Mindfulness for Beginners: Simple Observation Exercises to Reduce Stress and Build Emotional Awareness
Step-by-Step Guide to Observing Your Thoughts, Emotions, and Body Sensations
Strenghtening your observer-self starts by noticing what’s happening around you, and then gently directing that awareness inward. The first exercise below helps you practice noticing your external environment, while the second guides you through observing your inner experience.
The key to effectively connecting to your higher mind is to notice without describing, labeling, or judging what you experience at any moment. Simply remain curious and open, paying attention intentionally.
Start with Observing the Outer World
You can use your five senses — sight, sound, smell, taste, and touch — to develop observer skills. Below are simple practices to help you get started.
👁️ Sight
Choose an object in your environment, such as a painting, a plant, or an everyday item. Gently focus your attention on the object, noticing its shape, colors, textures, and details. Simply observe and ask yourself: What do I see?
👂Sound
Pause for a moment and listen carefully. Notice the variety, volume, and tone of sounds around you. Become aware of silence between sounds. You can practice this with music—listening carefully to each instrument—or during a nature walk, observing birds, wind, or distant noises. What do I hear?
👃 Smell
Before you eat, pause to breathe deeply, noticing the aromas. Pay attention to the distinct scents of different foods on your plate. What aromas do I smell?
👅 Taste
When eating, slow down and truly notice the food you're tasting. Observe textures, spices, temperature, and subtle flavors. Imagine yourself becoming a food expert, even during something as simple as Taco Tuesday! What flavors do I taste?
👐 Touch
Take an object like a soft blanket, piece of fruit, or even your own clothing. Notice how it feels against your skin—the texture, temperature, and sensations it creates. What do I feel?
Then Give Attention to Your Inner World
Once you're comfortable observing external sensations, it’s time to direct this gentle awareness inward using a technique called the Body Scan.
A body scan involves systematically noticing sensations throughout your body. This practice helps you recognize subtle cues — such as tension, relaxation, restlessness, or comfort — that are easily overlooked but deeply important to emotional health.
This exercise strengthens your attention, teaches you to detect when your mind wanders, and increases your overall emotional awareness.
Keep in Mind…
It’s okay to become distracted, fall asleep or for your mind to drift. In fact, expect it to happen. Noticing your mind wandering is itself a sign you are successfully observing.
There’s no goal to achieve or skill to master quickly. Connected to yourself and your experience is a lifestyle, one that is build through regular practice and curiosity.
Accept your experiences as they come, pleasant or unpleasant, without resisting or judging them. Just notice and gently return to observing.
How to Begin Your Body Scan
1. Find a comfortable place: Choose somewhere you feel safe and won’t be disturbed.
2. Get comfortable: Sit or lie down in a relaxed position. Arms can rest naturally by your sides, palms facing up. If you often feel sleepy during practice, choose a more alert position or practice at a different time of day.
3. Close your eyes and start breathing: Bring attention to your breath, noticing its natural rhythm. Allow each breath to flow through your body. With every exhale, let your body relax a bit more into the surface supporting you.
4. Acknowledge wandering thoughts: It’s natural for your mind to wander. When it happens, gently notice it and bring your focus back to your body.
5. Guide your breath intentionally: Imagine each inhale filling your lungs, traveling down into your belly and then your left leg, flowing all the way to your toes. On the exhale, imagine the breath returning up through your left leg, abdomen, chest, and finally out your nose. Repeat this playful visualization a few times.
6. Scan your body methodically: Begin at your left foot. Notice sensations —pressure, temperature, tingling, or nothing at all. Gradually move upward through the left leg, pelvis, down the right leg, back to the pelvis, then upward through your torso, shoulders, arms, neck, and finally your head and face. Gently relax any tension as you go, especially around your forehead, eyes, and jaw.
7. Observe sensations without judgment: If you find tension, breathe into it. Imagine softening it. If you notice no sensation, that's okay too — simply acknowledge that and move on.
8. Finish by observing your whole body: When you complete the scan, sense your body as one unit, fully alive and breathing. On the inhale, focus inwardly. On the exhale, expand your awareness to the space around you.
After Your Body Scan
Consider briefly noting your experience afterward, either by journaling or using a voice recorder. For example:
“Today I felt tightness in my throat and tension in my shoulders. My mind wandered frequently, but I kept gently redirecting my attention to my breathing.”
If words are difficult, draw or sketch your feelings instead.
How to Maintain Your Practice
Practice regularly: Even a few minutes daily can significantly increase your awareness. Find a consistent time or pair it with a routine activity, such as waking up or before bed. The key is consistency.
Challenge yourself: Take mindfulness into everyday tasks you normally do automatically. Pay attention intentionally to routine activities like eating, brushing your teeth, or washing dishes. Notice your body's sensations while engaged in conversation. This deepens your presence and enhances your observer skills.
Congratulations on taking the first step towards a more conscious life!