Mindfulness for Beginners: Start Small, Stay Kind

If mindfulness feels intimidating, start smaller than you think. Mindfulness isn't a performance; it's a short return to what's already here.

What mindfulness really is

Mindfulness is simply paying attention, on purpose, without judgment. It's noticing the breath, the body, or the sound in the room. It's not about clearing the mind; it's about relating to the mind with more kindness.

A 2-minute beginner practice

1. Sit comfortably.
2. Inhale for 4, exhale for 6.
3. Place attention on one physical sensation.
4. When the mind wanders, return gently.

That's enough.

Common beginner mistakes

• Trying to "do it right"
• Waiting to feel calm before starting
• Thinking you need a long session

Instead, try "short and consistent."

Three easy entry points

• Breath: Use a guided rhythm like box breathing.
• Body: Feel your feet on the floor.
• Writing: Try a single line in the Presence journal.

If you want structure

The Presence page offers a gentle path with breathing and grounding tools. You can start with one minute and build from there.