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Mindfulness Techniques & Meditation

Reviewed by Dr. Nicholas Gehle, Psy.D., licensed clinical psychologist (FL PY8489) · Updated

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

Breathing

Activate your body's relaxation response

Grounding

Anchor yourself in the present moment

Sleep

Prepare your body for restful sleep

Start Practicing Today

Try our guided mindfulness exercises with audio and visual cues.

Start 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 (US) or visit our crisis resources. Outside the US?