Mindfulness Tips for getting started
Mindfulness Books & Apps
Don’t be put off if your mind drifts off as soon as you start to practise Mindfulness. This happens to everyone. Success in Mindfulness is in trying and finding even a few seconds when you recall that you are thinking about something else and return to the present moment.
Mindfulness is a type of exercise, it takes regular habit to get the most out of it. Give it a shot for a few weeks practising four to five times a week at least and you will feel the benefits and you will notice that you begin to look forward to.
Posture: You can practise Mindfulness sitting upright in a chair, or cross-legged on the floor with a cushion, or lying down (with a pillow under the head and perhaps under the knees). If you are sitting, maintain an upright, though not forced position, and slightly push upwards with the crown of your head.
Don’t fall asleep! It’s tempting to doze sometimes - as Mindfulness is relaxing and we are often very tired, but try to maintain your attention on the exercise (obviously if you do fall asleep, it doesn’t matter...).
Establish a daily routine and aim for 20 minutes practise minimum.
Mindfulness is primarily an exercise which requires practise - rather than a theory which requires thinking about - so do the regular practise alongside any extra reading on the subject...
Use an App or a book as a guide - you can learn alone and without too much time investment apart from the regular practise (a class is another great option and there are classes everywhere these days).
As noted on the previous page, Zinn and the team who created Mindfulness practice were not psychologists or psychotherapists and you do not need a psychotherapist or a psychologist to teach you Mindfulness. There are plenty of good courses out there so definitely consider that route too if you are interested, but books and Apps are a great way to get started.
Headspace App (Google Play) - 2 weeks free trial then paid - excellent App for daily practise on many different themes
Or for easiest use get the App on Google Play
Books - for sale on Amazon - both come with a CD with listening tracks. Don’t be put off by ‘Depression’ in the first title, this book and CD is great for anyone and one of the most comprehensive Mindfulness courses you will find from the team who created Mindfulness. NB Ensure you get editions that come WITH the guided CD.
Williams, Teasdale, Segal & Kabat-Zinn; The Mindful Way through Depression 2007
Williams & Penman; Mindfulness: A Practical Guide to Finding Peace in a Frantic World 2011