Practising mindfulness should be easy and effortless; after all, we're simply tuning in to whatever is present.

It takes practice, however, to stay focused on something as simple as noticing the breathing. We'll soon find that our minds are very busy and distracted - but don't worry, this will begin to change as the weeks of practice go by.

Above all, try not to make judgements, either about the nature of the practice or about your own progress. If you find yourself judging things, just notice it with curiosity - this is an exploration of the mind!

These notes will give you the basics - please read them before you get into the breathing or body scan.

Notes: How to practice

Breathing is the first practice to try. We'll learn how to use the breath as a tool to keep us in present moment experience. It helps develop concentration as well as naturally calming us, especially when we lengthen the out breath.

So this is both a short introduction to breathing practice, as well as including a stress-busting exercise we call the 10 second re-boot.

Please see this short video and read the notes below. You can also play or download the mp3 to guide you in a short practice.

Notes: Mindful breathing

Short guided breathing exercise:

The body is our primary tool in mindfulness - we feel things physically well before our thinking brains get into gear. It's our early warning system.

Please see this short video, play the guided meditation, and read the notes below.

Notes: Body awareness & body scan

10 minute body scan guided exercise