It's now again! Welcome back to It's Now Again, your daily mindfulness training session. I'm your host, Jeremy West, and today we're focusing on a question that's essential for anyone new to mindfulness: What mindfulness practices are best for beginners?

Starting a mindfulness practice can feel a little overwhelming, especially with so many different techniques out there. But the beauty of mindfulness is that you don't need to jump in with complicated practices. There are simple, effective techniques that are perfect for beginners and will help you build a strong foundation.

When you're first starting with mindfulness, it's important to keep things simple. The goal isn't to achieve some deep mystical state; it's to build the habit of being present, paying attention to your thoughts and feelings, and cultivating a sense of calm. Over time, these practices will become second nature.

Let's explore some of the best mindfulness practices that are perfect for beginners.

1. Mindful Breathing

Mindful breathing is one of the simplest and most effective ways to start a mindfulness practice. It's something you can do anywhere, anytime, and it doesn't require any special tools.

Here's how to practice mindful breathing:
Sit comfortably with your back straight or lie down if you prefer. Close your eyes and take a few deep breaths. Bring your attention to the sensation of your breath as it moves in and out of your body. Notice how the air feels as it enters your nostrils, fills your lungs, and then leaves your body. If your mind starts to wander—and it will—gently bring your focus back to your breath.

The beauty of mindful breathing is that it acts as an anchor, keeping you present in the moment. Even just a few minutes of mindful breathing can help calm your mind and body. And remember, mindfulness is not about clearing your mind. It's about noticing when you're distracted and refocusing. Every time you notice that you're distracted, that’s not failing at mindfulness meditation; that’s succeeding.

2. Body Scan Meditation

The body scan is another beginner-friendly mindfulness practice that helps you tune into your physical sensations. This is especially useful for releasing tension and becoming more aware of how your body feels.

Here's how to practice a body scan meditation:
Lie down or sit comfortably, close your eyes, and take a few deep breaths. Start by bringing your attention to your toes. Notice any sensations—warmth, tingling, tension, or even numbness. Slowly move your attention up through your feet, legs, hips, torso, arms, neck, and head. As you focus on each part of your body, observe the sensations without judgment. This practice helps you connect with your body and promotes relaxation.

3. Mindful Walking

Mindful walking is a great way to practice mindfulness while moving. It’s simple, doesn’t require any special preparation, and can be done during a walk around your neighborhood or on your way to work.

How to practice mindful walking:
Walk slowly and bring your attention to the sensation of your feet touching the ground. Notice how your body moves with each step. Pay attention to the rhythm of your breath and how it syncs with your movement. If your mind starts to wander, gently guide it back to the experience of walking. Mindful walking is an excellent practice for those who find sitting still difficult.

4. Mindful Eating

Mindful eating helps you slow down and fully experience your food. This practice can help you develop a healthier relationship with eating by bringing your full attention to the act of nourishing your body.

How to practice mindful eating:
Before you eat, take a moment to appreciate the food in front of you—its color, texture, and aroma. As you take a bite, chew slowly and pay attention to the taste, texture, and sensations in your mouth. Mindful eating can help you enjoy your food more and prevent mindless eating or overeating.

5. Mindful Pauses

Mindfulness doesn’t always have to be a formal practice. You can incorporate mindfulness into your day by taking mindful pauses. This involves stopping whatever you're doing for a few moments to check in with yourself.

How to take a mindful pause:
Pause for 30 seconds to a minute, take a few deep breaths, and bring your attention to how you're feeling physically and emotionally. Mindful pauses help you break the cycle of autopilot and bring you back to the present moment. They're perfect for busy days when you need a quick mental reset.

Building Your Practice

As you start incorporating these practices into your life, remember that the key to mindfulness is consistency, not perfection. Start with just a few minutes each day, or even one minute, and gradually build from there. It's better to practice mindfulness for five minutes every day than to try meditating for an hour once a week.

With these five different techniques, I recommend incorporating one at a time until it becomes a habit, and then adding another. Slowly build your routine, and if you want to do all five, just add one habit at a time. If this is something you'd like to work on, you might use it as a daily intention: "How many more ways can I continue to bring mindfulness into my daily life even more?"

To learn more about setting daily intentions, check out episode 59, dedicated to intention setting.


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Mindfulness doesn’t have to be complicated. These simple practices—mindful breathing, body scan meditation, mindful walking, mindful eating, and mindful pauses—are perfect for beginners, and they can help you build a strong foundation for a lifetime of mindfulness. Remember, the key is to start small and be kind to yourself as you develop this new habit.

That's it for today's episode. I hope that you found some valuable insights into which mindfulness practices are best for beginners and how to get started.

If you're interested in going deeper into your mindfulness practice or need personalized guidance, I offer one-on-one and group coaching sessions where we can explore these topics together. Visit jeremywest.net for more information. You can also find the It's Now Again app, where you'll find a growing library of mindfulness practices, including guided meditations for all five of the techniques we talked about today, to help you build a consistent routine.

If you enjoyed this episode, please subscribe, share it with others who might benefit, and rate the podcast. You can also send any questions to itsnowagain@gmail.com. That’s I-T-S-N-O-W-A-G-A-I-N, no apostrophes, at gmail.com, and I'll be happy to answer them in future episodes.

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