A Simple Guide To Mindfulness For Beginners

April 22, 2018

Mindfulness is defined as the art of making the mind full in the present moment, having an awareness of where we are and what we are doing. Not being overwhelmed by what is around us and focusing on one’s self.

Life challenges us with daily stressors, and our minds can run around focused on what we have to do and where we’ve got to be. We can often fail to ‘check-in’ with ourselves and how we’re feeling.

Mindfulness has been practiced for thousands of years and originates from Hinduism and Buddhism, and has since transferred to western culture. Although, originating from religious beliefs, science backs-up the benefits that mindfulness has.

Mindful report studies that have shown mindfulness practice induces a state of brain activation focusing on attention. Regular practice can reflect long-term changes in brain function and structure. “This is a fundamental property of neuroplasticity – how the brain changes in response to experience”.

What other health benefits are there?

Reducing and managing stress.

Being in a peaceful state can reduce the body’s risk of engaging in a “flight or fight” response to situations.

Stress has also been linked to other consequences on our health.

Helping to deal with illness.

Mindfulness doesn’t relieve symptoms but it can help people in managing these and in their recovery.

Decreases depression.

This has been found to decrease the symptoms of depression.

The National Institute for Health Care and Excellence (NICE) also recommends mindfulness as a way to prevent depression.

Improves physical health.

This can include cardiovascular and respiratory health. Mindfulness has also been linked to becoming more physically active and having a healthier body mass index.

 

Aimee author of Aims on health doing meditation

How can I practice mindfulness? 

Mindfulness can be practiced in your daily routine whether this is on your lunch break, on your way to work or when you first wake up in the morning.

Mindfulness can include anything which gives you a moment to check in with how you’re doing. Aswell as being mindful in everyday routine, it is also recommended to set aside time specifically for mindfulness practice.

Your practice can include meditation; which is also practiced within yoga and thai-chi.

If yoga is something you’re interested in, you should read ‘Namaste November‘.

Dr Elise Bialylew provides a step-step guide on how to meditate within ‘The Little Book of Mindfulness‘.

This includes;

  1. Getting comfortable.

Whether this is in bed or sat on a chair, take a moment to check-in with how you’re feeling at that moment.

  1. Breathe in and out.

Taking one deep breath in and another breath out can help get the mind into a relaxed state. Focusing on your breathing is considered an important aspect in yoga practice.

  1. Focus your attention.

Focus specifically on your breathing and nothing else, more so the feeling of the breath rather than the breath itself. Letting go of your thoughts and worries for the day.

  1. Calmly return to your day.

Open your eyes and carry the mindfulness practice into the rest of your day.

So why not try and be more mindful with the rest of your day?

13 comments so far.

13 responses to “A Simple Guide To Mindfulness For Beginners”

  1. Nancy says:

    Love all of these tips about practicing mindfulness! It’s so important to spend some time to bring some calm into your body. Thanks for sharing these steps :).

    exquisitely.me

  2. Stephanie Jay says:

    Really enjoyed reading this, I keep meaning to practise mindfulness and I never get round to it, but this has reminded me that even just taking 5 minutes out of the day to be mindful is beneficial x

    https://iamstephaniejay.co.uk

  3. MissPond says:

    I have found mindfulness so helpful with my anxiety. It’s a very relaxing process.

  4. Margarida says:

    Here’s something I need to practice. Thank you so much for your tips, found this post incredibly useful.

  5. bragandbone says:

    Wow, I instantly feel calmer just reading the steps to mindfulness. It’s something I practice during yoga but I’d love to start practicing otherwise.

    Bec | http://bragandbone.com

  6. bragandbone says:

    I feel instantly calmer just reading the steps! I practice mindfulness during yoga but really ought to do it more!

    Bec | http://bragandbone.com/2018/04/23/social-media-mental-health/

  7. vicky says:

    For someone who doesn’t know a lot about mindfulness this was really interesting! thank you 🙂

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Meet Aims

Profile picture of Aimee creator of Aims On Health

Hi there!
I'm Aimee creator of 'Aims On Health'.

Here you'll find things all health and wellness but my main interests lie in public health.

My work experience involves working with vulnerable groups in society, providing health eduction and promoting positive behaviour change. I have also just completed a Master of Public Health degree at the University of Liverpool.

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