How to start practicing mindfulness in a simple way?

Regularity is very important for us to reap the benefits of mindfulness, and taking the first step is critical. Learn how to get started simply and effectively

As we know, mindfulness is "mind training" which involves developing and cultivating mindfulness. We can say that it is the “muscle of attention”. Furthermore, we can say that mindfulness involves more than just training attention, and also includes the development of what we call “mindful attitude” or “beginner's gaze”. The “beginner's look” would be the opposite of prejudging or issuing prior judgments about things, for example, good/bad, like/dislike.

But how to start exercising this?

There are a number of scientifically proven techniques (practices) for training mindfulness, and many of them, despite being derived from meditation, are devoid of any religious or sectarian content, with the concern of being easily accessible to all, regardless of creeds or religions. The idea is just to train attention plus mindful attitude.

The first tip to start practicing is to start with shorter practices (1 to 5 minutes a day), which introduce us

in the world of mindfulness in a viable and progressive way. As you practice and observe the usefulness and benefits of the practices, you can decide to increase the duration of the exercises (some people even practice around 45 minutes a day, progressively increasing the benefits).

Below, I describe one of these exercises, the “3-step mindfulness practice”, which is easy to do and include in our daily lives. This exercise is like a small break of awareness in our daily schedule (simply “stop”) and can be done several times a day (I suggest doing it at least 3 times a day).

This practice can also be used before or after “stressful times”, such as work meetings and difficult conversations, as it helps us to be more aware and less reactive in these difficult situations.

Practice of the 3 Steps of Mindfulness – Steps

Below, I present one of the simplest and most used techniques of “mindfulness”, which uses as an anchor of attention the body experience itself, including breathing. It is safe because it is simple and short-lived (approximately 3 minutes).

Follow the 3 steps below, each lasting around 1 minute (approximately 3 minutes in total, it can be a little less or a little more):

1. Adopting a comfortable position, sitting or lying down, let the body settle into the position. Slowly draw attention to your body, which can include physical sensations (body contact with the floor or chair; skin temperature, possible discomfort or tension points), as well as the perception of thoughts or emotions that may be present in your experience at that moment;

2. Gradually start to bring your attention a little more focused to the sensations and movements of the breath, such as the movements of the chest and abdomen in the inhalation and exhalation of air; or even the sensation of air entering and leaving the nostrils while breathing. It is important to follow the natural flow of your breath, not trying to change it, just observing it. Do this for a few breaths;

3. Before ending the session, bring your attention and observation back to the sensations throughout your body at that moment, which may also include awareness of where you are, such as the sounds and temperature of the place. Gradually finish the practice by opening your eyes again.

Let's practice?