Mindfulness for beginners: 3 easy exercises to get started

Surely you’ve heard of mindfulness and its benefits: reduce stress, improve concentration and increase creativity, among others. If you don’t know where to start, don’t be overwhelmed: you don’t have to be the Buddha himself on the first day. Take note of these three easy exercises to get you started in mindfulness and feel better.

1. Conscious breathing Breathe in through your nose, bringing the air first to your abdomen and then to your chest. Hold your breath for a couple of seconds and then exhale slowly through your nose as well.

2. Attention to your surroundings Sit in a comfortable, quiet place and close your eyes. Try to capture everything that comes to you through your hearing, your sense of smell or even your touch. Sounds from the street, aromas, the texture of your clothes on your skin…

3. Body scan Scan your body starting with your feet and mentally going through every part of your anatomy up to the crown of your head, detecting your sensations without judging. Just observe.