How to Actually Start a Mindfulness Practice (Without Falling Asleep Meditating)
I feel like lately, I’ve been saying, “Hear me out in these posts, but seriously, hear me out this time, too.” I’ve tried and failed at meditation. I tried being mindful and practicing how to incorporate it into my life to have a better mindset. These tools will help get you to the level I practice Mindfulness. Today, we’re diving into the art of Mindfulness for beginners—and we’re going to do it without inadvertently taking a nap.
Ok, what is Mindfulness, anyway?
At its core, Mindfulness is all about being present—like really present. It’s about focusing on the here and now rather than imagining what you’ll order for dinner or mentally replaying that awkward conversation from last week. I feel like when we were kids and even someone in our teenage years, we were masters of practicing Mindfulness. Without having the stressors of dealing with work and adult life, I feel like I was able to live in the moment a lot more than I have been since becoming an adult. And that’s not your fault.
In society and how the world is, we lose that sense of being content because we are “supposed to be focusing on everything, everyone, including ourselves” while maintaining….well, everything.
Imagine genuinely savoring your morning coffee or tea without scrolling through your phone or planning your next escape from reality. Sounds complicated? Well, not really. ;) We can regain those tools and try to feel how we used to feel. It just takes practice. Mindfulness can be easier than you think.
Why Start a Mindfulness Practice?
1. Ease Stress: Life can sometimes feel like a pressure cooker. Life can seriously feel like a boiling pot of water about to explode in your face. Ok…maybe too much (being dramatic here).
There is A bit of work stress here, a sprinkling of family drama there, and a dash of anxiety for good measure. Mindfulness serves as a magic elixir, soothing those stress-induced jitters.
2. Improves Focus: If your mind tends to wander more than a toddler in a candy store(which mine seriously does), fear not! Mindfulness helps reel in those racing thoughts, letting you focus like a hawk on a mouse. Or at least focus on what you watch on TV with a friend or partner without thinking about what you must pick up at the grocery store on Friday. (it’s Monday)
3. Overall Well-being: Research suggests regular Mindfulness improves everything from anxiety to sleep quality. So, essentially, it’s like a spa day for your brain—minus the overpriced cucumber water. Honestly, I could never get into flavored water; it’s definitely not for me.
Simple Mindfulness Tips to Get You Started
Ready to enter the wonderful world of Mindfulness? Here are some easy-to-follow techniques that will keep you from dozing off.
1. Set the Scene (But Not Too Perfectly)
First things first: find your “mindfulness spot.” This doesn’t need to resemble an immaculate yoga studio or a trendy coffee shop. You can seriously be in the comfort of your own home. Why not? It’s your comfort space, and why not enjoy your space where you pay rent? Am I right? You can opt for the cozy living room corner, a soft chair, or even a favorite patch of grass outside. Hell, even your balcony would work. All you need is a place where you feel comfortable, not a Pinterest board-worthy shrine or cottage in the shrine decorated by Bilbo Baggins himself. (I can only dream right now)
2. Start with Practicing Your Breathing
Here’s a little secret: breathing is the original mindfulness practice. You do it constantly without even thinking. So, take a moment to close your eyes and inhale through your nose. Hold it for a second, then exhale slowly through your mouth. Feel better? No? Try again. How about now? Great! Repeat this a few times. It’s a quick tune-up for your mind. And after doing this for a week or so and starting to get into a routine, it gets easier.
3. One-Minute Mindfulness
Short on time? No problem! Dedicate just one minute to Mindfulness. Focus solely on your breath. Inhale. Exhale. Repeat. Feel all the stress of the day melt away. This is your express pass to Mindfulness without a lengthy commitment.
4. Mindful Walking (Please No Snoozing Allowed)
Walking can be a peaceful practice of Mindfulness, too! Head outside for a walkie and pay attention to your environment. Feel your feet connect with the earth, notice the wind kissing your cheeks, and take in the sights. You might spot that squirrel who looks suspiciously like it’s plotting against you!
5. Snack Time Mindfulness
Think snacking is just fuel for your body? Think again! Next time you munch on your favorite treat, take a moment to engage with it honestly. Don’t make it weird; when I say engage, I mean smell it, savor the flavors, and relish the textures. (You’re dirty…..and I like it!) Damn, I’m on it with the words today! I’m improving my vocabulary. :) Bonus: this practice prevents mindless munching, allowing you to enjoy snacks guilt-free.
6. Don’t Stress About “Doing It Right”
Here’s the jewel in the crown of Mindfulness for beginners: there is no right or wrong way to practice. If your mind drifts away (and it will—you’re human, not a robot), guide it back gently. Each distraction is an opportunity to practice returning to the moment. Keep practicing ;)
Embrace Your Journey
Embarking on mindfulness practices doesn’t require you to become an enlightened guru overnight. I’m still practicing and trying to get better at it. It’s about finding the joy in small moments and embracing this journey, complete with its quirks and challenges. Trust me, there are challenges; the #1 challenge is consistency, sticking with it, and not giving up. So don’t be too hard on yourself if you zone out or start thinking about groceries; the key is to be gentle with your wandering thoughts. Be patient with yourself.
Starting a mindfulness practice may seem daunting in a world where distractions are as plentiful as cat videos on YouTube. However, with these simple tips tailored for beginners like you, you can find your footing without sacrificing your sanity. So grab your favorite mug, take a deep breath, and dive into the beauty of living mindfully. Who knows? You might emerge as the next mindfulness aficionado. That’s my word for the day! :) It means a very knowledgeable person who is enthusiastic about an activity or subject.
Remember, Mindfulness is not a race.
It’s a beautiful journey, and with each small step, you’ll find yourself more present, more centered, and, hopefully, a little less likely to say, “What the hell am I even doing?”. Just keep practicing, and slowly, it will start to click, and you may start feeling like you used to feel before adulthood. Less stressed and more “enjoying the moment” for what it is. :)