Have you ever heard of mindfulness but not sure how it can change your life? You might not know where to start or how to be mindful every day. Here is the ultimate guide to mindfulness for beginners, how to practice and all the benefits you will receive.
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This guide covers:
- What is mindfulness?
- The difference between Mindfulness and Meditation
- What are the benefits of mindfulness according to science?
- How to practice Mindfulness for Beginners
- Bonus mindfulness activities
Mindfulness has become some what of a buzzword in recent years. But this has lead it to be thrown around carelessly without meaning.
This can make it difficult for any beginner to successfully implement mindfulness into daily life.
What is Mindfulness?
Mindfulness is the ability to be fully present and holding a complete awareness of each moment. This includes an awareness of the environment, how we are feeling, and our thoughts.
Creating a kind of stillness and calm that allows you to no be overly reactive or overwhelmed by the moment.
It is easy to get lost in thought. Losing touch with your body and environment and being caught up swirling and chaotic thoughts. Typically, this can lead to anxiety and depression when consumed by thoughts of the past and future.
Luckily, mindfulness and presence is something that comes naturally. Our brains are amazing and allows us to think in past, present and future. However, accessing and maintaining mindfulness in the present moment can be the challenge.
Mindfulness also has its roots in Buddhist meditation but has become a more mainstream practice in recent years. Since the work of Jon Kabat-Zinn, hundreds of studies have recorded the mental and physical benefits of mindfulness which we will look at later.
Jon Kabat-Zinn’s definition of mindfulness states
“Mindfulness is an awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally”
— Jon Kabat-Zinn
Therefore, you want to cultivate a state of being that is intentional and non-judgemental. Observing and taking in experiences rather than being lost in thought or reactive.
What is the difference between Mindfulness and Meditation?
The terms mindfulness and meditation can be difficult to decipher as they often used interchangeably. They do overlap in some ways and have similarities. However, they are actually different practices and therefore, it is important to know the difference.
Meditation refers to a formal, often seated practice. A very intentional practice where you turn your awareness inwards.
There are many different types of meditation and generally focus on one anchor and a single point of focus. This anchor can be breath, mantra, visualisation, or a guided meditation. Additionally, meditation is practiced for a certain amount of time, anywhere between one minute and 90 minutes.
The goal of meditation is to increase calmness, boost emotional balance and promote healthy mental wellbeing. Expanding your awareness and cultivating an inner balance and sense of being.
Meditation can also be the building block and training for mindfulness. Practising and teaching you how to be present in yourself and building a focused and present awareness.
Mindfulness, on the other hand, can be practised anytime and anywhere and is a state of being. This is because it is the practice of being aware and present in any moment.
Rather than turning your attention inwards and focusing on a single anchor. Mindfulness is actively paying attention to your thoughts, behaviours, movements, environment etc. This process can be done at any point of the day and during any activity.
While most people go about daily life, their mind can wander from the present moment. When are being mindful, you are showing up fully and actively experiencing every sensation.
The main similarity between mindfulness and meditation is that they do not allow your mind to wander. Instead, you are acknowledging your thoughts, not acting on them and being non-judgmental. Concentrating on your experience and your body.
What are the Benefits of Mindfulness according to science?
Thankfully, there is plenty of research out there on the benefits of mindfulness. This includes studies on cancer patients, those suffering from post-traumatic stress disorder, and insomnia sufferers. Here are significant benefits of mindfulness…
Feeling Happier
Did you know, people spend 46.9% of the day thinking about something other than what they are doing? Evidence has shown that this ‘mind-wondering typically makes them unhappy‘ and participants were least happy when resting or working.
Alternatively, respondents were happiest when exercising and participating in engaging conversation. Ultimately, this shows that mindfulness and presence in the moment leads to happier lives.
Improves mood and decrease symptoms of depression and anxiety
There have been many studies on the effect of mindfulness on mental health. Hofman concluded that mindfulness-based therapy was effective at improving symptoms of anxiety and low mood.
One study showed that even after 10-days of mindfulness, participants reported significant improvements. These were seen in reduced depressive symptoms and higher performance and attention. This shows that even mindfulness for beginners can have positive results quickly.
Additionally, mindfulness has shown declines in feelings of loneliness, depression, anxiety, stress, and sleep problems.
Boosts cognitive function
Additionally, mindfulness has shown to improve memory and cognitive function. This particular study looked at the short term benefits of mindfulness for beginners. It revealed that even 4 days of meditation training and mindfulness practice can help sustain attention.
Mindfulness has also shown to increase activity in areas such as the Default Mode Network (DMN). This area of the brain is activated when our minds are at rest. When active it helps improve memory and increase your sense of self-awareness.
Changes the shape of your brain
A study that used MRI scans of the brain found that mindfulness reduced the grey matter in the brain. The main focus was the density of grey matter in the amygdala and hippocampus. The parts of the brain associated with the ‘fight or flight’ response.
The amygdala shrinks and the pre-frontal cortex becomes thicker. This is associated with higher awareness, concentration and decision making. As well as reduced stress and better management of stress.
Transforms physical health
One of these health benefits is inflammatory health. This is important as mindfulness has shown to reduce inflammatory biomarkers that can be responsible for autoimmune diseases or cancer.
Additionally, mindfulness could be an alternative to pharmaceutical solutions for pain management. This study showed that mindfully focusing on breath reduces the external sensations and thoughts of pain. Showing to have a similar effect to opiods for pain relief.
Creates a mindfulness gap
Usually, we are reactive beings and our thoughts are the root cause of them. Mindfulness creates a pause between thoughts and reactions, referred to as the mindfulness gap.
This pause helps regulate impulsiveness and control stress activation. Therefore, allowing you to proactively change your behaviour and question your thoughts and environment.
Although the mindfulness gap is cultivated over time with practice it is very beneficial. Resulting in a more open mind and an ability to transform your emotions into valuable and useful assets.
A study evaluated the emotional reactions to affective images after mindfulness meditation. The results showed prolonged reactivity from emotional stimuli and a greater sense of psychological wellbeing.
Cultivates Emotional intelligence
As we are very emotional beings, we can feel like a slave to them. When in reality, you are completely in control of your emotions and the thoughts that trigger them. Mindfulness helps cultivate and establish emotional intelligence.
One study showed that mindfulness was positively associated with emotional intelligence. Encouraging people to recognise their own and others’ emotions. As well as control and effectively use their emotions.
Strengthens new habits
Our brain is full of neural pathways. They are strengthened over time and with more use which makes them easy to access. However, this can mean that we fall into patterns of bad habits because they are easier.
Mindfulness provides the opportunity to make new neural pathways and strengthen them with practice. This results in strong neural pathways for positive habits and weakens the pathways for old habits.
Improves sleep
A study looked at the positive effects of mindful awareness practices on sleep. This intervention showed significant improvement in sleep quality and sleep duration. As well as, improvements in insomnia symptoms, fatigue interference and fatigue duration.
How to practice Mindfulness for Beginners
The fun part of mindfulness is that it can be practised at any time, anywhere. This is because it is a state of being. Unlike meditation where you block out time to practice. You can cultivate this state of being and consciousness as often as needed throughout your day.
Here are some tips and ways to practice mindfulness for beginners.
1. Breath Anchoring
Although meditation usually uses one anchor or point of focus. Mindfulness can also use this technique to help anchor you to the present moment.
Focus on on your breath and notice…
- The depth or shallowness
- Your chest and belly expanding to let air in and contracting to push air out
- The feel of the air through your lips or nose
- The smoothness or raspiness of your breath
- The length of your breaths in and out
Notice and be mindful of this humble being and bring yourself to the present. Focusing on the quality and feeling of your breath cultivates a non-judgmental and conscious state.
This will calm any swirling thoughts in your mind. If you feel your mind wandering out of control, use your breath as an anchor. Pause, evaluate your thoughts and use the mindfulness gap before reacting.
2. Mindfulness in everyday moments
As we already explored, our minds are thinking about other things nearly 50% of the time! Therefore, you can practice mindfulness at any point by bringing yourself to the present moment and be absobed in what you are doing.
This can be made easier by being considerate and observing your body. Even activities as simple as hanging the washing out, you can observe and be mindful.
Bring your attention to your mind and body.
- How does each muscle feel and move?
- The things you touch, how do they feel in your hands or on your skin?
- What were you thinking about before this moment?
- What emotions were these thoughts provoking?
3. Take a Mindful walk
Another everyday activity to integrate mindfulness is walking. Luckily, this can be done whilst on a walk or on your commute and no one would know.
Again bring your attention to the present moment. Whilst you are walking, observe your environment and your body. Use your senses to absorb sounds, sights and feelings of your surroundings.
This creates an appreciation of your environment and being. Calming your mind and relaxing your body in the process.
4. Mindfulness in times of stress or overwhelm
As we know, mindfulness is a great tool to manage stress. This becomes clear in times of uncertainty. Therefore, mindfulness for beginners will be effective when you notice thoughts and emotions overwhelming you.
When you notice mental and physical chaos, STOP.
Use your breath as an anchor to the present moment. Notice what is happening around you and allow your mind to calm. Turn to your thoughts now in a non-judgemental way.
- Where did these thoughts originate?
- What emotions do they cause?
- Are they rationale and appropriate?
- How do they make you want to react?
- What would be a more constructive way to react?
- How can you move forward?
By mindfully noticing and acknowledging your thoughts, you can process your thoughts much better. Enabling you to control your reaction and constructively use your emotions and develop emotional intelligence.
5. Mindfulness before sleep
This is a practice that I have seen significant improvement. Using mindfulness and meditation before I sleep.
Draw attention to your body and breathe deeply.
Notice any tension, aches, or tingling in your body. Listen to the sounds around you.
Calm any thoughts of the day that has past and those to come.
Relax your whole body and welcome sleep to you.
This mindfulness technique encourages you to sleep quickly and allow your mind to rest fully. Our minds can be ticking over so much that sleep comes with difficulty.
Sleep is extremely important for your health and wellness and improves your immune function. Therefore mindfulness for beginners is also a great addition to your wellness routine.
Bonus Mindfulness activities
Of course, mindfulness comes hand in hand with many other activities that you may include in your day or morning routine. Here are some other ideas to cultivate mindfulness every day.
Meditation
As already noted, mindfulness and meditation are very similar. Meditation forms a base and training for mindfulness throughout the day. Therefore, mindfulness for beginners can include meditation practice too.
If you are just getting started with meditation, you can use guided meditation to help. This can include gratitude guided meditations, reflective meditations or programs from meditation apps like Smiling mind (my personal favourite).
Journaling
One great activity to boost mindfulness is journaling for your health and wellbeing.
Journaling helps you connect to your thoughts and emotions in a tangible way. Writing and acknowledging thoughts, feelings and events that have happened. Enabling you to process and transform the way you are feeling.
Need some prompts for your journaling? Download our free 50 personal growth journal prompts below
Mind Cards
I have been using LSW mind cards to help implement mindfulness in everyday life. These cards provide excellent prompts for journaling, gratitude, reflection, and purposeful actions.
I love the quote’s as they give me a new perspective on life and I can take this new, fresh perspective on all my mindful experiences.
Time to get started with Mindfulness for Beginners
Hopefully this guide convinced you to implement mindfulness in your day-to-day life. The benefits are astounding and even in a short period of time, you should feel a difference.
The improvements can be seen in your sleep, stress levels, emotional understanding and overall happiness.
The best part is, mindfulness is easy to practice anytime, anywhere. By bringing your attention to the present moment, to your breath and thoughts.
Soon, mindfulness will become a healthy habit and an automatic process. Continuously enriching and improving your life each day.
Let us know how you are getting started with mindfulness in the comments!
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