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Mindfulness Techniques & Meditation

Present-moment awareness practices to train attention and reduce reactivity.

(Kabat-Zinn, 1990; Goyal et al., 2014)

2 Mindfulness Techniques

Body Scan

Free

Sweep attention through your body to release tension and settle the mind. A cornerstone of MBSR.

5-20 min →

Loving-Kindness Minute

Pro

Direct compassion toward yourself and others to reduce self-criticism and build emotional warmth.

3-5 min →

Why Mindfulness Works

Mindfulness practices train your brain to observe thoughts and sensations without reacting to them. Research shows regular mindfulness practice reduces activity in the default mode network (the "mind-wandering" network), improves emotional regulation, and physically changes brain structure in areas related to attention and self-awareness.

Explore Other Techniques

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Breathing

Activate your body's relaxation response

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Grounding

Anchor yourself in the present moment

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Sleep

Prepare your body for restful sleep

Start Practicing Today

Try our guided mindfulness exercises with audio and visual cues.

Try Free
Strua is a self-guided wellness tool designed by a licensed clinical psychologist. It is not a medical device, does not provide therapy, and is not a substitute for professional mental health care. If you are in crisis, please call 988 (Suicide & Crisis Lifeline) or visit our crisis resources.