Stop measuring days by degree of productivity and start experiencing them by degree of presence. —Alan Watts
A sustainable practice features a set of mindfulness (or touchstone) exercises specifically designed to help you leave stress behind and “enter the Now.” Here are some of the exercises typically recommended:
Breathwork. Breathwork is a very powerful way to enter the Now. It often serves as an anchor touchstone. Various methods 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 your body relax and your mood improve. 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. Often practiced in group classes or at home, it helps improve flexibility, strength, posture, and balance, while using your body as a convenient touchstone for dropping in on presence and boosting your parasympathetic response.
Mantra (Repetitive Phrasing). Repeating a mantra or inspiring quote (either out loud or in your head) can also serve as a touchstone, anchoring you in the moment and strengthening your capacity to keep your focus on the here and now.
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.
Guided Imagery. A favorite touchstone of mine is using my imagination to create positive images or brief scenarios that foster calm or positive feelings. This exercise can also strengthen your ability to switch out of intrusive thoughts, overthinking, or ruminations.
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. Research has shown that simply listening to birdsong can reduce anxiety.
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/ACT 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.
Mindfulness Exercises
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