Key Takeaways
- If you’re new to mindfulness, you can start today with a few simple steps. All you need to do is slow down, take a few deep breaths, and notice what’s happening in your mind and body.
- Mindfulness is called a “practice” because it’s not designed to be perfect. You can do it almost anytime, anywhere. What matters most is finding an approach that works for you.
- Over time, mindfulness can help you reduce stress, regulate your emotions, and improve your well-being in a variety of ways. Therapists who specialize in using mindfulness can help clients manage their mental health using this technique.
Mindfulness meditation is an ancient practice that’s become increasingly popular in recent decades. While it has roots in various faith-based traditions, mindfulness is a form of self-care that anyone can practice, regardless of their spiritual beliefs. It’s an evidence-based technique that can help with stress, anxiety, depression, sleep, chronic pain, and more.
If you’re new to mindfulness meditation, you might not be sure where to begin. You may wonder if you have to sit for hours in total silence or find a completely distraction-free environment. The good news is that you can explore mindfulness almost anytime, anywhere, and there’s no right or wrong way to do it.
Mindfulness is called a practice because it’s meant to be worked on over time. In other words, meditation isn’t supposed to be perfect. And while guided meditation can be a helpful option for some people, you can always meditate on your own.
Ready to get started? The following mindfulness meditation guide for beginners is designed to help you take the first step in creating your practice.
1. Have patience
Before diving into a mindfulness practice, it’s important to remember to be patient with yourself throughout this experience. On the surface, mindfulness might seem simple. But that doesn’t necessarily mean that it’s easy.
Mindfulness requires mental training and creating new habits. In a world full of noise, distractions, and stimulation, it can be difficult to make time for introspection. But just know that it will get easier in time, and as it gets easier, the benefits of the practice also become clearer.
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2. Understand the intention
Mindfulness can mean different things to different people. But, at its core, it’s about slowing down to notice what’s happening in your mind, body, and environment at a given moment. It’s not about achieving total inner silence or completely quieting your mind. The key is to notice thoughts, feelings, and sensations without judging them.
In this way, mindfulness meditation can help you step out of “autopilot mode” and reconnect with yourself. This process can help you increase self-awareness, improve your mood, and reduce stress. That way, you can move through life with more intention.
3. Take the first step
At first, it might be helpful to try to find a time and place with limited distractions. If you have to be in a noisy setting, you can try playing some white noise or soothing music. But if that’s not possible, that’s OK.
As a beginner, you may want to experiment with a brief guided meditation using an app or script. This is when you read or listen to directions that tell you what to focus on or notice. Try to choose a meditation tool created by a professional organization, university, or medical school to ensure that it’s evidence based.
4. Try a body scan
Body-scan meditations are simple exercises that can help release stress from your mind and body. All you need to do is find a few minutes and a comfortable seat and take a few slow, deep breaths.
Then, starting at the top with your head and moving to the soles of your feet, pause to notice and release any discomfort or tension you find in your body. Pay attention to how you feel after you complete the exercise, and feel free to repeat it if you feel inclined.
5. Manage distractions
Keep in mind that even the most seasoned meditators experience distractions. And — believe it or not — those distractions can help guide and strengthen your practice. When a random thought pops into your mind, notice it and be kind to yourself.
Let it serve as a reminder to refocus your attention on your meditation. It’s also OK to pause your meditation if you need to. Your practice will always be there for you when you’re ready to return to it.
6. Create a habit
You don’t need to meditate for hours each day to reap the benefits of mindfulness. Research shows that brief, daily meditation can have a major impact on your well-being.
You can schedule mindful breaks on your calendar, do a body scan first thing in the morning, or use a digital mindfulness program each day. What matters most is creating a consistent mindfulness habit that works for you and your schedule.
7. Try mindfulness-based therapy
Mindfulness has been shown to help people manage symptoms of depression, anxiety, substance use disorders, and more. If you’re interested in using mindfulness to improve your mental health, there are therapists who can help. These providers have specialized training and can incorporate mindfulness-based techniques into your treatment plan.
In my clinical experience, many people get stuck on what they think mindfulness or meditation is ‘supposed’ to look or feel like. But research shows that the power of mindfulness is practicing connecting back to our bodies, feelings, and the present moment. Remember that this process will look different for different people.
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Mindfulness meditation can provide some incredible benefits for your health and well-being. But if it’s new to you, you might be unsure how to get started. Rest assured that with a little time and patience, anyone can develop a mindfulness practice. You can begin today by taking a few minutes to yourself and pausing to notice, without judgment, what’s happening in your mind, body, and environment.
These small steps can help you be more present, reduce stress, and increase your self-awareness. And, when paired with other types of therapy, mindfulness meditation can help you manage a variety of mental health challenges.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.
About the author
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
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