The Beginners Guide to Mindfulness

Train your brain to be where your feet are.

1. What Is Mindfulness?

Mindfulness means paying attention to the present moment—without judgment. It’s about noticing your thoughts, feelings, and surroundings with gentle awareness.

2. Why Practice It?

• Reduces stress and anxiety

• Improves focus and clarity

• Enhances emotional regulation

• Boosts resilience and overall well-being

3. How to Get Started:

✔️ Breathe: Focus on your breath. Inhale slowly, exhale fully. If your mind wanders, gently return to your breath.

✔️ Feel Your Body: Do a quick body scan. Notice any tension or sensation, without trying to change it.

✔️ Engage Your Senses: What do you see, hear, smell, or feel right now?

✔️ One Thing at a Time: Whether eating, walking, or washing dishes—do it with full attention.

✔️ Name It to Tame It: Notice your thoughts and emotions. Label them gently: “I’m feeling anxious,” “That’s a judgment.”

4. Tips for Success

• Start with just 2–5 minutes a day

• Use apps like Headspace, Calm, or Insight Timer

• Be kind to yourself—mindfulness is a practice, not perfection

Mindfulness doesn’t stop stress—but it helps you meet it with calm.