How to Start Practicing Mindfulness: A Beginner’s Guide
Mindfulness has become a buzzword and is often brought up within the context of managing difficulties with stress, burnout, and anxiety. At its core, mindfulness is about being fully present in the moment, and while the concept might feel daunting for beginners, starting a mindfulness practice is simpler than it seems. This guide will ease you into mindfulness and help you make it a part of your daily routine.
First Thing’s First - What Mindfulness is NOT:
Mindfulness is not about:
Clearing your mind or slowing down your thoughts
Achieving a state of calm and happiness, or a sense of peace and Zen
Detaching from your emotions
Those who are new to mindfulness often believe they should strive for a blank mind, eliminate distressing thoughts or emotions, or feel calmer and happier after a mindfulness practice. While there are many benefits that we can experience from regularly practicing mindfulness, the actual goal of it is much simpler.
What is Mindfulness?
“Mindfulness is paying attention, in a particular way, on purpose, in the present moment, without judgment.”
-John Kabat-Zinn
Put simply, mindfulness is the practice of paying attention to the present moment without judging, criticizing, or trying to change what you’re experiencing in that moment, whether it be exciting and joyful, or uncomfortable and painful. Mindfulness is about connecting to, and being present in, your experience, whatever that experience may be, right here, right now. This simple shift in how we pay attention to our experience has been well-studied and shown to help reduce anxiety and depression, break repetitive thinking patterns, lower stress, improve mental clarity, and enhance an overall sense of well-being.
Steps to Start Practicing Mindfulness
1. Start Small
Begin with just 5 minutes each day. You don’t need to commit to long meditation sessions right away - even a few minutes of focused breathing or grounding practices can have a significant impact.
2. Focus on Your Breath
A simple way to begin is by paying attention to your breathing. Sit comfortably, close your eyes, and take slow, deep breaths. Notice the sensation of the air entering and leaving your body as you breathe in, and as you breathe out. If your mind starts to wander, gently bring your focus back to your breath. Repeat this for a few rounds.
3. Incorporate Mindfulness into Daily Activities
Mindfulness isn’t limited to meditation. You can practice it while going about your day whether you’re relaxing, eating, walking, working, or even engaging in household chores. The key is to fully engage with what you’re doing. For example, when eating - slow down, savor each bite, notice the flavors and textures, and be present in the experience and the act of eating instead of being distracted and eating on autopilot - this is mindfulness!
4. Use Guided Meditations
If you’re unsure where to start, guided meditations can make mindfulness easily accessible. Listening to someone guide you through the exercise can be especially helpful if you have a tendency to get distracted when doing a practice on your own. There are plenty of apps and online resources that offer mindfulness exercises led by experienced practitioners. Consider looking into specific websites, phone apps, and even YouTube channels to help guide you through the process and build confidence in your practice.
5. Be Patient and Compassionate with Yourself
It’s very normal for your mind to wander, especially when you’re just starting out. Instead of getting frustrated, notice where your mind goes and gently guide your attention back to the present moment. Remember, mindfulness is a practice, and it’s okay if you’re not perfect at it right away.
6. Set a Routine
Consistency is key! Try to practice mindfulness around the same time each day. This could be in the morning to start your day with clarity, or in the evening to wind down. Having a routine helps reinforce the habit and makes it easier to maintain over time.
7. Journal Your Experience
Writing about your mindfulness practice can help you track your progress and reflect on how it’s affecting your life. You don’t need to write a lot—just a few sentences, or even bullet points, about how you felt before and after your practice can provide valuable insights.
The Benefits of Mindfulness
As you start practicing mindfulness, you may notice a variety of benefits. Many people find that it helps them feel calmer and more centered - keep in mind, this is not the goal, but oftentimes a wonderful benefit! It can also improve focus, enhance emotional regulation, and increase your appreciation for the simple things in life. Over time, these benefits can contribute to a greater sense of overall well-being and presence.
Mindfulness is a journey, and it’s perfectly okay to take it one step at a time. By starting small and incorporating mindfulness into your daily routine, you’ll gradually build a practice that can help you feel more present and engaged, and help you move about your day with more intention and purpose. Remember, the goal isn’t to eliminate all thoughts or emotions, but to become more aware of them and respond with greater clarity and compassion. Keep at it when it comes to cultivating your mindfulness skills - they will become much more second-nature over time!
