Mindfulness Techniques for Beginners

Mindfulness is a practice that involves being fully present and engaged in the current moment without judgment. While some clinicians use mindfulness with clients to address behaviors and thought patterns, it can also be used in our everyday lives to help us remain grounded in overwhelming situations. If you are interested in learning about some mindfulness techniques, here are a few:

Breath Awareness: If you are in need of a way to better control your breathing, start by finding a quiet space. This space should provide you the opportunity to find a comfortable position, whether it be sitting or lying down. Now focus your attention on your breath. Consider if your breathing is fast or slow. Inhale and exhale slowly. Are your breaths being drawn to your chest or stomach? During this time, only think about your breath. If your mind wanders, gently bring it back to your breath. If you are new to breath awareness, try this exercise for 1-2 minutes. As you become more comfortable, begin to increase the amount of time you practice breath awareness.

Body Scan: Start by closing your eyes and bringing your attention to your toes. Consider all of the sensations that exist in your toes. Do you sense any tension or aching? Now continue this analysis of each part of your body gradually moving from your toes to the top of your head. As you begin to notice sensations in the body, take time to think about what your body is trying to say to you. As you progress in your body scan, your mind may begin to wonder. That alright, just redirect your attention to yourself and continue the scan. 

Mindful Walking: When weather permits, taking a slow walk can be exactly what you need. Mindful walking allows you to pay close attention to each step. Notice how your foot lifts and strikes the ground with each stride. Take in the sights and become aware of your surroundings. Have you noticed anything new? What sounds do you notice?

Observing Thoughts: Find a place to sit or lay quietly. Once you are in a comfortable position, begin to observe your thoughts. Consider your thoughts as clouds passing by, making observations without getting caught up in them. A key component of this mindfulness practice is to not judge or engage with the thoughts and allow the thoughts to pass.

Mindful Eating: Next time you sit down and eat a snack or meal, take some time to focus all of your attention on what you are eating. Slowly take bites and observe the sensations of each bite. Where does the flavor land on your tongue? Where do you feel the food travel through your body? To immerse yourself fully in this experience, try putting down your utensils between bites to fully savor the experience.

Guided Meditations: If you are someone who could use a bit more structure in a mindfulness practice, look no further than guided meditations. You can use recordings or apps to follow the instructions of the guide. Guided meditations can vary in focus and theme. Thus, you may want to try a couple of different recordings to find the guide just for you.

Gratitude Practice: At the beginning or end of your day, take a few moments to reflect on things you're grateful for. If you are struggling to come up with some things you are grateful for, start with something simple. For example, the warmth of sunlight or the taste of your favorite food. With time and practice, you will begin to identify more unique things that you are grateful for.

Mindfulness is a great tool to use regardless of your mental health status. In fact, mindfulness techniques have been proven to help manage stress, anxiety, depression, and substance use disorders.

Remember, mindfulness is a skill that develops with practice.

Start with short sessions and gradually increase the duration as you become more comfortable.

Consistency is key to experiencing the benefits of mindfulness.

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