At a glance

• Begin with a brief, optional practice.
• Use breath, sounds, movement or another comfortable anchor.
• Expect attention to wander without judging yourself.
• Stop or change approach if distress increases.
• Use mindfulness alongside—not instead of—needed health care.

Choose a safe first practice

• Select a familiar, low-pressure setting.
• Choose an internal or external anchor.
• Keep eyes open if preferred.
• Decide in advance that stopping is allowed.
• Avoid practising while driving or doing a hazardous task.

Try and review

• Practise briefly rather than forcing a long session.
• Notice the effect during and afterwards.
• Keep, adapt or stop the exercise based on your response.
• Try walking or sensory grounding if stillness is uncomfortable.

When to book a GP review

• Practice repeatedly increases panic, traumatic memories or dissociation.
• You experience hallucinations, paranoia, mania or marked deterioration.
• Sleep, mood or daily function is worsening.
• Mindfulness is being used to avoid needed treatment.
• There are thoughts of self-harm or suicide.

Keep only what helps

• Use a format and duration that feel sustainable.
• Avoid rigid tracking or self-criticism.
• Discuss worsening symptoms or uncertainty with a clinician.

Emergency advice

Call 000 if there is immediate danger or immediate risk of self-harm. Lifeline is available on 13 11 14 for crisis support.

Rochedale Family Practice is not an emergency service.