Practicing Mindfulness for Beginners: Embracing the Essence of Buddhism with Mindful Habits on How to Relax, Calm Your Mind & Stop Overthinking.

by Mia Hayes

If your mind feels crowded and the days rush by in a blur, you’re not alone.
Practicing Mindfulness for Beginners is a gentle companion to help you slow down, breathe, and rediscover calm in the middle of everyday life.

Inside, you’ll find beginner-friendly meditations, breathing exercises, and simple ways to bring mindfulness into your daily routine. You’ll learn how to ease anxiety, quiet overthinking, and meet life’s challenges with a steadier mind and a softer heart.

Drawing on timeless wisdom and real-world practicality, this book offers small steps that make a big difference — from mindful eating and gratitude practices to improving patience and finding better rest.

Whether you’re completely new to mindfulness or simply ready to reconnect with yourself, these pages will help you create moments of peace that last.

152 pages, Kindle Edition

Published February 1, 2024

About the author

I’m Mia Hayes — a former secondary school teacher who spent years working in the UK, Singapore, and Australia before trading the classroom for a countryside life that’s quieter on the outside… but just as full on the inside.

These days, I share my home with my husband Nigel, my ageing parents, five rescue cats, and one very sweet dog. It’s a house full of muddy pawprints, endless fur on the floor (no matter how much I clean), and the kind of daily chaos only animals and family can create. Caring for my parents often feels like parenting older children — a balancing act of patience, humour, and deep breaths.

Mindfulness found me here, in the middle of the noise. I learned it isn’t about chasing a perfect life, but finding a way to live fully in the one you have — even when it’s messy, frustrating, or nothing like the plan you imagined.

When I’m not writing, I’m looking after the animals already in my care and plotting ways to rescue a few more — including abused donkeys from Southern Europe. Life here is busy and far from perfect, but mindfulness helps me meet it as it is.

Reviews

[Elizabeth's Besties · Rating 5 out of 5]

Warmth, wisdom, and practical guidance on the journey toward mental clarity and peace

I embrace mindfulness practice for my mental health, and I found Practicing Mindfulness for Beginners by Mia Hayes to be a gentle, encouraging guide. The book offers a blend of practical mindfulness exercises and insights into Buddhist philosophy. Hayes emphasizes the accessibility of mindfulness, showing how it can be seamlessly integrated into our fast-paced lives without the need for major lifestyle changes. It presents a holistic approach that weaves in personal anecdotes, scientific research, and spiritual teachings, all wrapped in a warm, down-to-earth tone.

Hayes’ journey through mindfulness, including moments of struggle and insight, offers an authentic lens for readers. The personal stories she shares make her a trusted guide, someone who has walked the same path readers are about to embark on. Her voice is compassionate, never preachy, and her vulnerability adds depth to the narrative, turning abstract concepts into lived experiences.

At its core, the book emphasizes the power of mindfulness to transform daily life, regardless of how chaotic or stressful it might be. Themes of patience, presence, and self-compassion run throughout, with Hayes continually reminding readers that mindfulness is not about perfection but about finding peace and clarity in the present moment. The book also explores the connection between mindfulness and emotional well-being, showing how this practice can be a tool for managing stress, building empathy, and improving relationships.

While the book is rich in content, there are moments where it could benefit from more structure. The flow between personal anecdotes, scientific data, and mindfulness exercises sometimes feels uneven. Additionally, some readers might wish for more depth in the scientific explanations of mindfulness benefits, though Hayes compensates for this with her approachable tone and relatable examples.

Readers who enjoyed Jon Kabat-Zinn's Wherever You Go, There You Are or Thich Nhat Hanh's The Miracle of Mindfulness will find Hayes' book equally insightful but more approachable. It bridges the gap between spirituality and practicality, offering the same timeless teachings in a more digestible format for modern readers.

Elizabeth’s Besties Rating: 4.5 out of 5

👭👭👭👭👭 (5 Besties): "Told all my besties—this book is an absolute must-read!"

[Trissa ᨒ ོ ☼ · Rating 5 out of 5]

As a working mom and full time student, I’m constantly juggling a million things, this book gave me permission to slow down and just breathe. Mia Hayes does an amazing job making mindfulness feel approachable, not intimidating. I loved how she breaks down Buddhist principles into bite-sized habits I can actually use; like mindful breathing, grounding myself when I’m overwhelmed, and bringing awareness into my everyday life (even when doing dishes or cooking).

It’s the kind of book you want to keep nearby and revisit anytime life starts to feel a little too loud. Highly recommend if your brain never stops and you need some peace. 💛

[Craig Morrison · Rating 5 out of 5]

Suffering with Pure O the last 2 years has been nothing short of misery. A great reminder to me in how to best practice mindfulness and be in the present moment. The book is a tad repetitive towards the end with activities suggested that already have been mentioned. I will come back to this if I go off track again. Thank you

[Mandi Carr · Rating 5 out of 5]

Invaluable guide

I found this book to be an invaluable guide, with clear instructions and practical exercises. Highly recommend to anyone looking to embark on their mindfulness journey.

[Kim Fredkin · Rating 5 out of 5]

Loved

This was a great overview of mindfulness. I particularly appreciated the sections on applying mindfulness to leadership / work and helping to manage insomnia. The author provides a good balance of the science behind it and practical tips for everyday.