By now you must know how important mindfulness is for you and how beneficial it can be if practiced daily. But if you still have doubts, let me tell you mindfulness is good for you, and not it isn’t just good for your overall health, amazingly mindfulness has been scientifically proven to make you more mature, mindful, and emotionally intelligent.
So if you are just a beginner, you have come to the right place. In this article, I will be providing you with eight beginner’s friendly tips to make you more mindful in just one day. So follow the below-mentioned tips to start with your mindfulness journey.
(Also Read: How to Manage Stress? – Six Mindful Tips)
Table of Contents
I. Mindfulness in One Day for Beginners
1. Think Breathing:
Breathe in, hold your breath for about three seconds, and then accordingly, exhale. Repeat the same process for the count of seven breaths.
2. Mindful Drinking:
Kick start your day with a mix of lukewarm water, lemon, and cayenne pepper. Mix it all well, and then drink it accordingly. Don’t judge the taste, it’s very beneficial for your body and mind.
3. Do one thing at a time:
When eating, just mindfully eat. When checking your emails, just check and respond mindfully to your emails. Focus on one thing at a time. It will improve your focus and the nature of your work as well.
4. Notice your senses:
What are the two things you can taste, touch, smell, and hear, right at this moment? Pay close attention and notice all the key details without any judgments.
5. Deep Listening:
Pay attention while listening to others, not just the vice. See their facial expressions, body language, and also pay attention to their tone. Be a good listener, listen mindfully, and contemplate your response accordingly.
6. Mindful Eating:
While eating, turn off all the distractions, explore the texture of your food, notice the food, examine the key ingredients in your food and where they come from. Determine the flavor and temperature of your food.
7. Mindful Walking:
Walk mindfully barefoot on the fresh grass. Feel your feet while walking, feel every sensation in your body connecting with the ground.
8. Body Scan Time:
Bring your attention to your body, send the breath to any areas of tension and understand the responses of your body to the tiniest sensations, but don’t be judgmental.
II. How to Practice One-Minute Mindfulness Meditation?
Clear your mind, bring your attention back to the present moment, and learn how to relax with these one-minute mindfulness meditation tips and tricks.
- Go to a Zen or a quiet place.
- Set your timer for about one minute and 20 seconds. You can use these extra 20 seconds to get in the place and to get ready.
- Sit in a comfortable position.
- Close your eyes or keep them open if it’s uncomfortable for you to close them. Focus on a spot or an object for the one-minute duration to avoid any distractions (If you are keeping your eyes open)
2. Mindful Breathing:
- Start by relaxing, and then accordingly, inhale through your nose and exhale through your mouth.
- Count 1-2-3 as you start to breathe in and 1-2-3 as you breathe out the air.
- Pay close attention to the rhythms of your breaths as you inhale and exhale. Fell how the breathing pattern affects your mind, body, and thoughts.
- Chase away any negative thoughts, distractions, and external noise that crowds in.
- Focus on your breathing. Remember, thoughts are naturally going to show up but don’t drift away from your mindfulness meditation. Train your mind to bring your attention back to the rhythms of your breathing. Anchor your attention/focus in the rhythms of your breathing patterns.
3. Practice Gratitude Meditation:
- Relax and take a few deep breaths, then accordingly, start by inhaling/breathing in through your nose, and then exhaling through your mouth.
- Begin to count 1-2-3 as you start to breathe in and again 1-2-3 as you start to breathe out.
- Relax and pay attention to the rhythms of your breathing.
- Then accordingly, think of the positive things and people that are you are most grateful for. Be appreciative and chase away any negative thought that appears by bringing back your attention to the positive things in your life.
- Anchor your breathing as you continue to build strong and positive energy around and within you.