Using this series of brief audio clips and associated handouts, you can guide yourself through the introduction to mindfulness and mindfulness exercises at your own pace. However we have provided some instructions and recommendations along the way. Just do one step (a block of exercises or listening to audio information) at a time. You will notice that we start with briefer exercises (about 5 mins each) and build up to longer ones (10, 20, 30 mins).
We also encourage you to take notes of your experience – as the practice of mindfulness is about “paying attention on purpose, becoming aware of what’s happening as it’s happening”, and remembering what happened – so that you build insight into the workings of your mind, body and habits.
START WITH A 5 MIN DEMO
Perhaps you’d like to begin with experiencing a short mindfulness exercise first, without reading or listening about what it is. Many people begin this way. Click the ‘play button’ below for 5 mins of grounding mindfulness and/or the 10 min sitting mindfulness. However, if you’re keen to know some information first, then start at step 1.
MINI-MINDFULNESS (MM) INTRODUCTION
- Click the link below to read or download the definition of mindfulness, the benefits and tips for beginners. Perhaps just read the first two pages for now.
- Introduction to Mindfulness, its benefits and tips for beginners.
STEP 1. Listen to each of these introduction clips to learn what mindfulness is and the types of things that you’ll be instructed to do. You’ll also get to try some little tactics along the way.
By now you will have gained a basic understanding of what mindfulness exercise is and why we invite you to practice paying attention in a certain way.
STEP 2. Try out these brief mindfulness exercises (one or more times) to experience a further demonstration of formal mindfulness, without the instruction.
By now you have practiced shorter versions of formal mindfulness exercises and perhaps gained an increased sense of familiarity with your ability to direct and shift your attention on purpose.
STEP 3. Reflect on your early experience of these exercises, using the readable tips sheet or audio below.
Click on the above link to read or download the reflection activity.
By now you may have some increased awareness of how you experience the practice exercises and the sorts or thoughts and feelings that arise during practice.
STEP 4. Deepen your practice of mindfulness and understanding by listening to these additional instructions for beginners.
By now you may have an appreciation for the normal workings of the mind, and that ‘mind-wandering’, ‘wondering if you’re doing it okay’ and ‘busy-mind’ tendencies are quite normal and, in fact, part of what makes the practice work to strengthen the mental muscles of attention regulation.
MINDFULNESS EXERCISES (ME)
STEP 5. Try out these mindfulness exercises (perhaps a couple a day for a week) and then pick 1 or 2 exercises from the whole list so far, to practice daily (2-3 times a day if needed) over the course of two weeks.
SUGGESTED 2-4 weeks of daily practice
By now you’ve had the chance to do some regular (hopefully daily) practice, to increase your sense of mindfulness and the ability to direct your attention on purpose, while being aware of what’s happening.
STEP 6. Deepen your self-awareness by tracking through this small series of reflection exercises. Consider what your typical signs of tension and conversely, composure/calm look like.
The following two links are PDF/written versions of the checklist and activity.
By now you’ve had time to deepen your practice of mindfulness and may be a better position to notice changes in yourself and patterns or insights into your mind, body and habits.
STEP 7. Increase your mindfulness exercise time (from 5-10-20+ mins) by using your favour exercises by yourself in your own mind and setting a timer, or by moving into these longer practice sessions below. Do this for another 2-4 weeks. Use the reflection in step 3 to build personal insights.
By now you may finding it easier to pay attention on purpose and to settle your body and mind. You may also be more aware, in general, of your habits of mind and responding a bit different to uncomfortable thoughts, feelings, or triggers.
STEP 8. Expand your ability to notice and pay attention in a discerning and non-judgemental way, by trying out these ‘next level’ super-awareness exercises. Use the reflection in step 3 to build personal insights, and record any themes or questions you may like to take to a mindfulness or composure coach or trainer.
Enhance your discipline of paying attention to one things at a time (this simple exercise, not always easy to do, can be stretched to periods of 30-40 minutes, for super-attention training)
Mindful Eating Exercise for detailed awareness
Enhance awareness and ability to direct one’s attention (great for outdoors or indoors)
Develop the part of you that observes what going on
Not getting caught up in passing thoughts – the mind is a thought machine, and you don’t have to get carried away.
Developing non-reactivity to uncomfortable feelings and thoughts
By now you may increased your discipline of being able to pay attention to one thing, for longer periods of time. You may also have strengthened your ability to observe your thoughts, feeling and body sensation and without overly reacting to them or judging them (allowing them to be there and pass in their own time).
Step 9. Move into longer mindfulness meditation exercises, approximately 30-40 minutes long. Below are links to two different 30 minute exercises. Try one per day for a week or two, for a super-boost in mindfulness and calm.
ME6 Mindful Body Scan 30mins.m4a
ME12 Settle Sounds and Breathing 33mins.m4a
By now you’ve had the chance to practice paying attention, in the here and now, for longer periods of time – building up the mental muscles of are and attention-control.
Step 10. Using the following self-reflection clips and activities, make notes on how things may have changed for you after exercising mindfulness for the past weeks.
The following two links are PDF/written versions of the checklist and activity.
By now you will be familiar with mindfulness exercises, the state of your own practice and how mindfulness can and has impacted on your life. eg: your sense of composure, wellbeing, attention-control, productivity, communication and relationships.
Congratulations on completing this starter program.
OPTIONAL: Taste-test a loving-kindness exercise.
MORE INFORMATION FOR BEGINNERS
BENEFITS: Overtime, one might expect an increased sense of Composure (calm, relaxation, peace) and Insight (awareness, discernment, wisdom) in one’s life. Practice also cultivates four attitudes of mindfulness: Openness; Curiosity; Acceptance; and Compassion (including self-compassion).
This comes about by becoming less judgemental, less reactive to unpleasant situations, less struggling to immediately fix things, and more accepting of oneself in a world where others understand and share common human experiences.
Contact your Tactical Composure trainer if you’re interested in more information on:
- Self-Compassion exercises
- Mindfulness in daily life activities
- Difficulties concentrating
- Working with difficult thoughts or emotions