By Regina Gerlach | Clinical Psychologist & Mindfulness Teacher

If you've been curious about mindfulness but don't know where to start, you're not alone. In my clinical practice, I'm often asked: "What actually is mindfulness?" and "How do I begin?"

Let me guide you through what mindfulness really means and how you can start incorporating it into your daily life—without needing to sit cross-legged for hours or achieve a perfectly empty mind.

What Is Mindfulness, Really?

Mindfulness is the practice of paying attention to the present moment with openness, curiosity, and without judgment. It's not about stopping your thoughts or achieving a special state of calm. Instead, it's about developing a different relationship with your experience—whether that's pleasant, unpleasant, or neutral.

Jon Kabat-Zinn, who brought mindfulness into Western medicine through his Mindfulness-Based Stress Reduction (MBSR) programme, describes it as "paying attention in a particular way: on purpose, in the present moment, and non-judgmentally."

Why Mindfulness Matters

The research on mindfulness is extensive and compelling. Regular practice has been shown to:

• Reduce stress, anxiety, and depressive symptoms
• Improve focus and concentration
• Enhance emotional regulation
• Support physical health, including pain management and immune function
• Increase compassion for yourself and others
• Improve sleep quality

But perhaps most importantly, mindfulness helps us respond to life's challenges with greater wisdom and flexibility, rather than reacting automatically from old patterns.

The Foundation: Your Breath

Your breath is always with you, making it the perfect anchor for mindfulness practice. Here's a simple practice to begin:

5-Minute Breathing Practice:

1. Find a comfortable position—sitting, lying down, or even standing
2. Gently close your eyes or soften your gaze
3. Notice where you feel your breath most clearly—perhaps at your nostrils, chest, or belly
4. Simply observe the natural rhythm of your breathing
5. When your mind wanders (and it will!), gently guide your attention back to the breath
6. Continue for 5 minutes

Remember: the practice isn't to stop your mind from wandering. The practice is noticing when it has wandered and bringing it back, with kindness.

Common Misconceptions

"I can't meditate because my mind won't stop thinking."

This is like saying, "I can't go to the gym because I'm not fit." A busy mind is exactly why we practice. Thoughts are natural—mindfulness teaches us a different way of relating to them.

"I don't have time for mindfulness."

Mindfulness isn't just formal meditation. It's bringing awareness to everyday activities—brushing your teeth, drinking your morning tea, walking to your car. These moments are opportunities for practice.

"Mindfulness is about relaxation and feeling calm."

While mindfulness can lead to feeling calmer, that's not the goal. Sometimes mindfulness practice brings us face-to-face with difficult emotions. The practice is about being present with whatever arises, not controlling our experience.

Building Your Practice: The 8 Attitudes of Mindfulness

Jon Kabat-Zinn identified eight foundational attitudes that support mindfulness practice:

1. than doing
2. Acceptance: Seeing things as they actually are
3. Letting Go: Non-attachment to thoughts and experiences
4. Gratitude (sometimes included): Appreciating what's present

These aren't just abstract concepts—they're practical skills you develop through practice.

Bringing Mindfulness Into Daily Life

You don't need a meditation cushion or a quiet room to practice mindfulness. Try these informal practices:

Mindful Morning Routine:

• Notice the sensation of water on your skin in the shower
• Taste your breakfast, observing flavours and textures
• Feel your feet on the ground as you walk

Mindful Moments Throughout the Day:

• Take three conscious breaths before starting a new task
• Notice the sensation of your hands on the steering wheel while driving
• Pause and observe your surroundings during transitions

Mindful Evening Wind-Down:

• Do a brief body scan before sleep, noticing sensations from head to toe
• Reflect on three moments from your day with curiosity, not judgment

When Mindfulness Feels Difficult

Some days, practice will feel easy. Other days, it will feel impossible. Both are normal. Here's what helps:

Start small. Even 2-3 minutes daily is valuable. Consistency matters more than duration.

Be kind to yourself. Self-criticism is the opposite of mindfulness. When you forget to practice or get frustrated, respond with the same compassion you'd offer a good friend.

Find support. Consider joining a class, using a mindfulness app, or working with a teacher. Learning with others provides accountability and shared wisdom.

Resources to Deepen Your Practice

If you're ready to explore further, I recommend starting with these accessible introductions:

The Miracle of Mindfulness by Thich Nhat Hanh A beautiful, poetic introduction that captures the essence of present moment awareness. Perfect for those new to mindfulness practice.

Mindfulness for Beginners by Jon Kabat-Zinn Clear, practical guidance with accompanying audio practices. Kabat-Zinn's gentle teaching style makes this ideal for newcomers.

Wherever You Go, There You Are by Jon Kabat-Zinn Explores mindfulness through brief, accessible chapters. Easy to pick up and read in small doses.

View my complete collection of recommended mindfulness books →

The Most Important Thing

Mindfulness isn't about becoming a different person or achieving a special state. It's about befriending yourself and your experience exactly as it is. The practice is simple, but not always easy. And that's okay.

Start where you are. Use what you have. Do what you can.

Your breath is here. This moment is here. Everything you need to begin is already present.

About the Author

Regina Gerlach is a clinical psychologist, EMDR therapist, and mindfulness practitioner based in Hillarys, WA. She integrates MiCBT, MSC, MBSR and MBCT-L approaches in her clinical work and teaches mindfulness both in-person and online through Mindfulness2Be | Regina Gerlach Psychology.

Looking to deepen your practice? Keep an on my Mindfulness Qualities Measure for a comprehensive self-evaluation and personalised practice recommendations. Check out mindfulness2be resources for more.