Mindfulness means paying attention to the present moment. It is about noticing what you feel, think, and see right now, without judgment. Instead of worrying about the past or the future, mindfulness helps you stay calm and focused on the “here and now.” Moving to a new country can bring challenging experiences, such as stress, homesickness, missing your country, your loved ones etc. Sometimes we have many worries- in this difficult state, mindfulness can be helpful.
Mindfulness can support your mental and physical health. Some benefits include:
For people who have experienced migration, change, or difficult situations, mindfulness can be a safe tool to manage strong emotions. Mindfulness is a useful tool, but if you feel overwhelmed, it is also okay to talk to a doctor, therapist, or support worker.
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Here are some easy techniques you can try:
YouTube – search “mindfulness meditation” or “guided relaxation” for short videos:
Yoga+ mindfulness:
For kids:
Podcasts – many free podcasts and music playlists for relaxation:
Apps (free versions available): Insight Timer, Smiling Mind, Headspace (basic library).
Community groups – sometimes local libraries, community centres, or refugee support organisations offer free mindfulness or relaxation sessions.
Mindfulness is not about being perfect — it’s about being present. Start small, and be kind to yourself.
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