Mindful Meditation for Beginners: What It Is, How to Start, and Why FS8 Can Help
Fitness isn’t just about physical strength – it’s about building your mental resilience, too.
You can have a great workout plan and routine, but if your nervous system is stuck in overdrive, your training can feel harder than it needs to be.
That’s where meditation and mindfulness come in.
Meditation trains your attention, while mindfulness helps you stay with what’s happening in the moment. Together, they form the concept of ‘mindful meditation‘ – a technique incorporated into all our workouts here at FS8 to help you move with more control, instead of rushing through reps on autopilot.
In this guide to meditation for beginners, we’ll explore what mindful meditation is, with a step-by-step guide to get you started. We’ll also walk you through several key meditation poses and positions, and how you can utilize these principles to support your FS8 workouts.
What is mindful meditation?
Mindful meditation is the practice of bringing your full attention into the present moment, without judgement.
By “without judgement,” we mean noticing how your body feels – whether that’s through movement, emotions, or thoughts – without labelling the experience as “good” or “bad”. Imagine it as being a witness to your own experience: you’re simply observing what’s there.
Mindful meditation also involves attending to your breathing. As your attention turns inward and your rate of respiration slows, your nervous system will shift into its rest-and-digest state. This parasympathetic response – which is linked to the vagus nerve – helps regulate heart rate and supports a calmer, more balanced body during and after training.
At FS8, we build this awareness of (and attention to) your breathing into every class.
In our workouts – which harness a unique fusion of three complementary modalities: Pilates, yoga, and tone – expert trainers will guide you through how to cue your breath, and lead each flow with intention.
So – how do you get started?
Meditation for beginners: how to start
In traditional mindful meditation, breath is often used as an anchor. With mindful movement, awareness is guided through physical sensations – sound, muscle engagement, or the rhythm of your body in motion. This makes it especially helpful for staying present, supporting correct form, and fully engaging in FS8’s beginner-friendly Pilates classes.
With regular practice – both at home and in the studio – you can use mindful meditation and movement to help reduce stress, sharpen focus, and strengthen mental clarity as you move through your day.
If you’re new to mindful meditation, there’s no “perfect” way to practice. The key skill is simply noticing when your attention drifts, then gently bringing it back. As you build confidence, you’ll find what best works for you.
But to get you going, read on – we’ve outlined a simple, five-step mindful meditation below.
Step 1. Choose a space that feels easy to settle in
Pick somewhere you won’t feel watched or rushed. This can be your bedroom floor, your couch, or even a chair at the kitchen table.
When you are setting up your meditation position:
- Sit somewhere comfortable.
- Keep your spine tall, but not stiff.
- Let your shoulders drop and soften your jaw.
Music can help you settle in, too. Try ambient soundtracks like nature noise or soft instrumentals to create a calmer space.
Step 2. Set a timer
Start small! Five minutes is enough to start with, but still long enough to notice a shift. Close your eyes or rest your gaze downwards and bring your attention to your breathing.
Step 3. Use a breath pattern to calm the body down
Breathwork is a key part of mindful meditation, with many different techniques used to support relaxation, focus, and nervous system regulation. In this step, breath becomes your transition from movement into stillness.
Try this breathwork technique:
- Inhale for a count of four.
- Hold for a count of seven.
- Exhale for a count of eight.
- Return to your natural breathing rhythm.
Step 4. Practice returning when your mind wanders
Your mind will drift – that’s normal. The practice is noticing it, then gently bringing your attention back to your anchor.
If a thought, sensation, or emotion arises:
- Acknowledge it without following it.
- Let it move through your mind.
- Return to your anchor.
Remember, it’s completely normal for thoughts to come up during mindful meditation – but it’s repetition that builds the skill. In the same way that functional strength training sets your body up for the demands of day-to-day life, mindful meditation prepares you for the mental and emotional rigors of your daily work, home, and fitness routines.
Step 5. Finish by noticing what feels different
When the timer ends, don’t jump straight back into your day. Take 10 seconds to check in with yourself.
After practicing mindful meditation, take note of:
- How does your body feel?
- What emotion is most present?
- Do you feel more grounded in your body, or still up in your head?
Still feel stuck in your head? Combining mindfulness with movement can help bring attention back into the present1.
This is exactly why our FS8 classes use breath-led movement to reconnect you with your body and gently refocus the mind – helping you stay grounded as you move.
Meditation poses and positions explained
When you’re starting out, don’t overthink your meditation pose.
Comfort matters more than “doing it right” – because, if you’re comfortable, you’ll be better able to relax into your practice – rather than spending the whole time shifting and fidgeting.
Some common meditation positions to begin with are:
- Seated cross-legged (easy pose): sit on a cushion or folded towel so your hips are slightly higher than your knees. Rest your hands on your thighs and let your shoulders drop.
- Kneeling (seiza pose): kneel on a soft surface and place a cushion or yoga block under your sit bones so you’re supported, not straining through the knees.
- Chair-supported posture: sit back in a chair with both feet flat on the floor. Keep your spine tall, hands resting on your thighs, and your chin level.
- Lying down (savasana): lie on your back with your arms by your sides. Bend your knees or place a pillow under them if you experience lower back pain.
FS8’s holistic approach: fitness for body and mind
At FS8, we blend core training with mat and reformer Pilates, then integrate yoga-inspired movement that channels the principles of yoga meditation through breath and control.
If you’re new to mindful meditation, our trainers and studio community make it easier to practice, because you’re never doing it alone.
Whether you’re exploring our FS8 Original class, enjoying the faster pace of FS8 Ignite, or breathing into the slower, strength-focused REFORMX format, every session includes guided moments to arrive, reset, and recover. You’re coached to connect to your breath, feel where you’re working, and stay present – even when you start to feel the burn!
Mindful movement meditation is just the beginning of your wellness journey – next, learn how to reboot your mental health and reset your headspace.
1 https://www.sciencedirect.com/science/article/pii/S175529662300073X
