Mindfulness In 7 Steps | Killer Guide For Beginners | Free PDF


This Mindfulness In 7 Steps is one of the best beginner’s guides to learn and start your mindfulness meditation practice within a short time. Even if you are a novice with zero experience, this standout guide will steer you to launch your mindfulness coach practice.

Once you have practiced the steps every day for six weeks, you would be ready to start mini-workshops to teach others.

Practical, brief, and easy-to-follow, it is also a highly read step-by-step beginner-level guide to mindfulness practice on the internet.

Mindfulness In 7 Steps: Easy Guide To Hack Your Practice

Mindfulness is stilling the mind to an awareness of the flowing thoughts. The goals of mindfulness practice are to become more aware of one’s own mental processes, listen more attentively, become flexible, and recognize biases and judgments, and thereby act with principles and compassion.

Here is your easy, step-by-step guide to hacking your mindfulness practice.

Step 1: Breathe in deeply and relax as you breathe out

Take a deep breath, hold it for a moment, and then breathe out. Close your eyes gently. Keep taking deep breaths and releasing them, and find yourself getting relaxed more and more.

Now, notice as many sounds around you as you can, but one by one. Pick out one sound, and become curious about it. Let it come to you clearly. Explore the sound for a while. And then let it go as if the sound vanished from your attention.

It might be difficult at first. It helps if you imagine it fading away and out. Like someone carrying off a small bell into the distance. Tell yourself, by letting it go, you are giving up your control over the source of the sound. You are releasing it to go wherever it wants to go.

As you pull your attention away from the first sound, find another one to examine. Do the same with it.

If there is a dog barking nearby, listen to it for a while. Then let go of it. Let it be whatever it is. Next, find another sound: the rhythmic beating of your heart.

This is the first step in your practice of mindfulness meditation. It is simple. You do not have to do anything else other than being aware and letting go of the sounds around you, one by one.

If your mind wanders away with one of those sounds, like the whirring of a distant motorboat that pulls your mind with it to the mid-sea, tell your mind you have noticed it. Then ask it gently to go back to being aware of another sound.

All along, keep taking in and releasing slow and deep breaths.

Step 2: Drop all the worries and concerns

Drop all your concerns now, like setting down a heavy bag.

Take all your worries and concerns and pack them into an imaginary bag. Then keep that bag at your side, telling yourself you are not throwing them away but keeping them down for a few minutes.

If your worries sit on your shoulders so much of the time that they are a part of you, it may be difficult for you to off-load them. But assure yourself you can pick up the bag again after your meditation session — if you want to.

This imaginary act will remove a big load off your shoulders and mind, and make you feel lighter. It would let you realize you are allowing yourself this little time to move away from worldly worries.

Step 3: Bring more awareness into breathing

Now focus more on your breath. Bring your full awareness into the sensation of your breathing.

Sense the cool air coming in, and the warm air going out. Listen intently to the “whoosh” of your breath each time they come in and go out. Feel the chest rising and falling, and the belly expanding and contracting.

With each inspiration, tell your mind you are breathing in swigs of calmness and relaxation. With each expiration, tell yourself you are breathing out the stresses and anxieties.

Do not try to control your breath; let it be whatever it is, flowing in and out of its own. Your job at this step is to be aware of their movement through your nose.

how to practice mindfulness steps

Step 4: Start counting the breaths slowly. And repeat.

Start counting your breaths softly — count from 1 to 10, take a slight pause, and then start over.

Start back from 1 if you notice you missed the sequence before reaching 10 because your mind had wandered.

Expect the mind to wander; it is normal. When it does, just return to counting the breaths again from the start. Be gentle with yourself, letting go of all self-criticism.

Mindfulness is not about succeeding or failing. It is also not about achieving perfection. It is rather about a sincere attempt to tame your monkey-mind into focusing on the detailed process of breathing.

You can’t fail at mindfulness. Because every time you note your awareness drifting away from your breath, you become better at being mindful.

That’s all it is about — being mindful of where your mind goes and telling it you know where it is now. Finally, gently pulling it back to where you want it to be: your breath.

While on it, why do we focus on the breath? Because it is always with us, and we could practice being mindful of breath-awareness at any place we are.

You cannot fail at mindfulness.

Step 5: Get deeply immersed in the breathing process

Get more and more absorbed in your breathing. Start to notice the volume, speed, warmth, and sound of the breath traveling in and out of your nostrils.

This is a step to note the details. Let your mind trace the path of the air from your nostrils to your windpipe. And from there on to the small air sacs in your lungs called alveoli.

Wait for a few seconds as the blood around your lungs absorbs the oxygen from the breath. And gives it back the carbon-dioxide. Then retrace the CO2 laden air from the lungs back out through the nose.

Once your mind settles down during the first few minutes, you will find it easier to focus your attention on the air as it travels deeper, into your lungs, and out again.

Open your entire consciousness to the detailed process of breathing.

Step 6: Don’t drift off with the thoughts moving through your mind

Now, bring your attention to your thoughts. Note how these are moving through your mind, trying to pull your attention away from your breath. Take genuine notice of them.

This step is perhaps the most important one in your practice of mindfulness meditation.

Let yourself be aware of those thoughts and feelings, wishes and plans, images, and memories. Your streams of thoughts will keep alluring your mind away from your breath.

As Russ Harris, an internationally acclaimed Acceptance and Commitment Therapy trainer and author of the world’s best-selling ACT book, says, “First, mindfulness is a process of awareness, not thinking.”

Each time you notice your mind has wandered off, tell yourself:

I notice my thoughts, but I choose not to let my mind get carried away with them. When I know my mind is not in the place where I want it to be, I ask it gently to get back to where it started.

Try not to get caught up or fascinated with them, so you do not start thinking yourself away. But also, don’t struggle to push those off your mind. The idea is to sit with your thoughts and let them be whatever they are.

Most of all, just notice their impermanence as they finally fade off. And yet have an attitude of acceptance toward those free-flowing thoughts.

Think of the thoughts arriving in your mind as fluffy bits of cloud. Let them flow across your mind’s sky. Don’t throw an imaginary rope around one and hang on it. Watch the clouds, let them drift away, but do not flow faraway with them.

Each time you catch yourself being dragged away by a thought, gently bring back your focus to your breath — again and again.

Let the mind-wandering thoughts fly away

Step 7: Keep settling more and more into a peaceful awareness

Feel a growing sense of peacefulness within as you keep settling into the breath with more focus.

Notice how it feels to get caught up in the passing contents of awareness—and how it feels to let them go. Be aware of peaceful awareness itself.

Once you are there in the state of peaceful awareness, you may sit in that state for as long as you want. Let it be a decision of the moment.

Finally, you may bring the mindfulness meditation session to an end by opening your eyes, stretching out your hands, and getting up.

Download a Free PDF of this 7-Step Mindfulness Guide from the link inside the Final Words section.

Summary: 7 Steps of Mindfulness

  • Step 1: Breathe in deeply and relax as you breathe out.
  • Step 2: Drop all the worries and concerns.
  • Step 3: Bring your more awareness into breathing.
  • Step 4: Start counting the breaths slowly. And repeat.
  • Step 5: Get deeply immersed in the breathing process.
  • Step 6: Don’t drift off with the thoughts moving through your mind.
  • Step 7: Keep settling more and more into a peaceful awareness.

Infographic: Mindfulness In 7 Steps

Mindfulness-in-7-Steps (Infographic)

5 Tips For Beginners

>>> Tip: Record the steps on your phone in your voice. <<<

  1. Read and Record: Reading the whole post should not take you more than 10 minutes. Once you are through, re-read the steps and record them in your voice. Listening in your own voice helps you concentrate and understand better the entire process. Later, you will find it easy to explain to others.
  2. Place and Posture: Find a comfortable place where you can focus and will not get disturbed or interrupted. You may sit on a chair or a cushion on the floor or lie down on a yoga mat. Place yourself in a posture that is both relaxed and alert, with your back reasonably straight if sitting.
  3. Timing: Decide how long you’re going to dedicate. Set a timer. You can meditate as short or as long as you like. Start with shorter periods, around 5-10 minutes.
  4. Regularity: It may not come to you effortlessly at first. Rest assured: with a little patience and practice, you will soon be good at following the steps. Another thing: do not postpone it till tomorrow or even later today. And do it regularly. Do you realize 10 minutes of 24-hours is only 0.7% of your day?
  5. Do It Today: Give it an honest attempt today. Better, try it as soon as you finish reading this. It would give you a head-start. Your first shot might be a little shaky and imperfect, but you would be one practice ahead. So, soon after you have gone through this guide, find a comfortable place that has minimum distractions, and follow these seven simple steps.

Benefits of Mindfulness Practice

Mindfulness will help you take away that edginess from your mind. Regular practice of mindfulness meditation reduces stress, anger outbursts, and overthinking.

[If you are in the habit of thinking all the time, learn here how to stop it.]


Mindfulness also increases self-awareness, fulfillment, and happiness. Among other benefits, studies undeniably show people who practice mindfulness:

  • improved their health and overall quality of life
  • reduced their depression and anxiety
  • increased their concentration
  • achieved a much stronger ability to cope effectively with day-to-day stresses
  • boosted happiness and life-satisfaction levels, made their relationships more fulfilling and enriched, and built their immunity
  • decreased anxiety, stress, and pain perception, and made them more compassionate and attentive.
  • Some anecdotal evidence says it might increase lifespan.

There are scientific proofs of the effects of mindfulness practice. No less than 21 brain-scan studies over a decade reveal long years of mindfulness practice reshapes parts of our brain — especially these three areas:

  1. the medial prefrontal cortex (MPFC)
  2. right anterior insula (RAI)
  3. anterior cingulate cortex (ACC)

Studies show while long-term stress shrinks the hippocampus (the memory center of the brain), mindfulness training increases grey-matter density in the same area. So, mindfulness can increase our ability to remember things.

Come to think of it, the positive mindset changes of mindfulness practice happen right at our brain level, which is remarkable.

Final Words

We suggest you first spend some good time reading through this whole post to get a fair idea of the steps.

Now, please go back up and read through the steps again, and record them on your phone in your own voice. Let it play as you start your first session of 7-Step Mindfulness meditation.

Download the rich PDF from the link below to keep it handy and ready for quick reference at any time.

Download here a print-and-keep rich PDF of this whole guide for free to store and share (no email required).

Now you have learned the 7 simple steps of mindfulness, it is time to invite peace into your daily chaotic life. You would do yourself a world of good with just 10 minutes of mindfulness in your 24-hours-day.

So start to practice today. Prepare yourself and set up a place to teach others in your community the same easy and effective method, for example, by holding mini-workshops.

Make the move now. Whenever you think about doing it some other time, remember you now know how to be more mindful, you have your breath with you, and you could do it right now.

Check out these 5 best problem-specific books on mindfulness.

Tap the cute Little Buddha pic below to find our resource page on mindfulness.

Buddha in mindfulness

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Author Bio: Written and reviewed by Sandip Roy – a medical doctor, psychology writer, happiness researcher. Founder of Happiness India Project, and chief editor of its blog. He writes popular-science articles on positive psychology and related medical topics.

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