Simple Mindfulness Exercises for Beginners

Mindfulness simply means paying attention to the present moment, on purpose and without judgment. It can sound abstract, but in practice it’s very down-to-earth: noticing your breath, the taste of your food, or the feeling of your feet on the ground.

You don’t need to sit cross-legged for an hour or clear your mind completely. Even a few minutes of practice can be a helpful way to pause during a busy day. Here are five beginner-friendly exercises to try.

Before you start

A few helpful things to know:

• Your mind will wander. That’s completely normal. Noticing that it has wandered, and gently bringing your attention back, is the practice.
• Start small. Two to five minutes is plenty at the beginning.
• There’s no “right” feeling. Some days you’ll feel calm; other days you won’t. Both are fine.

1. Three-breath pause

This is the simplest exercise and can be done anywhere.

1. Stop what you’re doing.
2. Take a slow breath in through your nose, noticing the air coming in.
3. Breathe out slowly, noticing your shoulders soften.
4. Repeat for three breaths.

Use it before a meeting, while waiting for the kettle, or whenever you feel rushed.

2. Box breathing

Box breathing gives your mind a simple pattern to follow.

1. Breathe in gently for a count of four.
2. Hold for a count of four.
3. Breathe out for a count of four.
4. Hold for a count of four.

Repeat for one to three minutes. If holding your breath feels uncomfortable, skip the holds and simply breathe in and out slowly. Stop if you feel light-headed.

3. The 5-4-3-2-1 senses exercise

This exercise uses your senses to bring your attention into the room around you. Slowly notice:

• 5 things you can see
• 4 things you can feel (such as your clothes or the chair beneath you)
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Take your time with each one. There’s no need to rush to the end.

4. Body scan

A body scan helps you notice how your body feels.

1. Sit or lie down comfortably and close your eyes if you wish.
2. Bring your attention to your feet. Notice any sensations, such as warmth, pressure or tingling, without trying to change them.
3. Slowly move your attention up through your legs, stomach, chest, hands, arms, shoulders, neck and face.
4. If you notice tension, simply acknowledge it and breathe.

This takes five to ten minutes and can be a gentle part of an evening routine.

5. Mindful everyday moments

You can also practice mindfulness during things you already do:

• Mindful drinking: notice the warmth, smell and taste of your morning tea or coffee.
• Mindful walking: pay attention to each step and the feeling of your feet touching the ground.
• Mindful washing up: notice the temperature of the water and the sound of the dishes.

These moments don’t add any time to your day.

Building a habit

The easiest way to make mindfulness a habit is to link it to something you already do. For example:

• Three-breath pause after you sit down at your desk.
• Box breathing while your computer starts up.
• A body scan when you get into bed.

A simple tracker or journal can also help you notice how you feel before and after practice. Over a few weeks, you may find it easier to pause when you need it.

A gentle reminder

Mindfulness exercises are a self-care practice, not a treatment. If you’re experiencing ongoing anxiety, low mood or distress, please contact your doctor or a qualified mental health professional.

Further reading

• NHS, Mindfulness