How do you speak to yourself when something goes wrong? You might be much harder on yourself than on a friend. This article offers a few ways to pause and notice that conversation, without treating meditation as another test to pass.
Mindfulness means paying deliberate, open and non-judgemental attention to what is happening now. It does not require you to empty your mind or change every thought. Healthdirect — Mindfulness.
Three ideas to explore
1. A kind phrase
The original article described loving-kindness meditation. You could begin by choosing a brief phrase you would say to a friend, such as “I can take this one step at a time”. Notice how it feels to direct the same words towards yourself.
You do not have to feel cheerful, believe a particular philosophy or continue with words that feel uncomfortable.
2. Notice, allow and respond
The archive also introduced Tara Brach's RAIN practice. This short reflection borrows its broad sequence: recognise what you are feeling, allow yourself to notice it, explore gently and consider a caring response. It is not a clinical protocol or a substitute for the original teaching.
You might simply ask: “What is happening for me, and what would be helpful right now?” There is no need to investigate a difficult memory on your own.
3. Write a few observations
The original mentioned Jason Stiff's recollective awareness approach. For a simple journalling option, write down what you noticed after a quiet pause: sounds, thoughts, feelings or distractions. Leave the entry unfinished if you prefer. You are recording an experience, not scoring your performance.
Keep it comfortable
Meditation can help some people manage stress, but these three exercises do not promise a particular result. If mindfulness causes discomfort, stop and speak with your doctor. People who experience psychosis should discuss suitability with their clinician first. Healthdirect — Meditation; Healthdirect — Mindfulness.
For other ideas, see making time for enjoyable activities and stress and daily routines. Persistent distress deserves professional support. Healthdirect — Stress.
The clinic lists dietary and lifestyle review within an initial naturopathy consultation; its current menu does not list meditation classes or psychological treatment. Melbourne Wellness — Services.
Sources
Read 15 October 2026. Clinical sources support the adjacent general information; clinic links verify the advertised appointment menu.
- Healthdirect — Mindfulness — Australian public-health guidance; accessed 2026-10-15.
- Healthdirect — Meditation — Australian public-health guidance; accessed 2026-10-15.
- Healthdirect — Stress — Australian public-health guidance; accessed 2026-10-15.
- Melbourne Wellness — Services — current clinic facts; accessed 2026-10-15.
