waiting for the practice to work.

Likewise, attention wandering during reading or practice differs from memory difficulties that are new, increasing or affecting everyday life. Those difficulties need medical assessment5. Do not explain them entirely as a need to meditate: memory problems have several possible causes.

You might ask: “I would like to try mindfulness. Does it suit my situation, and how will I know when to adapt it or stop?”

Frequently Asked Questions

What is mindfulness meditation?

Mindfulness meditation is a practice of noticing what is happening now: a sensation in your body, a sound or a thought passing through your mind. When your attention wanders, you gently bring it back. You do not have to stop thinking or remain calm throughout. Meditation is a broader term for different practices; mindfulness focuses on noticing the present moment without immediately judging everything that comes up.

What are the benefits of mindfulness meditation?

Research suggests that some mindfulness programmes may reduce anxiety and depression symptoms and help with sleep, and mindfulness may help some people manage stress. Findings on pain are mixed. Results vary with the programme, participants and comparison used, so “meditation helps” cannot tell you what might help you personally.

Can mindfulness replace treatment for anxiety?

No. It does not replace assessment or treatment. In a US trial, a mindfulness-based stress reduction programme improved anxiety symptoms, but it lasted eight weeks and included instructor-led sessions and daily home practice. This does not show that a one-minute exercise equals medication or that every meditation app treats anxiety. If you are receiving treatment, discuss adding mindfulness with your clinician, and do not stop medication or therapy because you have started meditating.

How do I start mindfulness meditation?

Choose a safe time and place when you are not driving or doing anything hazardous, and a position that suits your body. Pick one thing to notice: a nearby sound, the feel of the chair or your natural breathing, without forcing or holding your breath. Try around a minute, or less. If a thought appears, label it and return gently. Finish whenever you want; you do not have to feel calmer.

Can mindfulness meditation be harmful?

Yes. Some meditation practices can increase anxiety or distress for some people, and research on harms is less complete than research on benefits. If fear or distress increases, or an upsetting memory appears, stop and return to a familiar activity. If distress continues after stopping or recurs during practice, speak with a qualified professional before trying longer or more intensive sessions. You can also decide against meditation.

Writing and article review

Fahad AlmalikWritten byFahad Almalik

Content writer and researcher at Tatmeen, writing in Arabic and English about mental health and everyday life, from relationships and stress to work, habits, and family.

Tatmeen teamMedical reviewTatmeen team

Every Tatmeen article is reviewed by care providers licensed by the Saudi Commission for Health Specialties, so what you read is accurate and trustworthy.

How we write and reviewSpotted an error? Tell us

This article builds understanding and does not replace a licensed care provider.

Need someone to talk to?

Tatmeen's licensed care providers are available around the clock, and the app's urgent consultation connects you with one within minutes.

Talk to a care provider

In immediate danger?

If you or someone you know is in danger, call an ambulance on 997 or go to the nearest emergency department.

Emergency numbers

Was this article helpful?

Add us to Google
All articles

Talk to a care provider

Your session, remotely and your way: voice, video or text.

  • Licensed by the Saudi Commission for Health Specialties
  • Available around the clock
  • Complete privacy and confidentiality
All care providers

One step for you, start now

Download Tatmeen to explore care providers and booking options.

  • Smart matchingFour quick questions suggest the right care provider
  • Urgent consultationTalk to an available care provider within minutes
  • Free psychological measuresMore than 20 tests to understand how you are doing

Scan to download