Mindfulness – A Guide For Beginners
The practice of mindfulness involves breathing meditation, and being aware of what you are sensing and feeling in the moment without any judgement. It incorporates many elements that assist in stress reduction and body awareness. For many it is a game-changer when it comes to improving mental wellness and overall well being.
What is mindfulness?
The Mayo Clinic website defines mindfulness as “a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling the moment, without interpretation or judgement”. Mindful practices include breathing exercises, learning to be aware of and appreciate things around you, and learning to relax the body and mind. People of all ages can learn and apply mindfulness in their lives.
What are the Benefits of Mindfulness?
Studies have shown many health benefits from mindfulness:
- Improved sleep
- Improved attention
- Reduced depression and anxiety
- Natural pain management
Mindfulness teaches you to live in the moment. It teaches you to focus on your breathing to help in bringing a sense of calm during stressful moments. Through mindful practices you can learn to accept yourself and treat yourself with kindness.
How to get started with Mindfulness
- Try to find a few minutes in the day to do a seated meditation. Find a quiet place to sit, close your eyes and focus on your breathing. It does not have to take a long time, and you don’t have to try to “empty your mind”. In mindful meditation, pay close attention to your breathing, and sit quietly. You could even try a guided meditation to get you started. This beginner’s 6 minute guided meditation from Mindful.org is a great one to try.
- Start your day with mindful intentions. Take a few moments when you wake up to think of things that you are grateful for. Take a few deep breaths and set an intention for the day. How will I make the most of this day? How can I show compassion to myself and others?
- Find time in your day for a mindful workout to refresh your body and mind. Be respectful and appreciative of your body.
How can I learn more about mindfulness?
- Read some books on mindfulness. Here are a few that I like:
- “Real-World Mindfulness for Beginners: Navigate Daily Life One Practice at a Time” by Brenda Salgado (2016)
- “Mindfulness for Beginners: A Simple Concise & Complete Guide to Mindfulness Meditation” by Jeffrey Holloway (2017)
- “Mindfulness: Ultimate Beginners Guide to Embrace Peace, Happiness, and Zen by Eliminating Stress and Anxiety” by Kemal Ravakar (2017)
2. Here are some helpful websites:
3. Here are some awesome apps:
What else?
There are many benefits to mindfulness. Adults can definitely benefit from mindful practices, but children can as well. Simple strategies and mindful practices like showing compassion and kindness, taking time to breathe, and learning strategies for reducing stress and anxiety are important skills for children to learn as well.