Table 1.

Mindfulness techniques: Details and instructions

Mindfulness technique	Instructionsa	Purpose
Mindfulness meditation	This technique entails sitting in silence, anchoring one's attention to the present moment and noticing what is occurring in the here and now. No event (e.g., emotion, thought, sensation, noise) is considered a distraction, because all events are simply noted as they arise. One should not analyze or judge what is being noticed. Staying focused on the present moment may be challenging, and thus it is important not to criticize or blame oneself for getting distracted during the meditation; rather, one should simply realize that they got distracted and bring their attention back to the present.	To anchor one's attention to the present moment, in a non-judgemental way.
3-minute Breathing Space	This technique is a 3-minute meditation and it has three steps: •Step 1: Ask yourself: “What thoughts are going through my mind?”, “What feelings are here?”, “What body sensations are here right now?” •Step 2: Direct your attention to the physical sensation of the breath. Use the focus on your breath to anchor yourself in the present moment. •Step 3: In addition to the sensation of the breath, now expand your awareness to your body as a whole, to your posture and facial expression, and to any sensations that may emerge.	To become aware of one's inner experiences (e.g., thoughts, feelings, body sensations), and accept them as they are.
Body scan	After sitting comfortably, take a few slow long breaths and close your eyes. Use your imagination to envision a band of light circling the top of your head. As this exercise progresses, the band of light will slowly move down your body, and as it does, become aware of the different physical sensations you’re feeling beneath the band of light. Move the band of light slowly from the top to the bottom of your body, noticing any sensations (e.g., pain, itches, tingling) on the different parts of your body.	To anchor one's attention to the present moment, and to become aware of one's bodily sensations.
Grounding exercise	In this technique, you should identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Repeat this process as many times as needed.	To identify objects and events that are happening now, in order to bring one's attention to the present moment.
Pay attention to the breath	Be aware of your breath and direct your attention to it. You can choose to either pay attention to the rising and falling of the stomach or to the subtle sensations in the nostrils (e.g., how cold or warm the air feels like in your nostrils).	To anchor one's attention to the present moment.
Mindful check-in	Ask yourself and answer the following questions: •What is happening right now inside me? •What am I feeling in my body right now? •What is happening right now in my environment?	To anchor one's attention to the present moment, to become aware of one's inner experiences, and to practice non-judgement.

^aExcept for the 3-minute breathing space, which already has a set time for practice, the techniques can be practiced for as long as needed or wanted.