Mindfulness for beginners

Welcome to the starting point of a transformative journey with our “Mindfulness for Beginners” 4-part video series

This course is your comprehensive guide to the fundamentals of mindfulness, designed for individuals at any stage of their mindfulness practice. Through engaging videos, either in stunning 360 3D VR or adapted standard video versions, learn key techniques and concepts such as mindful breathing and observation.

Each session is backed by scientific research, ensuring you gain effective, applicable skills to reduce stress, enhance focus, and achieve emotional equilibrium.

Discover the profound impact of living in the present and cultivating a mindful approach to daily life. Whether you aim to manage stress better, increase your concentration, or simply find more daily joy, this course is a step towards a more mindful, fulfilling life. 

Part 1 is available now for FREE. Sign up to our newsletter to be notified when Part 2 is launched. 

We have a lot of new videos planned so we’ve decided that we will prioritise production and publication according to usage. So, if you like this video Mindfulness for Beginners video series, when it gets to a 1,000 views on YouTube, we’ll launch part 2. So, please share the videos and this site with your friends to help us reach that benchmark. 

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PART 01: Mindfulness for Beginners

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00:00 – Introduction, Magenta Beach

00:51 – Sunrise over Magenta Beach – Mindful Observation

02:54 – Sunrise over Canal, Mermaid Waters – Mindful Breathing

04:12 – Lively Beach Sunrise, Deadmans Beach – Engaging Your Senses

05:24 – Waterfall in a Lush Forest, Somersby Falls – Non-Judgemental Observation

06:45 – Tranquil Waterfall Setting, Somersby Falls – Stillness

08:06 – Winter Beach Scene, Bateau Bay Beach – Mindful Breathing

09:25 – Quiet Wharf Scene, Shoalhaven Heads – Emotional Awareness

10:25 – Expansive Beach with Crashing Waves, Bennetts Beach – Open Awareness

11:57 – Rocky Seaside in Late Afternoon, Deadmans Beach – Grounding

13:25 – Lakeside at Sunset, Tuggerah Lake – Reflect

Mindfulness for Beginners VR Video Course, Part 1

 Introductory Segment

Welcome to the beginning of your mindfulness journey. This first session will introduce you to the practice of mindfulness,  Mindfulness is about being fully present in each moment, observing your thoughts, feelings, and surroundings without judgment. Let’s explore the foundational elements of mindfulness and how they can positively transform your daily life.

During this introduction, you’ll be guided through a variety of mindfulness techniques, each designed to bring you into the present moment and cultivate a more peaceful, focused mind. Let’s begin this transformative practice together.

[Scene 1: Sunrise over a Beach]

As dawn breaks over this serene beach, let’s begin with mindful observation.

Now, continue to watch the sunrise. Notice how each color shifts and changes. If your mind wanders, gently bring your attention back to the colors of the sunrise and the movement of the waves.

This simple act of observation quiets the mind, calming the areas of the brain associated with wandering thoughts and anxiety. By fully engaging with the present moment, we can reduce stress and cultivate a clear, focused state of mind.

[Scene 2: Sunrise at a Calm Waterside]

In this peaceful waterside scene, let’s engage in mindful breathing. Concentrate on each breath, noticing its rhythm and sensation. 

Keep your focus on the breath. Feel the air moving in and out of your lungs, the rise and fall of your chest. With each breath, allow yourself to feel more relaxed and present.

Mindful breathing is a powerful technique to regulate our body’s stress response. It activates the parasympathetic nervous system, which induces relaxation and counters the body’s stress reactions.

[Scene 3: Lively Beach Sunrise]

Here, with the lively morning energy, practice engaging your senses. Notice the sounds, sights, and scents around you. 

Continue to engage your senses. What can you hear right now? What can you see? Touch? Smell? Immerse yourself fully in these sensations, letting them anchor you in the now.

Engaging your senses brings you into the present, a core aspect of mindfulness. 

[Scene 4: Waterfall in a Lush Forest]

Surrounded by this lush forest and waterfall, let’s explore non-judgmental observation. Notice any thoughts or feelings that arise and acknowledge them without judgment. 

As you sit with these observations, allow thoughts and feelings to flow freely. Don’t cling to them or push them away. Observe as they come and go, like leaves on a stream.

This aspect of mindfulness, supported by cognitive  psychology, helps in developing emotional resilience, allowing us to experience and accept our thoughts and feelings without being overwhelmed by them.

[Scene 5: Tranquil Waterfall Setting]

In the calm of this setting, practice stillness. Being still, both physically and mentally, allows you to observe the present moment. 

Remain still, letting the tranquility of the setting wash over you.  If you feel internal chatter or restlessness, note it and return to stillness, focusing on the sound or sight of the waterfall.

Research in mindfulness-based therapies shows that stillness can significantly reduce symptoms of stress and anxiety, leading to improved mental health and well-being.

[Scene 6: Winter Beach Scene]

As we view this peaceful winter beach, let’s focus again on mindful breathing. This time, be aware of how your body responds to each breath. 

Continue focusing on your breath. With each inhale, feel a sense of calm spreading through your body. With each exhale, release any tension or worry.

This practice enhances the mind-body connection, an essential aspect of mindfulness that helps in managing physical symptoms of stress and anxiety.

[Scene 7: Quiet Wharf Scene]

Sitting on this quiet wharf, engage in a moment of emotional awareness. Recognize and observe your feelings at this moment, understanding their transient nature. 

Acknowledge each emotion as it surfaces. Are you feeling calm? Anxious? Reflective? Whatever you feel, simply note it without trying to change it. Allow yourself to be fully present with your emotions.

Mindfulness practices like this have been shown to improve emotional regulation, helping us to respond to situations with clarity rather than react impulsively.

[Scene 8: Expansive Beach with Crashing Waves]

Overlooking this vast beach, practice open awareness. Allow your mind to be open to all experiences without focusing on anything specific. 

Let your awareness expand to include the sounds of the waves, the feeling of the air, and any thoughts or sensations. Observe the entirety of your experience without attachment, embracing the flow of the present moment.”

This form of mindfulness meditation has been linked to improved creative thinking and problem-solving, as it encourages a flow of thoughts without restriction or judgment.

[Scene 9: Rocky Seaside in Late Afternoon]

In the presence of these ancient rocks, let’s focus on grounding. Grounding is a mindfulness technique that involves connecting with the physical world to anchor yourself in the present.

As you look at this scene, feel the solidity beneath you, whether it’s the ground, a chair, or your feet. Imagine drawing strength and stability from this contact. Whenever you feel scattered or overwhelmed, use this sense of grounding to bring yourself fully back to the present.

Grounding is a practice particularly helpful in moments of stress or disorientation, as it brings your focus back to the here and now, providing a powerful sense of stability and reducing feelings of anxiety or overwhelm. 

 [Scene 10: Lakeside at Sunset]

As the sun sets over this tranquil lake, reflect on the mindfulness practices you’ve begun today. 

Take a few moments to reflect on the practices you’ve tried. Which ones resonated with you? How did they make you feel? 

These techniques lay a foundation for cultivating a more mindful, present, and balanced life. 

Regular mindfulness practice has been shown to improve overall mental health, enhance focus, and increase feelings of happiness and contentment.

Consider how you might integrate these practices into your daily life, continuing to cultivate mindfulness each day.

Thank you for embarking on this journey into mindfulness with us. Today’s session introduced you to practices grounded in scientific research, aimed at enhancing your daily life. Join us in the next video as we explore deeper aspects of mindfulness and its transformative power.

Until next time, journey well in mindfulness


Created by:

Nigel Miller

Nigel Miller

Videographer and SitAwhile360 founder