Mindfulness exercises for an ordinary day.

Three mindful breaths 1 min

The smallest possible practice, for any moment.

1. Stop what you are doing and let your shoulders drop.
2. Take one breath and notice the air coming in and going out.
3. Take a second breath and notice where you feel it most: nose, chest or belly.
4. Take a third breath and notice how you feel now, without trying to change it.

Quick body scan 3 min

Check in with your body from head to toe.

1. Sit or lie down and close your eyes if that feels okay.
2. Notice your head, face and jaw. Let them soften.
3. Move your attention to your neck, shoulders and arms.
4. Notice your chest and belly rising and falling.
5. Finish with your legs and feet. Notice where they touch the floor.

5-4-3-2-1 senses 2 min

Use your senses to come back to the present.

1. Notice five things you can see.
2. Four things you can feel.
3. Three things you can hear.
4. Two things you can smell, and one you can taste.

Try the guided 5-4-3-2-1 exercise

Mindful walking 5 min

Turn a short walk into a pause.

1. Walk a little slower than usual.
2. Notice each foot as it lifts, moves and lands.
3. Widen your attention to sounds and the air around you.
4. When your mind drifts to plans or worries, gently come back to your steps.

One mindful drink 2 min

Your morning coffee or tea, with full attention.

1. Hold the cup and notice its warmth and weight.
2. Smell it before the first sip.
3. Take a slow sip and notice the taste and temperature.
4. Keep noticing for a few sips before you reach for your phone.

Labelling thoughts 3 min

Watch your thoughts instead of following them.

1. Sit comfortably and breathe normally.
2. When a thought appears, give it a simple label: planning, worrying, remembering, judging.
3. Let it go and come back to your breath.
4. Notice which labels come up most often.

Name the feeling 2 min

Notice an emotion without getting swept up in it.

1. Ask yourself: what am I feeling right now?
2. Find the most precise word you can.
3. Notice where you feel it in your body.
4. Say to yourself: this is what I am feeling, and it can be here for now.

Find the word with the feelings wheel

Longer out-breath 2 min

A breathing practice that helps many people settle.

1. Breathe in gently for a count of four.
2. Breathe out slowly for a count of six.
3. Keep your attention on the counting.
4. Repeat for one or two minutes.

Follow along with the breathing timer