Mindfulness for Beginners: What It Is & How to Practice

What Is Mindfulness?

At its core, mindfulness is a relationship with yourself and the world around you. Mindfulness is refreshing because it is not another set of rules and principles to memorize. It’s not a flashy fad with hollow promises of a perfect life or a quick-fix approach to happiness. Instead, mindfulness is a way of life and relating to yourself, others, and situations calmly and purposefully, no matter what obstacles, stressors, and challenges pop into your path.

Mindfulness allows you to live in your real moments rather than be trapped in your thoughts and emotions about the past, present, or future—your mind is full of the tangible aspects of the present moment that you take in with your senses. You live at face value rather than imposing judgments or expectations on yourself or your experiences.² Mindfulness involves paying attention and noticing where you are, who you’re with, and what you’re doing.³

People often wonder whether mindfulness is a religious tradition. While it is integral for Hinduism, Buddhism, Judaism, Christianity, and Islam, mindfulness also exists independently of spirituality.⁴ Everyone can attribute their own meaning to their practice and life because mindfulness is a relationship and approach to living without set rules and rituals.

Key Concepts of Mindfulness for Beginners

Mindfulness overrides the brain and body’s automatic reaction to our situations, thoughts, and emotions. Using deep breathing and your senses (sight, sound, touch, smell, and taste) to concentrate on the present moment decreases activity in your sympathetic nervous system (the one responsible for the fight-or-flight stress reaction) and activates your parasympathetic nervous system (the rest-and-digest calm response).^5,6,7

However, mindfulness does not end here. Mindfulness tools can help you calm your mind once you have taken charge of your body and moved away from your stress reaction.

Mindfulness involves these underlying elements:^4,7,8

Breathing

People who practice yogic breathing use the Sanskrit term pranayama or controlled breathing. Working with your breath to change from shallow, short breaths to slow, deep breaths sets the foundation for mindfulness. In mindful breathing, you focus on the sound and feel of air entering and leaving your body to refocus negative thoughts and calm your body.

Observation & Awareness

When you focus on the present moment, you take it in with your senses and become more conscious of yourself, others, and each situation. You can decide what to do when you’re aware, even of negative emotions or stressful circumstances. You can’t see what you must do to problem-solve when stuck in your mind, juggling and tripping over your thoughts and feelings. By tuning in fully to what’s happening right now, you are more awake to your life.

Nonjudgmental Acceptance & Openness

Of course, you don’t have to love every experience. However, you also don’t have to fight against them. When we struggle and resist our thoughts or situations, we remain focused on the negative. The more we judge things, the more powerful they become because that’s where our focus lies. In mindfulness, you notice something and accept it for what it is. You also are open to your experiences as they come. Then, you can embrace what is going well and either let go of what’s bothering you or decide to take purposeful actions to change it.

Intentional Focus

Mindfulness allows you to choose your focus rather than having your negative thoughts, feelings, and circumstances consume your attention and energy. Every time you tune in to sensations in the present moment, you pay attention on purpose to the people you’re with and the things you are doing. If you’re eating ice cream with your children or a friend, for example, instead of missing the experience because you’re lost in thought, you concentrate on aspects of the moment and the experience of being with someone you enjoy.

What Is the Goal of Mindfulness?

Mindfulness allows beginners and experts alike to live in the present moment, one moment at a time. The goal of mindfulness is calming negative thoughts and emotions so you can choose your actions. Living mindfully allows you to take back your life from the obstacles keeping you trapped and live according to your values (because your life does matter).⁹

Mindfulness is not a magic wand that will eliminate problems and challenges. Instead, it allows you to increase calm, neutral awareness of your thoughts, emotions, physical sensations, and behaviors.¹⁰ Mindfulness helps you break free from your problems and remain calm and centered so you can respond to problems with intention rather than reacting emotionally.²

How to Practice Mindfulness for Beginners

One of the wonderful things about mindfulness is that it is always accessible. You don’t have to spend money or buy special equipment. All mindfulness requires is yourself—something you always have with you. Further, you can practice mindfulness exactly how you are. You don’t have to take classes or do anything to prepare for it.

Mindfulness for beginners can be formal and informal.^7,9 Many people use a combination of the two. A formal mindfulness practice involves setting aside time daily to engage in mindfulness exercises. When you devote time to be mindful, you develop your ability to sustain your attention for an extended period.

Informal mindfulness is mindfulness on the go. You turn your attention to something in the present moment, wherever you are and whatever you’re doing. For example, you may feel tense and frustrated when rushing to an appointment. Rather than stewing at a red light, watch the cars going through the intersection the other way and notice details about them.

You can also use mindfulness informally during pleasant situations to make the most out of them. For instance, if you’re playing with your kids, pull your attention to the present moment by listening to their laughter.

Mindfulness Techniques for Beginners

Mindfulness is a way of being with yourself and your world and a skill you can develop. The idea is to do each mindfulness technique with your full attention. Remember the principle of non-judgment when your mind wanders (and it likely will). Don’t become angry with yourself because your attention wanders. Simply notice your thoughts and return your attention to the activity.

Below are seven tips on mindfulness for beginners:

1. Focused Breathing

Whenever you notice yourself becoming stressed, pause where you are and close your eyes if you feel comfortable doing so. Place your hands on your belly and feel your body rise and fall as you breathe. Inhale slowly through your nose and focus on the sound and feel of the air entering your body. Fill your lungs so that your belly expands. Pause for a few seconds. Exhale slowly and fully, again paying attention to the sound and feel of the air leaving your body.

You may wish to try one of these variations:

• When you inhale, say a word or phrase to yourself. You might say, “In breath.” When you exhale, mentally repeat a different word or phrase like, “Out breath.” You can also use words like “calm,” “peace,” “joy,” “presence,” or any other word that is meaningful and motivating for you.
• Count as you breathe. See how long you can make each inhale and exhale—six seconds? Eight? Twelve? You can strive to keep your in-breaths and out-breaths equal or make your exhale slightly longer.

2. Simply Notice

Close your eyes. Take one or more mindful breaths. Open your eyes and take in what’s around you. What do you see? What sounds do you hear? Is there a noticeable scent? What textures do you feel? Just notice without getting stuck thinking about anything in particular.

Use the opportunity to develop a mindfulness principle known as coming unhooked.¹¹ Too often, we become hooked by problems. We become caught on them as we think about them repeatedly. In mindfulness, you can notice your hooks and let them be there without judging or struggling. Notice your hook and then expand your awareness to other things around you. You slip off the hook and into your life in that moment when you pay attention to the positive things around you.

3. Take a Mindful Walk

Take a break from a stressful situation and engage your mind and body with a mindful walk. You can do this outside or inside. If you can, remove your socks and shoes to feel your feet moving on the ground or floor (but if this isn’t practical, that’s okay. You can mindfully walk with your shoes on). Begin to walk at your own pace. It’s often recommended to walk slowly. However, you can set your speed if this feels uncomfortable.

Focus on your feet, feeling them connect with the ground as you move. Next, focus on your body. How do your muscles and joints move? How is your posture? Notice the nuances of your body in motion. Then, turn your attention to what’s around you. What is the temperature? Is there wind blowing air across your skin? What can you touch to experience different textures? What sounds do you pick up? What do you see? Walk mindfully as long as you are able.

4. Have a Mindful Snack or Meal

Mindful eating is a healthy experience that calms the mind and body for proper digestion. Many of us tend to eat in a rush, gulping our food quickly between activities. Other times, we are distracted when we eat, poking around on our phones or watching television.

Hone your mindfulness skills and nurture yourself by eating mindfully. Pay attention to what you’re doing as you prepare your food, relishing in the textures and smells. Then, fully experience your food as you eat. Sit comfortably and become aware of your posture. Let yourself enjoy the taste of the food and experience of eating.

5. Do a Body Scan

When you’re stressed, take a moment to check in with your body. You can lie down, sit down, or stand. Close your eyes if possible. Starting at your feet and working bit by bit up to your face and head, attend to each area of your body. Do you notice yourself holding tension anywhere? If so, keep your focus in that spot a bit longer. Take a slow, deep breath, and imagine the healthy oxygen flowing right to the tense spot to help it relax. The more you check in with your body, the better you can prevent it from holding stress and tension.

6. Listen to Music

The next time you listen to your favorite music, do it mindfully. Give the experience your complete attention. Can you pick out different instruments? Pay attention to the voice of the singer, if there is one. Immerse yourself fully in the sounds rather than letting them run in the background while you think about other things.

7. Center Yourself

When stressed or otherwise emotional, you can use this simple mindfulness technique to calm down and relax. Place the palms of your hands flat on any surface (a tabletop, your legs, or anything else that is handy). Concentrate on how it feels on your fingertips, down the length of your fingers, and across your palms. As you do so, begin to take several slow, deep breaths.

How Does Mindfulness Help?

Mindfulness helps you be fully present for the joyful moments and remain calm during stressful ones. You learn to approach life with openness and curiosity rather than judgment, helping reduce tension and increase a sense of purpose and meaning.¹⁰ Intentionally shifting your focus changes how your brain responds to stress and structures in the brain. As mentioned, mindfulness doesn’t make problems disappear but changes how you handle these problems.

Improvements associated with mindfulness include:^2,10,12

• Reduced anxiety symptoms
• Reduced depression
• Improved post-traumatic stress disorder (PTSD)
• Decreased relationship, work, and other life stress
• Existential issues and difficulties related to life transitions
• Increased well-being
• Improved behavior regulation
• Reduced stress associated with chronic pain
• Boosted immune system functioning
• Increased attention span and concentration
• Improved empathy and tolerance
• Heightened resilience

Mindfulness for Beginners Examples

The power of mindfulness is seemingly endless. People of all ages and backgrounds can use it across all situations to remain calm despite challenges and live fully in each moment, addressing problems thoughtfully and embracing positive experiences.

Mindfulness for ADHD

Mindfulness for beginners with ADHD may increase focus and concentration.¹³ The beauty of mindfulness is that it needs neither strict procedures nor a minimum amount of time. Someone with ADHD can begin practicing mindfulness gradually, focusing on their breath for one minute (or even just a few breaths) or taking a mindful walk to the end of their driveway.

Even brief mindfulness exercises can increase the ability to self-regulate and pay attention for extended periods. Focusing on the moment and cultivating an open and accepting perspective helps people with ADHD think clearly and calmly. They can look for patterns in their behavior and make small changes that lead to big improvements in their lives.

Mindfulness for Depression

Studies show that programs using mindfulness, such as mindfulness-based cognitive therapy (MBCT), can be as effective as antidepressants in preventing depression relapse.¹⁴ Mindfulness gives people control over their thoughts, allowing them to recognize their negative thoughts and purposefully focus instead on the positive aspects of the present moment. As people develop new perspectives, their symptoms of depression fade and are less likely to return.

Mindfulness During Stressful Situations

Practicing mindfulness can help people cope positively with stress. As seen, mindfulness affects positive changes in the brain and body, helping turn off the fight-or-flight reaction and activate the calming rest-and-digest response. As we learn to stay focused on the present moment, we improve our ability to deal positively with stressors rather than getting caught up in negative thoughts and emotions about them.¹⁵

Mindfulness helps us become aware of our emotions and negative reactions so we can shift to more helpful behaviors, changing our perception of stress to remain calm and centered.¹⁶

Benefits of Mindfulness for Beginners

Mindfulness improves both our physiological (body-based) and mental (thought- and emotion-centered) responses to problems and challenges. We can reap great benefits as we improve our ability to remain focused on the present moment and experience it nonjudgmentally.

Living mindfully can decrease stress, anxiety, depression, perceptions of pain, and high blood pressure. Further, it can improve concentration, sleep, and even disease management, such as better control of diabetes.⁹

Mindfulness offers other benefits, too. As you learn to be present and open, you develop greater self-acceptance and a more balanced perspective on life, accepting what you can’t change, taking intentional action to change what you can, and focusing on what is right rather than what is wrong.⁷

Is Mindfulness for Beginners Effective?

Researchers continue to conduct studies to investigate the effectiveness of mindfulness. One study found that people mindful by nature experience lower anxiety and react less emotionally in the face of problems.¹⁷ Further research shows that mindfulness interventions significantly reduce depression symptoms.¹⁸ Thus, many different studies report similar conclusions: mindfulness is effective in helping people show up for their lives and respond thoughtfully to problems and stressors.

Final Thoughts

The easiest way to start living mindfully is to simply begin. Catch your negative thoughts and emotions before refocusing your attention on the present. Be open to your experiences without judging or struggling against them so you can remain calm and respond thoughtfully and positively. As with anything, practice makes perfect. The more you practice mindfulness techniques for beginners, the more natural mindfulness becomes.