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Mindfulness for Expats in Barcelona

Mindfulness for Expats in Barcelona

In recent years, mindfulness and meditation practices have become increasingly popular. But what exactly is “mindfulness” and how can it be of use to expats in Barcelona? 

According to mindful.org, mindfulness is “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.” Many people think of meditation when they hear the word mindfulness, and to them, meditation is typically envisioned as sitting in a quiet room with your legs crossed and your eyes closed. While meditation is certainly a part of mindfulness, and the aforementioned scene is an example of meditation, this is not always the case. Mindfulness is something you can do in many situations, even if you’re on the go or in a loud, busy place.

Expats in Barcelona face many issues in their everyday lives: homesickness, immigration troubles,  bureaucratic hassles,  family conflict, anxiety, and more. Mindfulness can help expats manage these problems, not necessarily by making the concerns go away completely, but by giving them tools so they’re better equipped to handle them. Mindfulness is something that requires practice, and more benefits are seen the more someone practices. That said, here are a few ways you can practice mindfulness even during your busy life as an expat in Barcelona:


Long commute to work in the morning? It may be tempting to plug in your headphones and listen to music or a podcast, but taking 5 minutes to be mindful could improve your mood and focus for the entire day. Try sitting for a few minutes to breathe deeply and observe your physical sensations, perhaps taking time to run through each of the senses. Some may be less pleasant: a baby crying loudly in the background, the hard back of your seat…but, observing these sensations can help you gain insight into your own mood and interpretation of these feelings. For example, maybe you’re often in a bad mood in the mornings but don’t know why. Is it possible that all this noise and chaos is subconsciously affecting you and making you more irritable? Or that the hardness of your seat is making your back stiff and thus making you feel more tense? Just by observing these things, we can alter the stories we tell ourselves and come to realize that perhaps some of our feelings have simpler explanations than we realize. We can learn to simply be present with our experiences, without judging them as “good” or “bad” and see if we can suffer less.


As an expat in Barcelona, you’re spending time in a new city with a lot to offer. There’s so much to see and do, it can be overwhelming…but often, we’re so engrossed with our own problems and stressors that we can walk down the street without even paying attention to anything around us. Not only does this exacerbate our stress, but it leads us to ignore things that might otherwise be interesting or cool. So next time you’re walking, try to shift your focus from your internal world to your external world. Take a moment to look at the way the leaves on a tree sway in the wind. Observe the interactions of people on the corner. Admire the lettering on a shop sign. Sometimes the world around us might not necessarily be beautiful, but there’s always something to see, and doing so might make you momentarily transcend all the worries running around in your head. The present is a lot nicer than what is often happening in our minds which is the past or the future.

Cue Mindfulness

A final strategy you can use to improve your mindfulness is picking an object that you use often and let it serve as a reminder to be mindful. This could be a water bottle that you bring with you to work or a ring that you wear every day. Train yourself so that every time you look at or interact with these objects, your brain reminds itself to be mindful of the moment and your sensations. The object could even be something like a phone, an object that typically serves as a distraction and antagonist to our mindfulness. Each time you pick up your phone, remember to be mindful and aware of what you’re doing, even if what you’re doing is simply scrolling on Instagram.

Mindfulness is a skill that becomes easier and more beneficial the more you practice it. While there are many techniques put forth by many different people, find the ones that work best for you and work to implement them to help you live a happier, calmer, and more mindful life.

Mindfulness Course in English in Barcelona

Come and learn some mindfulness at one of our groups or, in sessions with one of our professionals at Therapy in Barcelona.

Read some more articles about Mindfulness

A (mindful) party for one!

Being Well & Living Well with ‘Mindfulness’

Defining Mindfulness

10 Ways to Practice Mindfulness Without Hitting the Meditation Mat


By Claire Suisman


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