Introduction to Mindfulness Meditation for Beginners

To begin, try this 30 second exercise:

  1. Close your eyes and focus your attention on your breathing.

  2. Count the breaths starting with the in-breath (one) and the out-breath (two) until you reach 10.

  3. When you are finished, start again and count to 10.

  4. If you notice thoughts passing through your mind, observe these thoughts without judging them as good or bad, and without trying to change them, avoid them, or hold onto them. Do the same with any feelings that may pass through your body.

Paying attention to your breath in this way, over time, will enable you to live in the present moment, engage more fully in what you are doing rather than "getting lost" in your thoughts, and allow your feelings to come and go rather than try to control them.

Breathing Exercises:

4-7-8 Breath

Recommended Mindfulness Apps :

Headspace

Calm