Mindfulness for Beginners: A Realistic Introduction

Mindfulness has been sold as a cure for almost everything, which is a pity, because it obscures what it really is: a simple, old and fairly modest skill. It will not fix your life. It may help you to notice it.

This introduction explains what mindfulness means, what the evidence does and does not show, and how to try it without buying anything or sitting cross-legged for an hour.

What mindfulness is

The NHS describes mindfulness as paying attention to what is going on inside and outside ourselves, moment by moment. The US National Center for Complementary and Integrative Health (NCCIH) puts it as maintaining attention or awareness on the present moment without making judgements.

There are two parts to that.

Attention to the present. Much of the day is spent somewhere else: replaying a conversation, rehearsing tomorrow, scrolling. Mindfulness means deliberately bringing attention to what is happening now. That includes what you can see, hear, smell, taste and feel, and what your body is doing.

Without judgement. It also means noticing your thoughts and feelings as they arise, without immediately deciding that they are good or bad, and without trying to push them away.

The NHS gives a nice example of how ordinary this can be: noticing the feel of a banister as you walk upstairs.

What it is not

• It is not emptying your mind. Thoughts will keep coming. The NHS is clear that mindfulness is not about making thoughts go away, but about seeing them as mental events that come and go.
• It is not relaxation, although people often feel calmer afterwards. Sometimes paying attention reveals that you are tense or upset. That is the practice working, not failing.
• It is not religious, though many techniques come from Eastern traditions that are thousands of years old. It can be practised in an entirely secular way.
• It is not a competition. There is no advanced level to reach.

What the evidence says

It is worth being careful here, because claims about mindfulness often run ahead of the research.

The NCCIH says that meditation and mindfulness practices may have a variety of health benefits and may help people improve the quality of their lives. Studies have looked at their effects on stress, anxiety, depression, pain and sleep, among other things.

The same body adds an important caution. Much of the research has been preliminary or not scientifically rigorous. Because studies have examined many different practices, and their effects are hard to measure, the results have been difficult to analyse and may have been interpreted too optimistically.

On the more established side, the NHS notes that mindfulness-based therapies are recommended by the National Institute for Health and Care Excellence (NICE) as a way to treat less severe depression. These are structured programmes delivered by trained practitioners, which is different from using an app for five minutes.

A fair summary: mindfulness is a reasonable thing to try for everyday stress and wellbeing, it helps some people a good deal, and it is not a guaranteed or proven treatment for any condition.

How it may help

According to the NHS, becoming more aware of the present moment can help us enjoy the world around us more and understand ourselves better. It can also help us to notice the stream of thoughts and feelings we experience, and to see how we get entangled in that stream in unhelpful ways.

With practice, the NHS says, we can train ourselves to notice when our thoughts are taking over. That awareness may help us to spot signs of stress or anxiety earlier and to deal with them better. "Pay attention to the present moment" is also one of the NHS's five steps to mental wellbeing.

Four simple ways to practise

You do not need equipment, an app or a quiet room. Choose one of these and try it for a week.

1. Notice an everyday activity

Pick something you do daily on autopilot: making tea, brushing your teeth, walking to the bus stop. For that short time, pay attention to it. Notice the temperature, the sounds, the movement of your hands, the air on your face. When your mind drifts, which it will, bring it back.

2. Follow your breath for three minutes

Sit comfortably. Notice the sensation of breathing: the air at your nostrils, your chest or belly rising and falling. You are not trying to change the breath, only to feel it.

Within seconds, your mind will wander. When you notice that it has, gently return your attention to the breath. That moment of noticing and returning is the exercise. If it happens fifty times, you have practised fifty times.

3. Scan your body

Lying down or sitting, move your attention slowly from your feet to the top of your head. Notice whatever is there, whether warmth, tension, tingling or nothing in particular, without trying to fix it.

4. Name what is on your mind

The NHS suggests that some people find it helpful to silently name thoughts and feelings as they arise: "Here is the thought that I might fail the exam", or "This is anxiety". Naming a thought creates a little distance from it.

Making it regular

The NHS recommends picking a regular time, such as a morning journey or a lunchtime walk, during which you decide to be aware of the sensations around you. Trying something new, such as sitting in a different seat or taking a different route, can also help you notice the world afresh.

Short and regular beats long and occasional. Three minutes most days will teach you more than an hour once a month.

Common difficulties

"My mind will not stop." Nobody's does. The NHS acknowledges that some people find mindfulness very difficult because, as soon as they stop, thoughts and worries crowd in. It suggests remembering that the aim is not to make those thoughts disappear.

"I keep falling asleep." Try sitting upright, or practising at a time of day when you are more alert.

"I cannot sit still." Then do not. Some people find it easier to cope with a busy mind while doing gentle movement such as yoga or walking, and the NHS mentions this too.

"Nothing is happening." Very likely. Mindfulness is a skill built by repetition, and the effects are usually subtle.

Where it fits

Think of mindfulness as one small tool among several, alongside sleep, movement, good food and time with other people. If it helps, keep it. If it does not, you have lost a few minutes and learned something about what suits you. For other approaches to everyday pressure, see Practical ways to manage daily stress.