Mindfulness week 1: paying attention on purpose

Have you ever driven home and not remembered the drive? Or finished a meal without tasting it? Much of the day, the mind runs on automatic pilot. It drifts to old regrets or future worries while the body goes through the motions.⁴

This first week of our free four-week mindfulness course is about one simple skill: paying attention on purpose. You will try two short practices, a mindful bite of food and a body scan, and follow an easy daily plan.

Why this step matters

When we live on autopilot, we can miss early signals from the body and mind. A tight jaw, a racing heart or a low mood can build for days before we notice. The VA points out that ignored signals like these can grow into bigger problems, such as pain or depression.⁴

Paying attention on purpose helps you notice sooner, and noticing gives you a choice about what to do next. Every later lesson builds on this skill.

What "paying attention on purpose" means

The phrase has three parts:

• On purpose. You choose where to place your attention, instead of letting it be pulled around.
• Right now. You notice what is happening in this moment: sights, sounds, body feelings, thoughts and emotions.
• Without judging. You notice what is there with curiosity and kindness. You do not label it good or bad, or try to fix it right away.^1,5

Formal practice means setting aside time, like a body scan. Informal practice means giving full attention to an everyday task, like doing laundry or petting a dog.⁴ This week you will try both.

Practice 1: one mindful bite

The 8-week MBSR course includes eating meditation.³ Eating is a good place to start, because most of us eat on autopilot. Pick one small piece of food, such as a raisin, a grape, a nut or a slice of apple. Allow about 5 minutes.

1. Look. Hold the food in your palm. Look at it as if you had never seen one before. Notice its color, shape, ridges and shine.
2. Touch. Feel it between your fingers. Is it soft, firm, sticky or smooth?
3. Smell. Bring it close to your nose. Notice any scent, and anything that happens in your mouth or stomach.
4. Taste slowly. Rest it on your tongue for a moment. Then take one or two slow bites, noticing how the taste changes.
5. Swallow. Notice the urge to swallow, then follow the food as it goes down.
6. Reflect. Ask yourself, "What did I notice that I usually miss?" There is no right answer.

You can also notice signs of hunger and fullness.⁵ If you have trouble chewing or swallowing, or follow a special diet, pick a food that is safe for you, or use a sip of a warm drink.

Practice 2: the body scan

In a body scan, you move your attention slowly from the feet up to the head. You notice feelings such as warmth, pressure, tingling or discomfort, without trying to change or judge them.⁵ This is the main formal practice for week 1.

1. Get comfortable. Sit in a firm chair with your feet on the floor, or lie on your back in bed. Close your eyes if that feels okay, or rest your gaze on the floor.
2. Take a few slow breaths. Feel your body being held by the chair or bed.
3. Start at your feet. Notice your toes, soles and heels. If you feel nothing clear, that is fine. Noticing "nothing much" still counts.
4. Move up slowly. Bring your attention to your legs, belly, back, chest, arms and hands, then your neck, face and head.⁵
5. When your mind wanders, come back. Silently note "thinking" or "planning." Then return, without scolding yourself, to the body part where you left off.⁴
6. Finish with the whole body. Take a few breaths, feeling your body as a whole. Open your eyes and move gently.

For a longer guided version, see our body scan practice. Free audio guides are also easy to find:

• UCLA Mindful Awareness Research Center offers free guided meditations, including a 3-minute short body scan and a 13-minute body scan for sleep. Body scans are available in more than 15 languages, and the site also has American Sign Language videos.⁶
• The VA Whole Health Library offers a free 15-minute body scan and a 5-minute introduction to meditation.³
• Mindfulness Coach is a free app from the VA's National Center for PTSD, open to anyone. It has guided audio, a practice log and reminders, on iPhone and Android.⁷

Your daily practice plan

MBSR courses encourage about 45 minutes of practice a day, six days a week.³ That is a lot for a beginner, so many people start with a few minutes and build up.^3,5 The VA notes that even 20 minutes a day may bring real benefit, though the best amount is still being studied.⁴ This plan starts smaller. Pick a regular time, such as after breakfast or before bed.

Tips for later life and caregivers

• Make it fit your body. You can do every step sitting or lying down. If a part of your body hurts, you can skip it or simply note "sore" and move on. See chronic pain and mood.
• Help your ears and eyes. Wear your hearing aids for audio guides, or print the steps above in large type.
• For family caregivers. Even 3 minutes can give you a short pause from constant alertness. Try a short body scan during a quiet moment. It does not replace real help, like respite care. See caregiver burnout.

Common problems

My mind wanders all the time. Am I doing it wrong?

No. Everyone's mind wanders. Each time you notice and come back, you are building the skill. Try to meet each wandering with kindness instead of frustration.⁴

I keep falling asleep.

This is very common, and it is fine at bedtime. To stay awake, practice at a more alert time of day, sit up, or keep your eyes slightly open.

The practice made me feel more anxious or upset.

This can happen, especially in the first weeks.^2,4 Keep your eyes open, shorten the practice, or turn your attention to sounds in the room. People with past trauma, PTSD, psychosis or severe mental illness do best practicing with a skilled teacher or therapist.^3,4 See grounding for a gentler option.

Safety and when to get help

Mindfulness is not a replacement for treatment you need.² Do not stop any medicine because you started practicing. Talk with your doctor or pharmacist before changing anything.

If practice leaves you feeling much worse, or if low mood or worry gets in the way of daily life for more than a couple of weeks, talk with a doctor or therapist. See finding a therapist.

If you have thoughts of suicide, call or text 988, or chat at 988lifeline.org. It is free, confidential and open 24/7.⁸ Call 911 if you or someone else is in danger right now. You can also visit get help now.

Next lesson: Mindfulness week 2: the breath. Or go back to the mindfulness overview.

Education only. This page is general information written from the sources listed. It is not medical, legal or financial advice and does not replace a doctor, therapist or lawyer who knows your situation. How we write and check pages.