Mindfulness is one of the first things I was introduced to when I went to therapy.
Many mistakenly think mindfulness is the same as meditating or requires a lot of time.
It is the practice of intentionally focusing your attention on the present moment.
Accepting what is happening without judgement and simply be present.
This has been proven to reduce stress and increase self-awareness.
Here are 15 mindfulness tips for beginners:
1. Start Small
Meditating for an hour a day might be great for some but it is daunting trying to find a spare hour to get started.
Instead, begin with just a few minutes of mindfulness practice each day and gradually increase the time as you become more comfortable.
Many apps offer this or you can look up guided or mini meditations on YouTube and start there.
Most people find their mind wanders or it takes a while to get used to it so don’t feel bad if that happens.
Simply refocus your attention on the meditation and what you are trying to achieve.
Meditations I Use
I have a Fitbit Charge 5 so use the mindfulness section of the app as it syncs with everything else I am doing.
On YouTube, I love having this channel on when we sleep and it helped my younger kids fall asleep quicker.
Brad Yates is great if you want to try tapping as a form of meditation.
2. Focus on Your Breath
Pay attention to your breathing or try specific breathing techniques to bring awareness.
First, notice the sensation of air entering and leaving your body.
You don’t need to do anything else other than feel the air enter and leave.
If you want, notice the speed, temperature, rise and fall of your chest etc.
This can be a simple yet powerful way to anchor yourself in the present moment.
Another option for breathing is to do box breathing.
Box breathing is where your breathe in, hold, breathe out and hold all for the same count.
For example, breathe in for the count of 4, hold for 4, breathe out for 4 then hold for 4 and repeat.
The time can be any amount but needs to be equal for each breathe and hold and needs to be comfortable.
Lastly, if you are feeling anxious, the physiological sigh can help with that.
Take to sharp breaths in then a long sigh out.
When we are upset, such as when we are crying or trying to prevent tears, this is our natural response to try to calm our nervous system but you can consciously do it as needed too.
By taking in two sharp breathes and doing a long exhale you activate your parasympathetic nervous system because it reduces CO2 levels, slows your heart rate, and leaves you feeling calmer, less tense, and more focused.
3. Body Scan
Practice a body scan by mentally checking in with different parts of your body, from your toes to your head, to release tension and increase awareness of physical sensations.
To start, find a comfortable place to sit and focus on your breathing.
Simply notice your breath in and out, don’t try to change it.
Then, start at your toes and see how you feel, release any tension you feel there and continue up until you finish with your head.
Take a few deep breaths then slowly open your eyes and resume your day.
4. Mindful Eating
Pay full attention to the experience of eating.
Notice the taste, texture, and smell of your food, and eat slowly to fully enjoy the experience.
Too many of us rush through our meals or have our meals combined with other tasks such as at the desk at work or while mindlessly scrolling.
Focus on what you are eating and fully enjoy it, be present in the moment and view it as an experience rather than something to rush.
5. Use a Guided Meditation
If you’re new to mindfulness, using a guided meditation app or video can help you stay focused and provide structure to your practice.
Many people find starting with guided meditation much easier than sitting and chanting.
Once you get the hang of them, you can do similar without needing the app or a video if you prefer.
6. Practice Gratitude
Take a moment each day to reflect on what you’re grateful for.
This helps shift your focus away from negative thoughts and cultivates a positive mindset.
I discuss having an attitude of gratitude and all the benefits previously.
Every day I write down 3 things I am grateful for, why I am grateful for them and how they make me feel.
At dinner, my family goes around the table listing a few things we are grateful for and anything funny/memorable/interesting from the day we want to share.
It’s been a wonderful way to keep everyone present and connected plus makes for interesting conversations.
I also ask myself these 3 questions whenever I am faced with an obstacle to help keep me focused, grateful and progressing.
7. Mindful Walking
When walking, focus on the sensation of your feet touching the ground, the movement of your body, and the sights and sounds around you.
Instead of going out listening to music or a podcast, focus on your surroundings and be present.
We love mindful walking anywhere but especially in the bush or near water such as the beach or a river.
It is amazing the sounds you will hear and things you will notice when you are present instead of distracted.
8. Single-Tasking
Focus on one task at a time rather than multitasking.
This helps you fully engage with what you’re doing and reduces stress.
Numerous studies have shown multi-tasking is not beneficial even though we were lead to believe this for a long time.
It takes time for our brains to switch between tasks so by choosing to single-task instead, we can get more done and reduce our stress levels.
9. Mindful Listening
When someone is speaking to you, give them your full attention without planning your response.
Truly listen to understand their words and emotions.
Listening to understand them is a powerful skill to learn but I also understand from a neurodivergent perspective, this might not be possible.
If you can listen to them, focus only on them, have your phone away, pause to reflect, and then respond, you will be present and often have a more mindful answer.
10. Create a Mindfulness Space
Dedicate a quiet, comfortable space in your home where you can practice mindfulness without distractions.
You don’t need a large space but having somewhere you can actively take a break helps.
As a mother young children, this was impossible in my home in Noosa but in a recent home I was able to set up a proper office and create a space in there, away from my work desk.
Being able to lock the door and have time to myself was amazing. I didn’t get to do it much but having that place to go to instantly helped me relax.
Having a box of things to set up somewhere that you like to use for meditation can help.
For example, you might include scented candles (this is a coconut vanilla one in a coconut shell), a specific treat you or bath products if your time will be in the bath.
11. Set a Daily Intention
At the start of your day, set an intention to be mindful, such as “I will be present in my interactions today” or “I will take deep breaths when I feel stressed.”
Once you have chosen your intention, write it on your mirror with a whiteboard marker and repeat it to yourself with conviction 5 to 10 times.
This helps solidify it in your brain and makes it easier to recall as needed throughout the day.
Create a reminder by setting alerts throughout the day or changing your screensaver to incorporate your daily intention.
12. Be Patient with Yourself
Mindfulness is a skill that takes time to develop.
Be kind to yourself, and don’t get discouraged if your mind wanders.
Most people, in fact, everyone I have ever discussed it with, struggle at first.
Our minds wander off to any random thing, especially the things we are anxious about or have strong feelings regarding.
This is normal, when you are aware of it, bring yourself back to the present and keep going.
Eventually, it will become easier and even if it’s never “perfect”, it still helps.
13. Mindful Stretching
Incorporate mindful stretching into your routine, focusing on the sensations in your muscles as you move.
My preference is to do mobility exercises rather than static stretches.
I feel I am more focused on my movement, my body, how it feels and it increases my overall health.
Do whatever you prefer though.
If you have a set of stretches that are easy for you, do those.
Otherwise you can research mobility exercises or try some gentle yoga.
14. Pause Throughout the Day
Take short mindfulness breaks during your day.
Pause for a minute, close your eyes, and take a few deep breaths to reset and refocus.
I love getting sunlight first thing in the morning and pausing for a few moments then.
Whenever I notice the sound of the waves from my window (we live on the beach), I take a moment to listen and notice other sounds such as birds or kids playing.
Most of the time I don’t notice those noises so I feel when I do, it’s my minds way of telling me to pause.
Applying this to everything with my kids helps as well.
Instead of trying to rush through everything and get to the next thing, taking a moment to pause with them, be fully present and remember this is their whole childhood.
Whatever I am doing will impact how they feel about themselves and how they interact.
Slow down, be aware, pause and be present.
15. Reflect at the End of the Day
Spend a few minutes before bed reflecting on your day.
Notice any moments where you were mindful and how they made you feel, reinforcing the habit of mindfulness.
Journaling, meditation and discussing with others can be ways to reflect.
I prefer to do this before getting into bed as I do not want to set my mind off on a tangent about anything!
Knowing this about myself, I opted for journalling and it is the thing my older kids prefer to do too.
Resources Mentioned
Here are all the articles, books and other resources mentioned in this article.
Meditation and Healing Channel
Brad Yates for EFT
Box Breathing
Physiological sigh
How to have an attitude of gratitude
3 questions to ask yourself to overcome obstacles
Fitbit Charge 5
Coconut Candle (in a coconut shell)