What you can do

Through meditation and simple breathing exercises, mindfulness can help you to remain calm, sustain your attention, and focus more effectively on study and everyday tasks. It is also an effective way of combating stress and anxiety.

Try mindful breathing

The primary goal of mindful breathing is creating a calm, non-judging awareness, allowing thoughts and feelings to come and go without getting caught up in them.

  • Sit comfortably with your eyes closed and your spine reasonably straight.
  • Bring your attention to your breathing. Every time you breathe in and out, notice the sensations as your abdomen rises with the in-breath and falls with the out-breath.
  • Thoughts will come into your mind, and that’s okay, because that’s just what the human mind does. Simply notice those thoughts, then bring your attention back to your breathing.
  • Likewise, you can notice sounds, physical feelings, and emotions. Again, just bring your attention back to your breathing.
  • You don’t have to follow those thoughts or feelings. Don’t judge yourself for having them or analyse them in any way. It’s okay for the thoughts to be there. Just notice those thoughts, let them drift on by and bring your attention back to your breathing.
  • Whenever you notice that your attention has drifted off and is getting caught up in thoughts or feelings, simply note that your attention has drifted and gently bring it back to your breathing.

Online support and apps that help

  • Mindfulness is a special way of paying attention to help you cope with everyday life or tough times, which create great benefits for your physical and mental health. To find out more, check out Reach Out.
  • Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations and surrounding environment. Find out more from Jon Kabat-Zin.


To learn techniques to help you sleep better, focus more and get some relief from a busy mind, try Headspace on the Go (iOS and Android) or Smiling Mind (iOS).

Other tips

Find out what Chaplaincy offers at RMIT in meditation and yoga this semester.