What mindfulness really means
Mindfulness isn't about "emptying your mind." It's simply paying attention to what's happening right now—your breath, your body, your thoughts—without judging yourself for being distracted. Because you will get distracted—and that's normal.
People avoid mindfulness because they think they'll be bad at it. Their mind wanders. They feel restless. But that's not a failure; that is the practice. Mindfulness is noticing your attention drift and gently bringing it back, even for 10 minutes a day.
"Mindfulness isn't about changing who you are," says Simon Puleo, founder of Touchbase. "It's about giving your nervous system a small, steady reset. Ten minutes is enough to feel the shift."
Why 10 minutes can help you feel better at any age
Mindfulness helps you build awareness of what you're feeling, so you can respond instead of react. Research reviews have found that mindfulness-based approaches can be effective for reducing stress and anxiety and improving well-being.
If you want a practical place to start, the Center for Healthy Minds at the University of Wisconsin–Madison offers free guided practices, including 10-minute "Attention to Breath" and "Body Scan."
A simple 10-minute mindfulness reset — try it today
Here's a straightforward routine you can use anytime, morning, midday, or before bed:
- Minute 1: Sit comfortably. Feel your feet on the floor. Relax your jaw. Close your eyes.
- Minutes 2–4: Breathe in through your nose, out through your mouth. Count 1–10, then start over.
- Minutes 5–9: Do a quick body scan from your forehead to your shoulders, hands, and belly. Soften what you can.
- Minutes 10: Open your eyes, notice how you feel.
Tip: When your mind wanders, label it gently as "thinking" or "worrying," then come back to your breath. Noticing the wandering is what builds focus.
Keep practicing! Mindfulness and well-being can be trained like any other skill—small, repeatable practices matter.
For mindful moments for yourself or a loved one age 65+, Touchbase offers daily guided calls scheduled at your convenience. If stress or low mood is affecting your daily life, consider talking with your primary care provider.