The Best Mindfulness Exercise for Beginners

Starting out with breathwork and mindfulness can feel daunting, but the following exercise will get you started in less than 3 minutes. In this post we'll review a simple and effective mindfulness exercise that will exist as a foundation for your future in mindfulness training or simply help you try your first mindfulness session.

Background: Interoception and Your Subconscious Self

The motivation of this exercise comes from breathwork coach and author, Jesse Coomer. In his book, The Language of Breath, Jesse describes an exercise dubbed the interoception exercise . Like suggested by the definition of interoception, the goal of this exercise is to simply "hear the voice of your unconscious self" and become in-touch with the collection of senses providing information to your brain.

Consider this:

• What sense tells you when you are hungry?
• What sense notifies you of any danger around you?
• What sense is firing when you are laughing uncontrollably?

In each of these scenarios, the traditional 5 senses are not inducing the feeling of hunger, awareness, and happiness. Instead, it is the interoception of the body, made up by a collection of internal senses, that notify your conscious self of those specific emotions.

This concept of subconscious and conscious communication is what Jesse Coomer so importantly emphasizes in his book. To be mindful and to practice breathwork is a conversation between your conscious and subconscious self.

Step by Step Exercise

1. Find a quiet place with as few distractions as possible.
2. Close your eyes and settle-in to your surroundings.
   1. Hear the gentle hum of the air conditioner or heater.
   2. Feel the carpet or hardwood on your feet.
   3. Notice any smells and aromas.
   4. Get comfortable with your lower body on your chair.
3. Once settled in, let all of those observations go. Focus on the heartbeat in your chest.
   1. Focus all your attention on your heartbeat and nothing more.
   2. If you need to, place your hand on your chest to draw attention to your heart.
   3. As your attention waivers, notice the break in focus and slowly bring your attention back.
4. Once you feel centered on your heartbeat, place both of your hands on your lap, palm-up.
   1. Direct your attention once again to your heartbeat, but instead, now focus on the heartbeat within your palms.
   2. Recognize its presence and its subtle rhythmic pulse.
   3. What is different about this pulse versus on your chest?
5. Smoothly direct your attention to your pulse within your right thumb
   1. Again, recognize the presence of the pulse and how it feels through your thumb.
   2. Can you feel it? If not, wait patiently until you can. It may be difficult at first, but with practice it will become natural.
   3. Stay here for a few moments and celebrate your subconscious' ability to pass blood everywhere, even to the tip of your thumbs.
6. Next, gently move your attention to your left leg.
   1. Notice its weight and how it sits on the chair beneath you.
   2. What else do you notice? Sit here and think about the feeling of your leg for 20 seconds.
   3. You don't need to notice anything in particular - simply be aware.
7. Move you attention once more to your left foot.
   1. Slowly locate the pulse in your foot.
   2. Sit idle for 20 seconds and notice the heartbeat in your foot.
8. Now, lightly move your attention to your big toe.
   1. What does the pulse feel like in your toe?
   2. How does it compare to the heartbeat of your chest?
   3. Observe, but don't question. Simply notice.
9. Attempt to direct your attention to your right toe in addition to your left toe.
   1. Can you feel them simultaneously?
   2. It's okay if you're unable right now - this will take practice and is something you can work towards as a goal.
10. If you can maintain focus on your toes, try expanding to other parts of your body.
    1. Take control of your observation and move throughout your body, slowly and with intention.
    2. Continue to notice your pulse everywhere you go.
    3. Focus on a few places at once - you are in control.
11. Finally, move your attention to your whole self.
    1. Find comfort in your body and notice it is whole.
    2. Feel your pulse throughout your body - let your mind direct you to these observations.
    3. Notice your breath and how it impacts your pulse.
    4. Again remember, don't question, just observe.
12. Remain focused on your breath for another 30 seconds and slowly become aware again of your surroundings
    1. Feel the carpet or hardwood on your feet.
    2. Hear the gentle hum of the air conditioner or heater.
    3. Notice any smells and aromas.
13. When you are finished, reward yourself with smiles and congratulations.
    1. You've successfully completed a conversation with your subconscious.
    2. You've listened and learned and grown.
    3. Be happy. Celebrate.

Thanks for trying this exercise - let us know what you think.

Take care,

The Quaint Team