A guided mindfulness practice. Press play, close your eyes, and follow along.
A structured week-long programme to build your mindfulness habit from scratch. Each day builds on the last.
10 minutes · Breath awareness · Your first mindfulness practice
Today we begin with the simplest and most powerful practice: paying attention to your breath. You'll learn to notice when your mind wanders and gently bring it back — the core skill that underpins everything else.
Day 1 is free. Unlock the full 7-day course with Salus Premium.
Mindfulness is the human ability to be fully present — aware of where we are and what we're doing, without being overly reactive or overwhelmed by what's happening around us.
It's not about clearing your mind or achieving a state of bliss. It's about noticing your thoughts, feelings, and sensations as they arise, and letting them pass without judgement. Think of it as a mental fitness practice: just as physical exercise strengthens your body, mindfulness strengthens your capacity for focus, calm, and emotional balance.
While mindfulness has roots in Buddhist meditation traditions spanning over 2,500 years, modern mindfulness is secular and evidence-based. It has been extensively studied in clinical settings and is now recommended by the NHS, the American Psychological Association, and the World Health Organization as a tool for managing stress, anxiety, and chronic pain.
Decades of peer-reviewed research show mindfulness physically changes your brain and body.
The amygdala is your brain's alarm system, triggering fight-or-flight responses. After 8 weeks of mindfulness practice, Harvard researchers found participants became measurably less reactive to stress — even outside of meditation sessions. The brain learns to respond rather than react.
The prefrontal cortex governs focus, decision-making, and self-awareness. Research by Sara Lazar at Harvard showed that regular meditators had thicker cortical tissue in this area — even accounting for age. Mindfulness appears to counteract the natural thinning of the prefrontal cortex that occurs as we get older.
Mindfulness practitioners show stronger connectivity between the prefrontal cortex and the amygdala. This means the rational brain can more effectively regulate emotional reactions. Studies show this translates to reduced rumination, less emotional volatility, and faster recovery from negative experiences.
Mindfulness reduces activity in the Default Mode Network — the brain system responsible for mind-wandering and rumination. This leads to improved sustained attention and concentration. A Harvard study also found mindfulness meditation improved sleep quality more effectively than standard sleep hygiene education.
Six foundational mindfulness techniques to explore.
Slowly move your attention from head to toe (or toe to head), noticing sensations in each part of your body without trying to change anything. This builds interoceptive awareness and helps release tension you didn't know you were holding.
Focus your full attention on the natural rhythm of your breath — the inhale, the pause, the exhale. When your mind wanders, gently return. This is the foundation of almost all mindfulness practice and can be done anywhere, any time.
Walk slowly and deliberately, paying attention to the sensation of each step — the lift, the movement, the placement. Walking meditation is ideal for people who find sitting still difficult and brings mindfulness into physical movement.
Eat one meal (or even one bite) with full attention. Notice the colour, texture, smell, and taste of your food. Chew slowly. This practice transforms a routine activity into a rich sensory experience and improves your relationship with food.
Silently repeat phrases of compassion — first toward yourself, then a loved one, a neutral person, a difficult person, and finally all beings. This practice strengthens empathy, reduces self-criticism, and has been shown to increase positive emotions over time.
Choose a natural object — a leaf, a cloud, a flame — and give it your complete attention for two minutes. Notice every detail as if seeing it for the first time. This deceptively simple practice trains your brain to find richness in ordinary moments.
A simple, practical guide for complete beginners.
Don't aim for 20 minutes on day one. Two minutes of focused attention is enough to begin building the neural pathways that make mindfulness easier over time. Set a timer and simply breathe.
Attach your practice to an existing habit — right after waking up, after your morning coffee, or just before bed. Consistency matters far more than duration. Your brain thrives on routine.
Sit on a chair, cushion, or the floor — whatever feels natural. Keep your back straight but not rigid. Rest your hands on your knees or in your lap. Close your eyes or soften your gaze downward.
Pay attention to the sensation of breathing — air entering your nostrils, your chest rising, your belly expanding. You don't need to control the breath. Just observe it as it is.
Your mind will wander. This is not failure — it's the entire point. Each time you notice you've drifted and bring your attention back, you've completed one "rep" of the exercise. Don't judge yourself; just return.
Once 2 minutes feels comfortable, add a minute. Then another. Most people find a sweet spot between 5 and 15 minutes. There's no rush. Even long-term meditators started exactly where you are now.
You don't need a cushion or a quiet room. Mindfulness can be woven into everything you do.
Instead of reaching for your phone immediately, take three conscious breaths before getting out of bed. Drink your first cup of tea or coffee without any screens — just notice the warmth, the taste, the quiet.
Whether walking, driving, or on the train, use your commute as practice. Feel your feet on the ground. Notice the sounds around you. If driving, feel your hands on the wheel. Arrive at your destination having actually experienced the journey.
Practice truly listening. When someone speaks, give them your full attention instead of planning your response. Notice when your mind drifts and gently bring it back. This alone transforms relationships.
Set a gentle reminder every 90 minutes to pause. Take three deep breaths. Notice any tension in your shoulders, jaw, or hands. Briefly scan your emotional state. These micro-pauses prevent stress from accumulating.
Eat at least one meal a day without your phone, TV, or laptop. Chew slowly. Notice flavours and textures. Put your fork down between bites. Mindful eating improves digestion and helps you recognise when you're full.
Spend the last five minutes before bed in stillness. Do a brief body scan from head to toe. Notice where you're holding tension and consciously let it go. Let the day be done. Tomorrow can wait.