Pocket Touchstones

3 Mini Mindfulness Exercises for People of the Run

Feeling stressed, overwhelmed, or pulled in a hundred directions? You’re not alone. Life moves fast, and it’s easy to lose touch with the peace, clarity, delight, and resilience that naturally reside within you. I call these the simple joys of being present.

The good news is that mindfulness exercises can help you jump out of the frenzy and into the Now on a moment’s notice. And it doesn’t have to be complicated—or time-consuming.

Even a few minutes of mindful practice can help you:

  • Release tension and relax your body

  • Quiet racing thoughts so you can fall asleep easier

  • Boost your mood in just a few minutes

  • Bring more patience into your relationships

Here are three mini Touchstones—simple, proven mindfulness exercises you can use anytime, anywhere:

1. Breathing Reset

Take a moment wherever you are. Sit or stand comfortably, placing one hand on your chest and the other on your belly, and do a little diaphragmatic breathing:

  • Rapidly Inhale through your nose for 4 seconds, letting your belly rise while your chest stays relatively still.

  • Pause for 1-2 seconds before breathing out.

  • Exhale slowly for 8 seconds through your mouth, feeling your belly fall.

  • Repeat for 3–5 breaths, noticing tension release and your mind calming.

Even a single reset like this can calm your nervous system and bring you back to the present.

Tip: Use this at your desk, in line at the store, or just before a challenging conversation.

2. Grounding with the Senses

Your senses are a powerful gateway to presence. Bring your full attention to what’s happening around you:

  • Look around and notice three different things; briefly pause, breathe fully, let go of thoughts, and just relax as you ponder each of these.

  • Listen for three sounds you might normally overlook, pause and listen intently.

  • Feel three sensations in your body—your feet on the floor, your hands on a table, or the clothes against your skin; keep your mind focused on these sensations for at least 5 seconds.

These simple exercises pull you out of mental chatter and into the present moment. Over time, it helps you reconnect with the simple joys inside you—even amid life’s harsh conditions.

3. Guided Imagery

Inspired by the resilience of a flower blooming in a storm, this exercise uses your imagination to cultivate presence:

  1. Close your eyes and picture a flower inside you, at the center of your being.

  2. Imagine it opening slowly, petal by petal, radiating warmth, peace, and light.

  3. Breathe with it, letting the flower grow stronger with each inhale, spreading calm throughout your body.

You can do this for just a minute or two. Over time, it helps you enter the Now and feel warm-hearted and joyful inside, even when the world feels cold and unfriendly.

Mini-mantra: “Even in the storm, the resilient flower remains at peace.”

Bringing Your Simple Joys to Life

Mindfulness is all about touching presence in everyday life—pausing in the middle of a busy day, reconnecting with the present moment, and letting your inner beauty shine.

Try these Touchstone exercises whenever you feel pulled off-center, and notice how quickly even a few mindful minutes can reset your mood, calm your mind, and bring more patience and peace into your day. 

Life may swirl around you like a storm, but with mindfulness you can reconnect with those simple joys of being present and keep them flourishing for years to come.

If you have a question or want to schedule a FREE coaching session…