Mindful Exercises

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

A personalized mindfulness practice features a set of gentle mind/body exercises specifically designed to help reduce stress, relax your body, and lift your mood. Here are some of the core exercises usually recommended:

Breathwork. Focus attention on your breath, noticing each inhale and exhale. When your mind wanders, gently bring it back to the breath. Breathing techniques like this can be practiced anywhere—at your desk, while standing in line. Recommended for managing daily stress and panic attacks.

Yoga. Combines physical postures, breathing techniques, and body scans to reduce stress, improve flexibility and balance, increase strength, manage pain, and improve sleep. 

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. A powerful way to break cycles of negativity and foster genuine connection.

Mindful Walking. 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. A quick way to ground yourself in the Now. Simply pause and take note of what you see, hear, smell, taste, and touch at the present moment.

Slow Eating. 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. 

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.

Gratitude Exercise. Take a moment at the end of each day to reflect on what you're thankful for—like a kind gesture, a beautiful sunset, or even a warm cup of coffee. Keep a gratitude journal.

Active Listening. When someone talks to you, really listen—without planning your response or getting distracted. It makes conversations richer and relationships stronger.

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.