How do beginners start practicing mindfulness?

Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.Starting a mindfulness practice, while easy to do using smaller exercises that are described above, is also easy to do by sitting comfortably, making sure your posture is straight but relaxed, and by allowing your eyes to be closed just enough to cut out visual distractions. Simply noticing the breath as it is, without judgment, is a good exercise for developing present-moment awareness.
Pay attention to physical sensations when you practice for the first few days. Feel the air moving through your nostrils with each inhalation. Notice how the abdomen moves up and down. If thoughts come to mind, gently acknowledge them by saying "thinking" and then return to the breath. This non-judgmental attitude enables a gradual focus.
Incorporate mindfulness into your daily activities immediately. While eating, take note of the textures and flavors of the food. While walking, notice the sensation in your feet as they touch different surfaces. These little practices will help build consistency, as they require no extra time. They will help to anchor you in the present moment on busy days.
Breath Awareness
- Focus on natural breathing rhythm 5 minutes daily
- Notice temperature of air entering nostrils
- Count breaths 1-10 when distractions increase
Body Scan Practice
- Systematically notice sensations from toes to head
- Observe areas of tension without judgment
- Release muscle tightness during exhalations
Sensory Grounding
- Identify 5 things you see around you
- Notice 4 physical contacts like chair pressure
- Acknowledge 3 ambient sounds without labeling
For novices, consistency is more vital than length of practice. Initiate some minutes each day practicing awareness of breath. Make a note of these sessions in a small record. Notice the changes that arise; they are not like a larger concentration when talking with others, but rather they are beneficial for this practice.
Be kind to yourself when your focus wanders. Every gentle return to the breath strengthens the brain's attention pathways. Remember that being mindful means noticing things that distract you rather than trying to eliminate distractions. Your practice can only grow with regular practice and not perfection. Start over as often as you need.
Read the full article: Mindfulness for Beginners: Your Journey Starts Here