What Is Mindfulness? 

Mindfulness means being aware of your thoughts, feelings, sensations and environment without labeling them as good or bad. Many people who have quit smoking say that practicing mindfulness helped them cope with cravings, stress and depression while they were quitting. 

How Do You Practice Mindfulness? 

When you slow down to pay attention to what is going on inside you or around you, you are practicing mindfulness! However, being able to successfully slow down and pay attention when you are experiencing feelings like anxiety takes some practice. Here are some informal ways you can practice mindfulness in just a few minutes a day: 

• Take a moment to notice what’s going on around you. Listen to the birds singing or focus on the feeling of the sun hitting your skin. Spend a moment noticing the taste of your food. 
• Find pleasure in little things throughout your day. Take a moment to notice the weather. Remember a funny video you saw. Appreciate the little ways other people help you.  
• Be kind to yourself. Let the little things go. Don’t stress about things you could have done better. If you wouldn’t judge a friend for something, don’t judge yourself for it.  
• Close your eyes and take a few deep breaths. Feel the air going in and out of your lungs. Think about the sounds and sensations of breathing. 

You could also try structured mindfulness exercises. Many mindfulness exercises are available for free online. These four audio meditations each take about 15 minutes and have been shown to reduce stress: 

• Body scan meditations help you relax by understanding the physical sensations you are experiencing. 
• Loving-Kindness meditation is an ancient meditation practice that involves directing positive thoughts toward yourself and others. 
• Mindful breathing practice helps you to relax your mind and body by focusing on your breath. 
• Mindful walking is a meditation practice in which you walk slowly, observing your movements. 

The more you practice mindfulness, formally or informally, the better you get at it! 

How Can Mindfulness Help You Quit Tobacco? 

Practicing mindfulness relieves stress and can help cope with uncomfortable feelings you may temporarily experience when you quit tobacco. The more you practice mindfulness, the better you are at recognizing and coping with unpleasant feelings. You can also use mindfulness approaches to manage cravings when you experience them by doing things like: 

• Taking some deep breaths and recognizing what’s going on in your body when you want to use tobacco. 
• Reflecting on the people in your life you care about. Remember that they want good things for you and will be proud of you for quitting tobacco. 
• Going for a walk outside and focusing on what you see and hear while you are walking.