Mindfulness for Beginners: How to Start a Meditation Practice

By Mentis Team  ·  Updated 29 March 2026  ·  8 min read

Mindfulness has moved from ancient meditation tradition to rigorously studied clinical intervention. Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) are now recommended by NICE (UK) for anxiety, depression and stress. The evidence is clear: even brief daily mindfulness practice produces measurable changes in brain structure and function within 8 weeks.

Common Misconceptions About Mindfulness

"I can't meditate — my mind is too busy." A busy mind is not an obstacle to mindfulness — it is the subject of practice. Every time you notice your mind has wandered, you have successfully practised mindfulness.

1. Understand what mindfulness actually is — Mindfulness is paying deliberate, non-judgmental attention to the present moment. It is not clearing your mind of thoughts (impossible) — it is noticing thoughts without getting caught up in them.
2. Start with 5-minute breathing meditation — Sit comfortably. Focus your attention on the physical sensation of breathing — the rise and fall of your chest or belly. When your mind wanders (it will), gently bring attention back without self-criticism. This is the entire practice.
3. Use the body scan — Lie down and slowly move attention through your body from toes to head, noticing physical sensations without trying to change them. This is particularly effective for stress and sleep problems.
4. Try mindful eating — Eat one meal per day with no screens. Notice the colours, smells, textures and tastes of your food. Chew slowly. This simple practice reduces stress and improves digestion.
5. Build a morning mindfulness habit — 5 minutes of breathing meditation before checking your phone sets a calmer tone for the entire day. Pair it with your morning chai or coffee to make it automatic.
6. Use guided meditations — The Mentis daily activities include guided meditation audio that leads you through the practice step by step. Guided practice is significantly easier for beginners than unguided.
7. Be patient with your wandering mind — Noticing that your mind has wandered and returning attention to the breath IS the practice. There is no failing in mindfulness meditation.