Mindfulness for Beginners

If you’re brand new to mindfulness, the idea of focusing your attention solely on yourself or successfully embracing the pillars noted by Kabat-Zinn, can seem somewhat intimidating.

Some approaches can help make mindfulness a little easier for beginners.

Mindfulness techniques for beginners

If you’re brand new to mindfulness, the idea of focusing your attention solely on yourself or successfully embracing the pillars noted by Kabat-Zinn, can seem somewhat intimidating.

Some approaches can help make mindfulness a little easier for beginners.

Practice

Practice, practice, practice. Just as you’d take time to learn an instrument or language, mastering mindfulness is no different, explains Halliwell.

“We can learn the art of living well by practicing over and over, with an attitude of gentleness,” he notes.

Make time

Setting aside some time each day will help you make mindfulness a habit. You might dedicate the first 30 minutes of your morning or 10 minutes before bed.

Sometimes, when things are hectic, you might only be able to commit to a few minutes of mindfulness. And that’s OK.

Avoid pressuring yourself

Don’t set expectations or a timeline in which to see results. Everyone’s mindfulness journey is different, and putting pressure on yourself could affect your progress.

Find a mentor

Consider working with a teacher to learn the basics and stay accountable.

“Taking lessons … is usually more effective in the long-term than teaching yourself,” Halliwell says. Feeling a bit self-conscious about one-to-one sessions? You could look for groups to join instead or consider checking out meditation apps.

Find your style

Finally, you can take the time to find the best fit for you. What works for some may not be as effective for others. You shouldn’t force yourself to eat foods you don’t like, so don’t feel you have to stick with a particular approach if you’re not a fan.

Mindfulness exercises to try

Ready to get started? Here are a few simple approaches you can try to set those mindful wheels in motion.

Breathing exercises

We use our breath every few seconds yet often don’t give it a second thought. So why not bring it to the forefront now?

The 4-7-8 approach is designed to rein in your focus and bring you to a place of relaxation. Here are some steps to follow:

1. Find a quiet spot, get comfortable, and exhale out of your mouth.
2. Breathe in deeply through your nose for 4 seconds.
3. Hold your breath for 7 seconds.
4. Exhale loudly out of your mouth for 8 seconds. It’s fine to work up to this number if you find a long exhalation difficult at first.

Scan for sensations

Using body scanning is a good way to quiet noise from the outside world and recognize how you’re feeling.

1. Lie down in a comfy, quiet space. Close your eyes and let your muscles relax.
2. Then, starting from the top of your head, slowly move down your body, paying attention to any sensations. Focus on these for up to a minute, then let your thoughts drift away as you move to the next area of your body until you reach the tips of your toes.

Mindfully move

Heading outside? Make your walk mindful by really paying attention to your surroundings. What sounds do you hear? What scents can you smell? How does moving make you feel?

Increasing your awareness of elements such as these can help slow things down and instill a sense of calm.

Let’s recap

You can engage in mindfulness in various ways, from meditation and breathing to journaling and yoga. You might find some approaches easier or more enjoyable than others, so try to be patient when attempting to create an enjoyable mindfulness practice.

Learning to practice mindfulness is like learning a new skill: The more you do it, the easier it will become. And then? The more benefits you’ll reap.

Source: Psych Central; mollyhostudio.com

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