While mindfulness has origins in Eastern philosophy and Buddhism, there is no necessary religious component to mindfulness. Anyone with any belief system can enjoy the benefits of mindfulness.

• You are struggling with feelings of anxiety or depression.
• You feel distracted or find it hard to concentrate.
• You feel stressed.
• You have a hard time practicing self-compassion .
• You struggle with overeating or excessive snacking.
• You tend to focus on negative emotions.
• Your relationships with others are not as close or as strong as you would like.

• Pay attention : Take the time to notice things in the world around you, including your own feelings, senses, and thoughts. Focus on slowing down and enjoying the things you are experiencing.
• Focus on the moment : Rather than thinking about the past or worrying about the future, try to just take in what is happening right in front of you. Being present in the moment can help you feel more mindful and aware.
• Try mindfulness meditation : Regular practice of mindfulness meditation has benefits for your physical as well as your mental health

• For those who tend to get "antsy" during meditation, there are other ways to ease into the practice of mindfulness.
• Gardening , listening to music , and even cleaning the house can become a practice in mindfulness if you take the right approach.
• Focus on the present and quiet that voice inside—the one that offers the running commentary on what you’re doing, what you’ve done, and what you will be doing.
• The goal isn't to silence what is happening in your mind.
• Instead, observe your thoughts without judgment and gently bring your focus back to the present when you notice your mind wandering.

As Eastern practices gain more popularity in the West, mindfulness has been paired with cognitive therapy . Research shows some very promising results in a number of different areas.

Practicing mindfulness, mindfulness-based cognitive therapy (MBCT), and mindfulness-based stress reduction (MBSR) have all been found to be helpful with the following concerns.

• Anxiety disorder
• Depression
• Relationship issues
• Eating disorders
• Stress management

• Try an app. If you are new to the practice of mindfulness, using an app that provides information, resources, and guided practices can be helpful for getting started.
• Practice focusing on one thing at a time. Multitasking can leave you feeling distracted, so try simply concentrating on one task with your full, focused attention.
• Go for a walk. Spending time outdoors on a gentle walk is a great way to live in the moment and observe the sights, sounds, and sensations of the world around you. 
• Be kind to yourself. Mindfulness is also about accepting yourself and treating yourself with compassion.

While research suggests that mindfulness has a wide range of benefits, that does not mean that it is without potential adverse effects. One study on the impact of intensive meditation found that more than 60% of participants experienced at least one negative effect.

Some possible pitfalls include:

• Increased anxiety or depression
• Increased stress levels
• More physical and somatic complaints

Research also suggests that higher levels of self-focused attention can lead to worsened mental health. This includes decreased ability to manage pain and increased anxiety.9

It is important to note that context can play an important role in outcomes.

Mindfulness used in a therapeutic setting and led by a trained professional may be more likely to produce desirable results while practicing alone or in a group without training or supervision may be more likely to produce unwanted effects.

Other pitfalls to watch for include expecting a quick-fix or thinking that mindfulness is a cure-all.

Remember that it takes time, may not be appropriate for every problem, and may work best when used in conjunction with other therapies or treatments.