Try This 2-Minute Meditation for Beginners

Being more mindful helps you stay in the present moment, even when the rest of the world is moving faster than ever. Try this 2-minute meditation for beginners.

Build super-awareness in your everyday life with this practice. Photo © Copyright by Laura Brown Photography.

Do you want to learn how to be more mindful?

Mindfulness is a state of being. It’s living and breathing in the present moment and becoming aware of the senses that connect you to the world around you and the sensations within you. It’s paying attention. It’s noticing. It’s observing without judgment. It’s waking up. It’s reawakening.

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Try this practice to increase your mindfulness and awareness.

Mindfulness begins with becoming more aware of the present moment, which is the only moment we really have.

Practice It: Mindfulness Meditation for Beginners

• Begin seated on the ground or on a chair or couch. Close your eyes.

• Observe your breath going in and out through your nose.

• Briefly scan your body by noticing areas of tension—maybe it’s your shoulders or wrists. Maybe it’s your hips or low back. With each exhale, start to relax those areas of tension.

• Turn your attention to your senses. Notice them one by one.

• What is your skin touching? Feel the connection of your skin on the ground or chair.

• What do you hear? An airplane overhead? Crickets chirping? Silence?

• What do you taste? Is there a taste in your mouth?

• What do you smell? Is something roasting in the oven? Did you just apply an essential oil?

• What do you see? Although your eyes are closed, notice any patterns or colors behind the veil of your eyelids.

• When you’re ready, open your eyes, bringing this same awareness to the rest of your day.

Try this 2-minute Mindful Meditation for Beginners on my Stand Up for Your Self-Care YouTube Channel.

Note that this website and the Stand Up for Your Self-Care YouTube Channel are for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis or treatment. Speak with your doctor before beginning any new exercise routine or wellness plan.