Mindfulness for Beginners: How to Start Practising Mindfulness
Updated: Sep 11
If you've ever tried mindfulness and wondered whether you're doing it properly, you're certainly not alone.
Perhaps you sat quietly, focused on your breathing and then realised you'd spent the last five minutes thinking about work, what you were having for dinner or something somebody said yesterday.
That doesn't mean you've failed at mindfulness.
Mindfulness isn't about emptying your mind or somehow stopping yourself from thinking. It's about learning to notice what's happening in the present moment without automatically becoming caught up in every thought, feeling or distraction that appears.
I'm Sharon Shinwell, a UK clinical hypnotherapist, counsellor and psychotherapist with more than 25 years' professional experience. I've used relaxation, visualisation and mindful awareness throughout my professional work, and one thing I've learned is that mindfulness doesn't need to be complicated.
You don't need special equipment, a particular sitting position or an hour of spare time.
If you're completely new to mindfulness, this guide will show you what it is, how to start and some simple mindfulness exercises you can practise in everyday life.
If you'd prefer some guidance while you're learning, I've also created A Mindful Day – Daily Mindfulness Meditation Programme, designed to help you introduce mindfulness naturally into different parts of your day.
What Is Mindfulness?
Mindfulness means deliberately paying attention to what's happening in the present moment.
That might mean noticing:
your breathing
sensations in your body
sounds around you
what you're seeing
what you're doing
thoughts passing through your mind
how you're feeling emotionally
The important part is trying to notice these experiences without immediately judging them or becoming absorbed in them.
For example, you might notice:
I'm worrying about tomorrow again.
You don't have to force the worry away.
Equally, you don't have to spend the next twenty minutes following it.
You simply recognise that the thought is there and gently bring your attention back to what you're doing.
That simple process is at the heart of mindfulness.
What Is Mindfulness for Beginners?
If you're a beginner, it's easy to imagine mindfulness as something you need to become good at.
You don't.
You're practising a skill.
Your attention wanders, you notice that it has wandered, and you bring it back.
Then it wanders again.
That's normal.
In fact, noticing that your mind has wandered is part of the practice rather than evidence that you're doing something wrong.
I think this is particularly important for beginners because trying too hard to achieve a perfectly calm mind can turn mindfulness into another source of pressure.
Start with the assumption that thoughts will appear.
Your job isn't to eliminate them.
It's to practise noticing where your attention has gone and choosing where to place it next.
What Are the Benefits of Mindfulness?
People practise mindfulness for many different reasons.
Some want a way to step away from the constant rush of everyday life. Others use it as part of managing stress or becoming more aware of habitual thoughts and reactions.
Mindfulness and mindfulness-based approaches have been studied extensively, particularly in relation to stress, anxiety and wellbeing. However, it's important not to turn mindfulness into a cure-all.
A more realistic way to think about it is as a practical skill that may help you become more aware of what's happening in your mind and body and less likely to react automatically to every thought or feeling.
With practice, you may notice that you become better at recognising when you're tense, distracted, worrying or operating on autopilot.
That awareness gives you an opportunity to respond differently.
How Do I Start Practising Mindfulness?
Start small.
You don't need to suddenly decide you're going to meditate for thirty minutes every morning.
Choose something you already do and use it as an opportunity to practise paying attention.
For example, tomorrow morning when you make a cup of tea or coffee, spend a minute actually noticing what you're doing.
Notice the sound of the kettle.
Feel the mug in your hand.
Notice the smell and taste of your drink.
When your mind jumps ahead to everything you need to do that day, notice that too.
Then bring your attention back.
That's mindfulness.
You haven't had to sit cross-legged, light a candle or find an extra half-hour in your day.
You've simply practised being present for something you would have done anyway.
Simple Mindfulness Exercises for Beginners
There are many ways to practise mindfulness. You don't need to do all of them.
Experiment and find the ones that fit naturally into your life.
Mindful Breathing
Sit somewhere reasonably comfortable and bring your attention to your breathing.
You don't need to breathe in a special way.
Simply notice the sensation of breathing in and breathing out.
Perhaps you notice your chest rising and falling or the feeling of air passing through your nose.
Within seconds, you'll probably start thinking about something else.
When you realise that has happened, gently return to your breathing.
Start with two or three minutes.
That's enough.
The Five Senses Exercise
This is a useful way of bringing your attention back to your immediate surroundings.
Pause and notice:
Five things you can see.
Four things you can physically feel.
Three things you can hear.
Two things you can smell.
One thing you can taste.
You don't need to analyse any of them.
You're simply directing your attention towards what's happening around you right now.
Body Scan
Sit or lie somewhere comfortable.
Begin by noticing the sensations in your feet.
Then gradually move your attention upwards through your legs, abdomen, chest, shoulders, arms, hands, neck and face.
Notice tension, warmth, coolness, pressure or whatever else is present.
You don't have to change anything.
The purpose is simply to notice what your body is telling you.
People are sometimes surprised by how much physical tension they're carrying without consciously realising it.
Mindful Walking
You don't have to be sitting still to practise mindfulness.
When you're walking, notice how your feet feel as they meet the ground.
Notice the movement of your body.
Look at what's around you rather than automatically reaching for your phone.
Listen to the sounds.
Feel the temperature of the air.
Your mind will wander.
When it does, bring your attention back to walking.
Mindful Eating
Choose something you eat regularly.
Before eating it, pause.
Notice its appearance and smell.
Take the first bite slowly.
Pay attention to the taste and texture rather than eating while scrolling, watching television or thinking about what you're going to do next.
You don't have to eat every meal this way.
Even deliberately paying attention to the first few mouthfuls can show you how often eating happens on autopilot.
Do I Need to Clear My Mind?
No.
This is probably one of the biggest misconceptions about mindfulness and meditation.
Your brain produces thoughts.
That's what it does.
Imagine sitting quietly focusing on your breathing.
Suddenly you realise you're thinking:
I must remember to send that email.
You haven't failed.
Notice the thought.
Then return to your breathing.
A few seconds later:
What shall I cook tonight?
Notice it.
Return.
Then:
Am I doing this properly?
Notice it.
Return.
The repeated returning is the practice.
What If Mindfulness Makes Me More Aware of My Thoughts?
This can happen.
When everyday life is busy, thoughts are often there in the background without us paying much attention to them.
Sitting quietly can make them seem more noticeable.
That doesn't necessarily mean mindfulness has created more thoughts. You may simply be noticing what was already happening.
However, mindfulness isn't suitable for everybody in every situation.
Some people report unpleasant experiences during meditation, including increased anxiety or distressing thoughts. If a mindfulness practice consistently makes you feel significantly worse, stop rather than forcing yourself to continue.
If you're receiving treatment for a mental health condition and are unsure whether mindfulness is appropriate for you, discuss it with your healthcare professional.
How Long Should a Beginner Practise Mindfulness?
There's no magic number.
I'd much rather someone practised for three minutes regularly than decided they must do thirty minutes every day and abandoned the whole thing after a week.
Try starting with two to five minutes.
If you enjoy it, gradually increase the time.
You might eventually prefer ten, twenty or thirty minutes.
Or you may discover that several short mindful pauses throughout your day suit you better than one longer meditation.
There isn't one correct routine.
How Often Should You Practise Mindfulness?
Again, there's no rule.
Regular practice can make mindfulness easier to remember because it gradually becomes part of your routine.
But don't turn it into another task you can fail at.
You could practise:
for a few minutes after your morning drink
while walking at lunchtime
for two minutes before opening your computer
while eating one meal
when you arrive home from work
before getting into bed
Choose something realistic.
How to Build a Mindfulness Routine That Sticks
One of the easiest ways to establish a new habit is to connect it with something you already do.
Instead of:
“I'll practise mindfulness sometime today.”
try:
“After I make my morning coffee, I'll spend two minutes focusing on my breathing.”
Now you have a cue.
Keep the first version of the habit deliberately small.
You can always do more.
If you miss a day, don't decide you've broken the routine and need to start again next Monday.
Simply continue the next time you remember.
Mindfulness itself is about returning.
Your mindfulness routine can work the same way.
A Simple Seven-Day Mindfulness Plan for Beginners
If you'd like some structure, try this:
Days one and two: Spend two minutes noticing your breathing.
Day three: Try a short body scan.
Day four: Take a five-minute mindful walk.
Day five: Eat part of one meal without your phone, television or another distraction.
Day six: Try the five senses exercise.
Day seven: Choose whichever practice you found most useful and repeat it.
At the end of the week, don't ask:
“Did mindfulness work?”
Instead ask:
“Which practice was easiest for me to fit into my life?”
That's the one I'd build on.
What's the Difference Between Mindfulness and Guided Meditation?
The terms are related but aren't identical.
Mindfulness is the practice of deliberately bringing your attention to present-moment experience.
Guided meditation means that somebody verbally guides you through a meditation.
A guided meditation can therefore be a mindfulness practice, but guided meditation can also include relaxation, visualisation, breathing exercises or other approaches.
For beginners, guided meditation can be particularly helpful because you don't have to keep wondering what you're supposed to do next.
You simply follow the voice.
I've written a separate guide explaining what guided meditation is, how it works and how to get started, if you'd like to explore that approach in more detail.
What's the Difference Between Mindfulness and Self-Hypnosis?
There is some overlap because both can involve relaxation and focused attention.
The purpose is generally different.
Mindfulness usually focuses on becoming aware of present experience without automatically reacting to it.
Self-hypnosis typically combines focused relaxation with suggestions directed towards a particular goal or change.
For example, someone might use mindfulness to notice that they're becoming tense or caught up in repetitive thoughts.
They might use a self-hypnosis recording specifically designed around sleep, confidence, a habit or a particular fear.
Neither requires you to become unconscious or lose control.
Can Mindfulness Help With Stress and Anxiety?
Mindfulness is often used as a way of creating some distance from the constant stream of thoughts that can accompany stress and worry.
You might notice:
I'm worrying about that meeting again.
Rather than immediately following the worry through every possible outcome, mindfulness gives you an opportunity to recognise what's happening and bring your attention back to the present.
Mindfulness-based approaches have been studied for stress and anxiety, with evidence suggesting benefits for some people.
However, mindfulness shouldn't be treated as a replacement for appropriate professional help when anxiety is persistent, severe or interfering with everyday life.
Can Mindfulness Help With Sleep?
Mindfulness can also be useful at bedtime, particularly when your body is tired but your mind is still running through the day.
Rather than trying to force yourself not to think, you might focus attention on your breathing, physical sensations or a guided meditation.
When thoughts about tomorrow appear, notice them and return.
If difficulty sleeping is persistent or significantly affecting your life, it's sensible to discuss it with your GP rather than relying solely on meditation or relaxation techniques.
I also have a Guided Meditation for Sleep for people who prefer spoken guidance as part of their bedtime routine.
Using Guided Meditation to Develop Your Mindfulness Practice
Some people find mindfulness easy to practise independently.
Others prefer having a voice to follow.
I've created A Mindful Day – Daily Mindfulness Meditation Programme specifically to help make mindfulness part of ordinary daily life rather than something you only practise when you're already stressed.
The programme provides guided sessions you can use at different points during your day, helping you practise bringing your attention back to the present without needing to work out what to do yourself.
You can also browse my complete range of Guided Meditation MP3 Downloads, covering sleep, stress, anxiety, positive thinking and everyday wellbeing.
Can Music Help With Mindfulness Practice?
Some people prefer spoken guidance when practising mindfulness, while others find it easier to focus with gentle music in the background.
Music can provide a simple point of focus while you sit quietly, practise mindful breathing or simply take a few minutes away from everyday distractions. You don't need to follow instructions — you can allow the music to accompany your own mindfulness practice.
I've put together a small, carefully selected collection of Music for Meditation and Mindfulness, with tracks suitable for relaxation, meditation and quiet reflective practice.
You can listen to samples before deciding whether a piece of music is right for you.
Mindfulness Isn't About Becoming a Different Person
I think this is worth remembering.
Mindfulness isn't about becoming permanently calm.
You will still become annoyed.
You'll still worry sometimes.
Your mind will still wander.
You'll still have days when you're distracted, rushed or impatient.
The aim isn't perfection.
It's becoming a little more aware of what's happening while it's happening.
Sometimes that gives you enough space to make a different choice.
Perhaps you notice that you're becoming stressed before you snap at somebody.
Perhaps you recognise that you've spent twenty minutes worrying about something you can't control.
Perhaps you realise you've eaten lunch without tasting it because you were answering emails.
Those small moments of awareness are mindfulness in everyday life.
Final Thoughts
If you're a beginner, keep mindfulness simple.
You don't need to empty your mind.
You don't need to meditate for an hour.
And you don't need to become good at it before it becomes worthwhile.
Choose one small practice.
Give it a few minutes.
Expect your mind to wander.
And when it does, gently bring your attention back.
That's the practice.
Over time, those small moments can become a natural way of stepping out of autopilot and reconnecting with what's actually happening in your life.
