Mindfulness for Beginners: Easy Practices to Start Today

Mindfulness is simply the practice of paying attention to the present moment, being fully aware of the here and now, on purpose and without judgment.

If you’re new to mindfulness, this guide will walk you through what it is, why it matters, and a few easy ways to start today.

Is mindfulness new? 

The simple answer is No.

Mindfulness is thought to be an ancient contemplative practice which started in India, it evolved across cultures for centuries, and has been adapted into a modern, accessible practice for everyday life today.

What is new, is that it has become much more popular and is now widely used in healthcare, schools, and many workplaces.

In Buddhism, mindfulness is called “sati”, which means awareness, attention and remembering to be present

What Is Mindfulness?

Mindfulness means being aware of what’s happening right now, your thoughts, emotions, body sensations, and surroundings.

Most of the time, we’re either replaying the past, worrying about the future or operating on autopilot.

Mindfulness invites us to pause and be present in the here and now instead.

It’s a skill you develop over time. Some days it feels easy; other days it feels difficult. Both are part of the practice.

Mindfulness is the practice of intentionally paying attention to the present moment with openness, curiosity, and without judgment. It’s a way of relating to your experience, rather than trying to control, avoid, or analyse it.

Why mindfulness Matters?

Mindfulness doesn’t have to be complicated. You don’t need special equipment, hours of free time, or a perfectly calm mind. Mindfulness is simply the practice of paying attention to the present moment, on purpose and without judgment.

Even a few minutes a day can help you:

• Reduce stress and anxiety

• Improve focus and clarity

• Enjoy everyday moments more fully

Mindfulness isn’t about eliminating thoughts or feeling calm all the time. It’s about noticing what’s already happening with curiosity and kindness.

And Breathe.........

An Easy Way to Get Started

This simple mindful breathing practice is the easiest place to start because your breath is always with you.

Try this for a couple of minutes:

1. Sit comfortably or stand still.

2. Gently close your eyes or soften your gaze.

3. Just notice your breathing (Don’t change it).

4. When your mind wanders, gently bring your attention back to the breath.

'Just like riding a bike for the first time this too takes Practice!'

Mindfulness in Everyday Life

You don’t need to meditate for long periods to be mindful. Daily activities are perfect opportunities, to build mindfulness into everyday life.

Mindfulness can be practiced while doing everyday tasks like, eating, walking or daily chores this could even include the washing up!

There’s no excuse not to begin as these are activities most of us do anyway, so it doesn’t take any extra time.

When you bring your full attention to what you’re doing, even the simplest activity becomes a mindfulness practice.

Let’s explore these in a little more detail!

Mindful Eating

1. Pause, just take a moment to notice your food. Observe its colours, shapes, and textures. Let this pause help you arrive fully in the moment.

2. Begin to notice the smell of the food. When you take a bite, pay attention to the taste, temperature, and texture. Let yourself truly experience it.

3. Eat slowly, take small bites and chew fully. Put your utensil down between bites if it helps. There’s no rush, allow yourself time to enjoy each mouthful.

4. Notice how your body feels as you eat. Notice sensations of hunger, fullness, and satisfaction without judging them.

5. When your mind wanders, gently bring your attention back to the act of eating, back to the taste, smell and texture of your food.

6. When you’re done, pause again. Notice how your body feels and acknowledge the nourishment you’ve received.

Remember: Mindful eating is simply about being present. Each meal is a new opportunity to practice.

You may also notice how you start to enjoy your meals more and may be, just may be stop over eating!

Mindful Walking:

1. Stand still for a moment. Feel your feet on the ground and take a few natural breaths. Set the intention to be fully present as you walk.

2. Start walking slowly, begin to walk at a comfortable pace. Notice the simple movement of lifting your foot, stepping forward, and placing it back on the ground. 

3. Pay attention to the sensations in your feet and legs, the contact with the ground, the shifting of weight, and the rhythm of your steps.

4. As You walk become aware of what you can see, hear, and feel around you. Let the world come to you without labelling or judging. 

5. When your mind wanders, kindly bring your focus back to your step. Is the ground hard or soft?

6. When you stop walking, just pause for a moment and notice how your body feels.

Remember: Mindful walking isn’t about walking a certain way; it’s about being aware of each step you take!

Mindful Chores: Washing Up

1. Stand at the sink and take a moment and just pause. Feel your feet on the floor and take a few natural breaths. 

2. Turn on the tap and notice the sound and temperature of the water. Feel it flow over your hands.

3. Notice the scent of the soap, the feel of the sponge, and the sight of bubbles forming and disappearing. 

4. Beware to each simple movement, lifting a dish, washing its surface, rinsing it clean.

5. When your mind drifts to the past or future, gently guide your attention back to the sensations of washing.

6. Notice the satisfaction of a clean dish and the rhythm of the task. Allow yourself to be fully here, doing just this.

7. When you’re done, pause again. Notice how your body feels and acknowledge the quiet presence you’ve practiced.

Remember: Even everyday chores can become moments of mindfulness when you give them your full attention.

One I love is ironing, I find it so satisfying, as the iron gently glides over the clothes just watching the creases disappear, feeling the warm from the steam and the smell of freshly laundered clothes.

Mindfulness isn’t about doing it perfectly. It’s about noticing when your attention drifts and gently bringing it back, again and again.

Take a breath right now. Notice this moment.

That’s mindfulness!

Joanne x