First Steps in Mindfulness - Sheffield IAPT

1. Introducing the Course (4 min)

First Steps in Mindfulness is a 4 week course designed to lead you through your first steps in mindfulness meditation, so that you can explore for yourself the benefits this might bring for your health and wellbeing.  The course teaches simple mindfulness meditation practices and invites you to repeat these at home.  This short introduction discusses how you can get the most from the course.

2. Mindfulness of the Hand (7 min)

This exercise offers a first taste of mindfulness, of paying attention to something familiar in a new way.  We've all heard the expression "I know this like the back of my hand", but how well do we really know our own hands?

3. The Body Scan (10 mins)

In this practice, we pay attention to sensations in each of the different parts of the body with a particular emphasis on the sensations of the breath. When we do this exercise we're not trying to change anything or to achieve any particular state, not even to relax.  We're simply bringing our attention to how our body feels right now.

4. The Body Scan (15 mins)

In this practice, we pay attention to sensations in each of the different parts of the body with a particular emphasis on the sensations of the breath. When we do this exercise we're not trying to change anything or to achieve any particular state, not even to relax.  We're simply bringing our attention to how our body feels right now.

5. Mindfulness of a Drink (6 min)

There are many opportunities to practise being mindful in the midst of daily life, while we’re doing our usual activities.  In this practice, we bring close attention the experience of having a drink.   This can be a hot or a cold drink, and it's perhaps best done with something you drink often, so that you can practice bringing attention to something familiar in a new way.

6. Mindfulness of Breathing (10 min)

In this practice we bring our attention to the breath. As we try to stay with the breath, we’ll probably notice the mind wandering away from time to time.  This isn't a failure when we meditate, it's just part of the practice.  Whenever the mind wanders, our job is simply to notice this and gently bring our attention back to the breath, over and over again.

7. Mindfulness of Breathing (15 min)

In this practice we bring our attention to the breath. As we try to stay with the breath, we’ll probably notice the mind wandering away from time to time.  This isn't a failure when we meditate, it's just part of the practice.  Whenever the mind wanders, our job is simply to notice this and gently bring our attention back to the breath, over and over again.

8. Mindfulness of Sounds (10 min)

In this practice, we bring attention to sounds and our reactions to them (thoughts, sensations, and emotions).  It’s best done in a place where there are sounds to hear, although we don’t need a noisy environment, as quiet or distant sounds can be a helpful focus too.  

9. The Three Step Breathing Space (4 min)

This short practice can be used anywhere, either at set times during the day or whenever you feel stressed or challenged and you need to ground yourself back into the present moment.