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Beginner's Guide to Mindfulness: How to Get Started

Mogami Wellness - Itadakimasu Mindful Eating

In our fast-paced world, finding a moment of peace can be challenging. Mindfulness activities offer an effective way to cultivate calm and presence in everyday life. Here are some beginner-friendly practices to help you start your mindfulness journey.

1. Mindful Eating

Before starting each meal, take a moment to ground yourself and enhance your dining experience. Too often, we're not fully paying attention while eating. Are you watching something on TV? Are you on your phone? These are signs that you're not making the most of your meal. If you're not sure how to begin, you can try the Japanese meal gratitude practice of saying 'いただきます (itadakimasu),' which expresses gratitude to everyone who contributed to the meal — from the farmers to the cooks — as well as to the food itself. This simple act of gratitude can transform your dining experience. By grounding ourselves in our meal, we can fully experience our meal through all of our senses: the taste, the smell, the appearance, the touch, and even how our food sounds.

2. Mindful Breathing

Mindful breathing is a simple yet powerful technique to start your mindfulness journey. Find a quiet, comfortable spot and close your eyes. Focus on the sensation of your breath entering and leaving your body. If your mind wanders, gently bring your attention back to your breath. This practice helps reduce stress, improve concentration, and promote a sense of calm. Try incorporating mindful breathing into your daily routine and feel the difference it makes.

3. Add Creative Flow

Make time for creativity. When you fully immerse yourself in a creative activity—painting, writing, or playing music—you enter a flow state. This focused, joyful engagement enhances your creativity and deepens your mindfulness, helping you stay present and centred. Start small, find what inspires you, and let your creativity lead the way to a more mindful life.

4. Practice Forest Bathing

Find a peaceful area, such as a park, and take a leisurely walk. While walking, focus on your senses. Notice how your feet lift, move through the air, and make contact with the ground. Pay attention to the sensory experiences around you, such as the sounds, the feeling of the breeze on your skin, and the sights in your environment. Walking mindfully can be an excellent way to connect with yourself and the world around you. More about Forest Bathing can be found here

By incorporating these simple mindfulness practices into your daily routine, you can cultivate a greater sense of peace, presence, and well-being. Remember, mindfulness is a journey and every small step counts.

Follow our Instagram for more mindfulness tips and activities: @mogami_wellness or reach out to us at to explore additional ways to experience the art of Japanese wellbeing today.

About Mogami's Founder

Saori Okada, Founder of Mogami wellness, curating and moderating an artist talk “Searching for the imperfectly perfect. A look inside the creative process” for the seventh official Japanese textile and Craft festival in London (Oct '22)
Saori Okada, hosting a Japanese calligraphy mindfulness session for the Collective World community.

Saori Okada is the Founder of Mogami 最上, a Japanese wellness brand headquartered in London (U.K.)on a mission to empower individuals' wellbeing by helping them discover, learn, and integrate the art of Japanese wellness into their daily lifestyles. Mogami provides educational content, wellness experiences, private coaching, and corporate wellbeing services to coach everyday principles to improve their holistic wellbeing.

Saori received her B.S. in Commerce from the McIntire School of Commerce at the University of Virginia and her coaching training as a Certified Transformational Nutrition Coach from the Institute of Transformational Nutrition. Saori also holds her Project Management Professional (PMP) certification from PMI and is a 20-year student of Japanese calligraphy, given the calligraphy name Seisen (星洗). She is also the author of a narrative memoir titled "Until the Death of Me", where she bravely shares her eating disorder recovery journey. After a successful 7-year corporate career in media analytics in New York City and Toronto, Saori moved to London to start Mogami in August 2021.



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