How to better monitor your mental wellbeing

Published 08/04/2021

How our emotions contribute to our mental wellbeing?

As a population we will spend on average one third of our lives at work, so taking the time to identify and realise how we handle stress, anxiety and pressures from our workplace can be incredibly powerful for achieving and sustaining positive mental wellbeing.

Steps towards implementing change

When we experience prolonged periods of stress our ability to feel focused and capable of concentrating declines considerably. 

Additionally, it is often the case that we can find ourselves thinking too much about the stress we are experiencing, as we are experts at judging and evaluating how we are feeling and the experience we are having as opposed to simply recognising our thinking or feelings, gently setting them aside and then bringing ourselves to the present moment we are in.

Mindful Meditation

Below is a simply mindful meditation script that you can follow to begin or continue your meditation practice as a form of attentional training towards learning the skilfulness of recognising our thoughts and feelings without judgement so that we can bring our focus of attention to the here and now. Make the 20 minutes of mindfulness training a part of your daily routine.  Best time to train this is first thing in the morning or about 30 minutes before bedtime.

Some simple steps

・ Sit comfortably and upright (on the floor, cushion, or chair) with your eyes closed or partially open (whichever you are most comfortable with)

・ Breathe normally and gently through your nose. Allow your breathing to follow its natural course. Do not try to force or change the natural pattern of your breathing.

・ As you continue to breathe naturally, become mindful of the sensations at the tip of your nostrils as the breath moves gently in and out.

・ Keep the focus of your attention at the tip of the nostrils, or at the area between your nostrils and upper lip (whichever sensations you find easier or more comfortable to focus upon). Do not allow your attention to follow the breath down into your lungs.

・ Continue to simply be immersed with your focus of yourself breathing in and breathing out.

・ When you become distracted by thoughts or feelings (thoughts of the past or future, daydreaming, etc.) simply acknowledge your thoughts or feelings and gently return your awareness to the sensations of breathing at or beneath your nostrils.

・ Continue your practice for as long as you are comfortable


As you continue to invest in your daily mindful meditation practice, you will slowly notice an improved ability to recognise your thoughts and feelings and capably be able to set them aside in order to focus your attention in the moment you are in. 

Over time, this skill will contribute greatly to enhanced wellbeing towards moving yourself to becoming a more ‘mindful’ person.


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