Mindfulness Exercises For Beginners

Last Updated on November 12, 2023 by Otuebo Harrison

Stress and worry are all too typical in today’s fast-paced environment. Many people use mindfulness as a coping mechanism to deal with these difficulties and enhance their general well-being.

Scientific study has supported the benefits of mindfulness, which is defined as paying attention to the current moment without passing judgment. Yet for beginners in particular, beginning a mindfulness practice might be frightening. To create a regular practice, it’s crucial to begin with easy exercises.

The three beginner-friendly mindfulness techniques of mindful breathing, body scan, and mindful observation will be covered in this article. You may reap the advantages of mindfulness and lessen stress and anxiety in your daily life by routinely performing these activities.

Benefits of Mindfulness

Mindfulness has been linked to a number of benefits for both physical and mental health, according to scientific study. Reduced stress is one of the advantages of mindfulness that has been the subject of the most research. According to several research, mindfulness-based therapies can reduce cortisol levels, which are elevated during stressful situations, as well as subjective experiences of stress and anxiety.

Moreover, emotional control and attentiveness can also be improved by mindfulness. Just 10 minutes of mindfulness meditation were found to improve working memory and cognitive control in a study published in the journal Consciousness and Cognition. In contrast, a study published in the journal Emotion found that mindfulness-based stress reduction improved emotional regulation in patients with generalized anxiety disorder.

Mindfulness can improve relationships and general quality of life in addition to these cognitive and emotional benefits. Mindfulness helps improve emotional control and self-awareness, which can lead to better interpersonal communication and empathy. Research has demonstrated that mindfulness-based interventions can reduce conflict and increase relationship satisfaction in romantic partnerships.

Last but not least, mindfulness has shown potential as a tool for easing the signs of anxiety and depression. Many studies have shown that mindfulness-based therapies can help people with recurring depression and anxiety symptoms, in particular, by reducing their symptoms.

According to scientific studies, mindfulness can improve stress levels, focus, emotional control, interpersonal relationship, and general quality of life, among other aspects of physical and mental health. The evidence thus far suggests that mindfulness may be a beneficial strategy for those dealing with depression, anxiety, and other mood disorders, while further research is necessary to fully understand the potential benefit of mindfulness on mental health conditions. Here is a comprehensive list of mindfulness exercises for beginners.

Mindful Breathing

In order to practice mindful breathing, one must direct their non-judgmental attention to their breath. It is different from normal breathing in that it is conscious and deliberate rather than involuntary. By paying attention to the sensation of the breath as it enters and exits the body rather than just inhaling and exhaling, one can practice mindful breathing.

Mindful breathing has many advantages, such as reducing stress and anxiety, improving focus and concentration, raising self-awareness, and improving emotional control. People can learn to examine their thoughts and feelings without getting caught up in them by concentrating on their breathing. This can enhance concentration and productivity, reduce feelings of stress and anxiety, and promote general well-being.

Choose a peaceful, comfortable place where you won’t be interrupted to practice mindful breathing. Lie back comfortably on a cushion or a chair, keeping your back straight. You can either close your eyes or just look down. Start by taking a few deep breaths, filling your lungs with air, and then letting it out gradually. Allow your breath to settle into its normal rhythm after that. Focus on how the breath feels as it enters and exits the body. You can concentrate on the sensation of the air flowing in and out of your nose or the ups and downs of your chest or abdomen.

You could notice that your thoughts start to stray while you concentrate on the breath. This is entirely typical. Simply return your focus to the breath when you become aware that your thoughts have diverted, without passing judgment or offering any criticism. You could find it useful to count your breaths, counting in silence each inhalation and exhalation up to ten before beginning the process all over again.

It can be beneficial for beginners to begin with just a few minutes of mindful breathing each day and to gradually extend the time as they grow more accustomed to the practice. You could also find it useful to allot a definite period of time each day for your practice, such as just before bed or in the morning.

Challenges in Practicing Mindful Breathing

The practice of mindful breathing frequently presents difficulties such as racing thoughts or discomfort. Simply keep your focus on the breath and monitor your thoughts without being sucked into them if you notice that your mind is rushing. If you feel any physical discomfort, change your position as necessary or just let it happen as you watch it objectively. You might discover that these obstacles disappear over time as a result of consistent practice.

Body Scan

A body scan is a mindfulness exercise in which you focus on all of your body’s sensations, from head to toe. It entails focusing one’s attention on each region of the body in turn while lying down or sitting, noting any feelings without passing judgment or criticism.

A body scan has advantages like better bodily awareness, reduce tension and anxiety, and better sleep. People can improve their awareness of their physical demands and their capacity to spot tension or discomfort by concentrating on the bodily sensations. This can aid in lowering stress and anxiety levels, encouraging relaxation and better-quality sleep.

Choose a peaceful, comfortable area where you won’t be bothered so you may practice a body scan. Alternatively, you can lie down on a soft surface or choose to sit in a chair with your feet on the floor. Shut your eyes, or just look down. Start by taking several deep breaths, filling your lungs with air, and then letting it out gradually. Start paying attention to the top of your head after that.

Slowly move your focus down your body, taking note of any possible feelings. Some parts of your body, or regions where you feel more at ease or calm, may be tense or uncomfortable. Merely be aware of these feelings without judging or criticizing them. Each physical part should be examined slowly, focusing on each area for several breaths before moving on to the next

If you notice that your thoughts are starting to stray, just be aware of them without getting sucked into them and then return your focus back to the feelings in your body. The head, neck, shoulders, arms, hands, chest, belly, hips, legs, and feet are some of the smaller body parts that you could find it useful to mentally scan in order to get a better understanding of your body.

Starting with just a few minutes of body scanning every day for beginners and progressively increasing the time as you get more accustomed to the practice can be helpful. You could also find it useful to allot a definite period of time each day for your practice, such as just before bed or in the morning.

Challenges in Practicing Body Scan

In order to practice a body scan, it can be difficult to sit still or focus. Try counting your breaths or simply watching your thoughts without being sucked into them if you discover that you’re having problems focusing. Try to remain present with whatever happens while you’re feeling restless and simply observe this sensation without passing judgment or criticism. You might discover that these obstacles disappear over time as a result of consistent practice.[Read: What is Strength Training? Benefits, Exercises, and Tips]

Mindful Observation

A mindfulness practice called mindful observation includes purposefully focusing attention on a specific thing or experience, like a sound, a sight, or a sensation. People can improve their focus, self-awareness, and ability to reduce stress by bringing all of their attention to the current moment, without judgment or diversion.

Focus is heightened, self-awareness is enhanced, and tension is reduced as a result of mindful observation. People can learn to be more aware of their thoughts, feelings, and bodily sensations by paying attention to the current moment without passing judgment

or being sidetracked. This can lessen feelings of tension or anxiety and help them understand their own experiences and reactions.

Choose a peaceful, comfortable area where you won’t be interrupted to practice mindful observation. Pick an object or an experience to concentrate on, like the ringing of a bell or the sensation of your breath. To get centered, take a few deep breaths, and then give the object or experience your whole focus.

Without passing judgment or being distracted, simply pay attention to the object or experience every moment. If you notice that your thoughts are starting to stray, simply keep an open mind and bring your focus back to the object or event at hand. Spend several minutes, if not longer, being totally present with the object or experience as you observe it.

It can be beneficial for beginners to begin with just a few minutes of focused observation each day and to gradually extend the time as they grow more accustomed to the practice. Setting out a definite time each day for your practice, such as during a morning or evening routine, may also be beneficial to you.[Read: 10 Common Questions New Runners Often Ask]

Challenges in Practicing Mindful Observation

Judgment or distraction are typical obstacles to mindful observation practice. Try to simply observe the object or experience as it is, without categorizing it or comparing it to anything else, if you discover that you’re having problems making judgments. If you’re feeling off-balance, make an effort to gently refocus your attention on the object or the experience each time your thoughts stray. You might discover that these obstacles disappear over time as a result of consistent practice.[Read: Financial Stress and Tools to Help You Cope]

Tips for Developing a Regular Mindfulness Practice

For mindfulness to work for you, you must develop a regular mindfulness practice. Consistency is essential, much like with learning a new habit or skill. The following advice can help you incorporate mindfulness practices into your daily activities.

  • Schedule Time For Practice: Choose a specified time each day to practice mindfulness. This might happen first thing in the morning, around lunch, or right before bed. Like eating breakfast or brushing your teeth, make it a non-negotiable part of your routine.
  • Start Small: If you’re new to mindfulness, start with just a few minutes practice each day, then as you get more comfortable, gradually increase the amount of time. You could discover that as time goes on, practicing mindfulness gradually takes up more of your time.
  • Find a Supportive Community: To stay motivated and accountable, practicing mindfulness with others can be beneficial. Search for organizations that offer guided meditations and mindfulness activities in your area. You can also find these resources online or through apps.
  • Make it Enjoyable: Choose a mindfulness exercise that speaks to you by experimenting with various ones. Include components that make the practice pleasurable and enduring, such as relaxing music or a candle.
  • Practice Mindfulness Throughout the Day: Meditation is only one aspect of mindfulness. Find times throughout the day to practice mindfulness, such as going on a mindful walk, performing a body scan during a break, or just taking a few deep breaths before a meeting.

Feelings of boredom, a lack of enthusiasm, or trouble maintaining consistency might be obstacles to starting a regular mindfulness practice.

The following tactics will help you stay consistent and motivated:

  • Remind Yourself of The Benefits: Remember why you initially chose to practice mindfulness. Reminding yourself of the advantages, such as better focus and less stress, on a regular basis will help you stay motivated.
  • Find an Accountable Partner: Sharing your interest in mindfulness with a partner might help you stay accountable and inspired. You can check in with each other frequently to offer support and to share your progress.
  • Spice it Up: Try introducing different activities or strategies into your mindfulness practice if you’re feeling uninspired or stuck. Try out new mindfulness apps, practice in various locations, or discover new meditation techniques.
  • Be Kind to Yourself: It’s not about perfection with mindfulness. There will inevitably be days when you lack motivation or consistency in your practice. Remember to be nice to yourself and that cultivating mindfulness is a process, not a finish line.

Final Thoughts

In conclusion, mindfulness has several benefits, such as reduced stress and anxiety, enhanced focus, greater emotional control, and general well-being. An excellent method to incorporate mindfulness into your everyday routine is to start with easy exercises like mindful breathing, body scans, and mindful observation. It can be difficult to establish a regular mindfulness practice, but with dedication, consistency, and support, it is possible. I urge you to give these exercises a try and incorporate mindfulness into your daily life to improve overall well-being and reduce stress and anxiety.


  • Otuebo Harrison

    Otuebo Harrison is the founder and Editor at VisitLegit, a webspace dedicated to self-care, mindfulness and well researched facts for a healthy living. He's a certified fitness expert at Eagle Gym and Wellness Hub.

One thought on “Mindfulness Exercises For Beginners

  1. Thank you so much for this very thoughtful article, it has really helped me. I have been on the journey but lack discipline or motivation.

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