Stop measuring days by degree of productivity and start experiencing them by degree of presence. —Alan Watts

A sustainable mindfulness practice features a set of touchstone exercises specifically designed to help you find and keep your peace of mind. Here are some of the exercises typically recommended:

Breathwork. Breathwork is a very powerful way to enter the Now. It usually serves as an anchor touchstone. Simply focus your attention on your breath, noticing each inhale and exhale. When your mind wanders, gently bring it back to the breath. As you breathe, you can feel yourself touching presence. Breathing techniques like this can be practiced anywhere—at your desk, while standing in line.

Yoga. A mind-body practice that blends movement, breathwork, and relaxation techniques to support physical health and mental well-being. Often practiced in group classes or at home, it helps improve flexibility, strength, posture, and balance, while using your body as a touchstone for experiencing presence.

Mindful Walking. Touchstones are all around us! For example, instead of walking on autopilot, pay close attention to the sensation of your feet touching the ground, the rhythm of your steps, and the sounds around you.

Five Senses Exercise. Another touchstone is to simply pause and take note of what you see, hear, smell, taste, and feel at the present moment.

Savoring. Eat slowly, without distractions like TV or smartphones, and truly savor each mouthful. This practice can help prevent overeating, improve digestion, and foster a healthier relationship with food.

Single Tasking. Focus on doing one thing at a time, like preparing a meal or walking your dog. Pay close attention to a single task can sharpen your attention while putting you in the euphoric state of Flow.

Forest Bathing. Connect with Nature through all five senses, slowing down, gently basking in the sights, sounds, and colors of your surroundings. 

In addition to touchstone exercises, sustainable mindfulness also guides you in breaking free from cycles of negativity toward self and other, while greeting the world with greater optimism, compassion, and gratitude:

Restructuring. The way you think about the things that stress you out can actually make things worse. Various CBT techniques help you identify and reframe stressful thoughts and feelings, either replacing them with positive ones or shifting attention back to your touchpoints.

Positive Affirmations. Say "Yes" to what is and take your attention deeply into the Now; experiencing the peace that unfolds through acceptance of the present moment.

Loving-Kindness. Silently repeat phrases like “May I be happy, may I be healthy,” and then extend these wishes to friends, strangers, and even adversaries.

Gratitude. Take a moment each day to reflect on what you're thankful for—like a beautiful sunset or warm cup of coffee. Keep a gratitude journal. Paying attention to positive moments—even small ones—can help foster hope and give your life greater meaning. (See recent research on the importance of hope in our lives.)

The key to staying mindful is consistency and bringing attention to the present moment without judgment. Start small and gradually incorporate these exercises into your daily routine, opening the door to the many benefits of mindfulness.

Touchstone Exercises

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