It can be challenging to be in the moment because of how busy our lives and schedules are. We often can’t focus on how we feel right now because we’re too busy with what just happened or what’s about to happen. Focusing on the present moment is a mindfulness practice that encourages us to do. Research shows that it has the potential to reduce feelings of stress, anxiety, hopelessness, and other negative emotions when practiced appropriately and regularly. You can practice mindfulness anywhere at any time and it doesn’t require any special equipment.
However, it takes practice. People giving awareness a few tries, giving up, and then saying it didn’t work for them is part of the reason it’s still a growing trend. You must be persistent if you want to profit from practicing mindfulness. Our list of 21 beginner-friendly ideas for practicing mindfulness will make it easy for you to stick with it and experience its positive effects on your general well-being, whether you’re just starting out or returning after a long break.
Find A Quiet Place To Concentrate
First and foremost, practicing mindfulness is about focus, which may be challenging at first in a busy or crowded environment. To keep your focus on your breathing, your thoughts and the present moment, choose a time and location for your mindfulness practice that is calm and will not result in distractions. With practice, you will be able to use mindfulness at work, on the road and at other times of the day.
Practice in a Comfortable Position
Some people find it most comfortable to sit in a chair while they meditate. Others take a kneeling, lotus, or lying position. You decide how to position yourself, but it’s important that you stay in a position that makes you feel comfortable throughout the duration of the activity to avoid being too out of place.
Always Return to Your Breath
Your mind will wander when engaged in mindfulness exercises, thinking about the past and the future. Fortunately, this practice is designed to help you focus on the here and now rather than trying to quiet your mind. To achieve this, simply return your focus to your breathing, which serves as our anchor for the present.
Set a Time Limit
It can be beneficial to increase gradually while setting a time limit if you are a beginner. For a while, start your mindfulness practice with 5-minute intervals, and then as you get more used to the practice, gradually increase it. Overextending yourself may leave you less motivated to stick with the long haul.
Create a Schedule
Making a schedule is beneficial in addition to these time constraints. To experience the benefits, daily mindfulness practice is essential. Maintaining a schedule or routine forces you to prioritize this exercise in your daily life and will help you avoid taking long breaks from it.
Make Mindfulness Practice Part of Your Morning Routine
Early in the day is the perfect opportunity to practice mindfulness meditation. Just close your eyes in bed for two to three minutes while observing how your body feels. This is a great way to relax and sharpen your focus for the next day. In addition to being beneficial at night, mindfulness training has been shown to sometimes improve sleep quality by as much as 33%.
Note When Your Mind Wanders
Because our attention span is limited, thoughts will inevitably wander when you practice mindfulness. To avoid this, simply identify the distraction, accept it, and then return to your breathing when it occurs. Take your time back to the present; don’t feel pressured to do so.
Don’t Punish Yourself for Losing Focus
Your mind will wander, as already mentioned, and you shouldn’t feel bad about it. Every day, we have tens of thousands of thoughts! It can be easy to give up if you become preoccupied with your thoughts or criticize yourself for failing in your mindfulness practice. Instead, accept that you are only human and don’t criticize yourself for letting your mind wander.
Download Apps to Help You Concentrate
There are many apps available to promote effective meditation and focus if you find it difficult to start practicing mindfulness on your own. This may provide a way to maintain mental stimulation throughout your training.
Take an Introductory Course
Basic courses, such as our free online mindfulness course, will help you understand these tactics and allow you to reap the benefits if you want to learn more about how to practice mindfulness or why this approach works.