Top 6 Mindfulness Exercises for Beginners

For Mindfulness to benefit, it suffices to practice a few exercises for 5, 10 or 15 minutes a day; although whoever wants it, I can put it into practice longer.

What is important in the practice is not the exercise that is practiced in itself, but the attitude and the fact of being able to maintain mindfulness while practicing and, above all, to maintain perseverance in the weather.

In this article we will look at some mindfulness exercises for beginners.perectos to begin to include in our habits this class of activities.

    Mindfulness exercises recommended for beginners (very easy)

    Mindfulness could be considered as a way of life which consists, among other things, of maintain full attention or awareness in the present; when we put it into practice, we must consciously and intentionally pay attention to what we are doing at that moment, without judgment and with total acceptance and openness.

    There are a number of mindfulness exercises for beginners that can be practiced at any time and that they can start practicing without experience, either with the help of a professional who can teach some basic rules and guide in the process until the person has acquired a certain level, as well as with the help of various mobile applications or websites specialized. This is what these Mindfulness Beginner exercises are all about.

    1. Full attention in the present moment

    The first mindfulness exercises for beginners that we want to advise are as simple a task as keep your attention fully in the present moment; in other words, the only thing the person needs to do is to concentrate fully on the daily life tasks they are doing (e.g. taking a shower, cooking, cleaning the house, etc.), so that by giving full attention to these experiences, these acquire a greater richness at the experiential level.

    It is important that the person puts all his senses at the disposal of these experiencespaying attention to the smells, textures or different sensations you experience through touch, hearing, sight and taste, in case you practice while eating and your mind wanders, you invite yourself, warmly and calmly , to return to the full experience of the present moment.

      2. Mindfulness of Static Meditation

      One of the most recommended mindfulness exercises for beginners is static meditation, a very useful tool that is often used during its practice, in order to get to know your own thoughts as well as your emotions and any kind of feeling they might arouse in us.

      This exercise is usually done sitting in a chair, although it can also be done sitting on the floor, usually on a mattress, in a position where the person is comfortable (for example, the lotus position).

      Once the person has found a position in which they are comfortable, the goal is to focus on your breathing, taking a slow, deep breath and in the event that your attention is diverted to another stimulus, you need to refocus on your breathing.

      Another variant of static meditation is that the person, being in the same position, concentrates on more complex elements such as thoughts and emotions; although we’ll talk more about these variants below, requiring more proficiency.

        3. Full attention to thoughts and emotions

        This easy mindfulness exercise might be helpful on those occasions when a person is immersed in negative ruminative thoughts or he experiences emotions that bother him, so that he is aware of how his mind wanders and can understand that these thoughts are the product of his imagination.

        In the case of emotions, the goal is for the person to let these emotions be present in their own consciousness from an acceptance point of view, without trying to prevent them or force them to change, being a useful exercise in these moments. in this person. experiences unpleasant emotions and tries to avoid them without success.

        To perform these mindfulness exercises on mindfulness and emotions, after performing an exercise that will induce a state of mindfulness in breathing and relaxation, the person must allow a worrying thought to remain in their consciousnessso that you can locate the feelings you have as a result of that concern, and then name that concern (eg, despair).

        From the moment he has done the above, the person must let the emotion felt remain present while concentrating on his breathing.

          4. Body analysis

          The body scanner is basically going through each part of the body itselffocusing at all times on the sensations perceived in them.

          A good example of setting up a body scanner would be to start focusing on the sensations perceived in one foot, continue to climb through the sensations perceived by each part of our leg, then move to the other foot and then back up the leg until it is completely covered.

          Once we are done with the lower limbs, we will continue to focus on the abdomen, the chest, the upper limbs (hands and arms) and, finally, we will focus on the sensations perceived in the head; continue to become aware of our whole body; We need to do all of this with our eyes closed, preferably if someone insists on keeping their eyes closed at all times during the body scan, they can do the exercise with their eyes open.

          It should be noted that this exercise should be done in a comfortable position (e.g., lying down or sitting in a chair), and comfortable clothing is also recommended.

            5. Mindfulness with Simple Yoga Exercises

            Other mindfulness exercises for beginners would be a chart that should include simple yoga poses with the aim that the person puts all his attention in the own bodily sanctions that he experiences while putting into practice these exercises, which can be combined with static meditation.

            Therefore, this series of exercises, which as a whole could be called “conscious yoga”, is another way of practicing mindfulness or mindfulness, which is precisely one of the fundamental objectives when implementing of mindfulness, so that when we practice yoga exercises, we should not focus on anything other than the sensations of our body while we perform a yoga posture.

            To do this, one can look for a specialized book, a mobile application or with the help of a professional. In case you choose to do this without the help of a professional, it would be advisable to do so simple poses, such as a transition from mountain pose to chair pose, being the most important thing that we keep all the attention in the present. Although with the help of a professional, it will be more likely that we can acquire a more advanced level in this practice and have a more rewarding experience.

              6. Walk mindfully

              The last mindfulness exercise for beginners that we would like to recommend is mindful walking, in which the person simply has to walk while focusing their attention on the stimuli and sensations that emerge in the here and now, either while walking, be on the way to work. Thus, we don’t focus on the worries or problems that come to mind, but on each step we take, the sensations we experience, and what is happening around us as we walk.

              The main goal of the mindful walking exercise, as well as the practice of informal meditation (e.g., mindfulness at present) is to remove autopilot while performing a series of routine tasks. to be fully aware in the present moment as a standard action.

              In this way, you can find out what are the key situations for ruminating thoughts that cause discomfort to arise and thus be trained to tolerate the experience of that precise moment and focus on what is happening around, even with enough practice, these ruminating thoughts will let cause this discomfort.

              Bibliographic references

              • Acosta, P. (2014). Mindfulness for the world. Dominican Republic: Owl Publisher.
              • Bertolin, GJ (2014). Efficacy-Effectiveness of the Mindfulness-Based Stress Reduction (MBSR) Program: Update. Tower. Assoc. Esp. Neuropsiq, 35, p. 289-307.
              • Didona, F. (2011). Mindfulness Clinical Handbook. Bilbao: Brouwer descent.
              • Kabat-Zinn, J. (2012). Mindfulness for beginners. Barcelona: Kairos.
              • Kabat-Zinn, J. (2008). Fully experience the crisis. Barcelona: Kairos.
              • Rodriguez, A. (2019). Handbook of psychotherapies: Theory and techniques. Barcelona: Herder.
              • Simon, V (2010). Mindfulness and psychology: present and future. Psychological Information, 100, pp. 162-170.
              • Vasquez, E. (2016). Mindfulness: General concepts, psychotherapy and clinical applications. Journal of Neuro-Psychiatry.

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