10 mindfulness exercises to include in your daily routine
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Mindfulness isn’t just meditation. It's a state of presence that can be applied to any activity to make it mindful, including eating, walking, and breathing.
How present are you in your own life? Many of us spend each day on autopilot, absorbed in regrets about the past or worries about the future. Mindfulness offers a way to hit pause, take a breath, and reconnect with the world around us.
Especially on days where life feels hectic, taking a moment to check in and ground yourself can make the difference between a stressful day and a successful day.
Mindfulness: the state of being present
At its core, mindfulness means fully engaging with the here and now. It’s about immersing ourselves entirely in the present moment, openly accepting our thoughts, feelings, and bodily sensations without judgment or resistance. This practice allows us to consciously choose how to respond to each moment.
There are many opportunities to practice mindfulness during the day. We can employ a mindful mindset when washing dishes, getting dressed, or even taking a shower. It’s all about tuning into yourself, your feelings, your surroundings, your body, your breath.
Imagine taking a mindful walk instead of simply walking down the street. You’d notice the sun on your face, the crunch of leaves underfoot, and the trees dancing in the breeze. Each moment comes alive with discovery. Even habits like eating become rich sensory experiences when practiced mindfully.
Over time, this awareness heightens our gratitude for the everyday gifts we overlook when lost in distraction. By making it a daily practice, mindfulness offers an opportunity to cultivate wisdom, peace, and purpose.
💙 Try this meditation on Mindful Walking the next time you’re lacing up your shoes.
The benefits of mindfulness
Paying close attention to our thoughts, feelings, and sensations without judgment helps us cultivate greater self-awareness and understanding. This practice has been linked to a wide array of benefits, affecting nearly every aspect of our lives and significantly improving our overall wellbeing.
Mindfulness can help you tame stress
Stress often seems unavoidable in a world that pushes us towards constant productivity and multitasking.
Mindfulness is an antidote to this, allowing us to step back, slow down, and approach our lives with a more peaceful, centered mindset.
Mindfulness can help you achieve emotional balance
Mindfulness also helps us build a more robust emotional toolkit, enabling us to better understand and modulate our feelings.
By observing emotions with curiosity rather than suppressing them, we can handle challenging situations and relationships with greater presence and grace.
Mindfulness can help you sleep soundly
Mindfulness can improve sleep quality by promoting relaxation and reducing anxiety, leading to more restful nights and energized days.
Understanding our habits via self-awareness helps us build routines that optimize sleep.
Mindfulness can help you make wiser choices
Mindfulness can reduce impulsiveness and knee-jerk reactions, allowing for more considered, thoughtful decision-making.
Seeing situations clearly rather than through the fog of emotions leads to the best outcomes personally and professionally.
Mindfulness can help ease anxiety
For those struggling with anxiety, mindfulness offers a means to manage and alleviate these often overwhelming feelings.
A non-judgmental awareness of our thoughts and feelings can help us see our anxiety for what it truly is — a temporary state, not a permanent trait. This can help to reduce anxiety levels and promote greater mental clarity.
10 mindfulness activities to enrich your day-to-day life
We can cultivate mindfulness through simple exercises woven into each day. Mindfulness isn't a strict prescription but a new way of viewing your life. From mindful eating to mindfulness meditation, find the mindfulness practices that resonate with you. Here are some suggestions to try out:
1. Try counting
The 5-4-3-2-1 mindfulness exercise engages your senses to ground you in the present moment.
See: Spot five things around you.
Touch: Notice four things you can feel.
Hear: Listen for three sounds.
Smell: Detect two scents.
Taste: Identify one taste.
Pause and slowly tune into each sense, taking time to observe details. Make it part of your daily routine, or use it as needed to pull you into the here and now.
💙 Try this practice on the Daily Jay, guided by Jay Shetty
2. Eat mindfully
Mindful eating is about fully engaging all our senses to appreciate and savor our food. Instead of eating without pause, we take the time to notice the look, smell, texture, and taste of what we're eating.
Try making at least one meal a day an exercise in mindful eating. Turn off distractions, put down your fork between bites, and actually taste each morsel.
💙 Explore our Mindful Eating Masterclass with Dr. Michelle May.
3. Practice mindful movement
Physical activity can also be turned into a mindfulness exercise. Whether it's yoga, tai chi, or simply stretching, mindful moving involves paying attention to the sensations in your body as you move.
Feel your feet on the ground, your muscles flex and relax. Movement becomes meditation when you pay attention to every sensation.
💙 Try out this episode of The Daily Move that focuses on mindful movement.
4. Drive mindfully
Even mundane activities like driving can become mindfulness practices.
Instead of letting your mind wander during your commute, try to stay present. Pay attention to the feeling of the steering wheel in your hands, the sound of the engine, and the view through the windshield. Notice any thoughts or feelings that arise without judgment.
💙 Sometimes music helps you to drive more mindfully. Night Drive by Ministry of Sound is designed to keep you relaxed yet alert behind the wheel.
5. Breathe mindfully
Mindful breathing exercises bring our attention to the natural rhythm of our breath, promoting relaxation and mental clarity.
Try setting aside a few minutes daily to sit quietly and focus on your breath. Observe each inhale and exhale, noticing how your belly and chest rise and fall with your breath. Whenever your mind starts to wander, gently bring it back to your breath.
💙 Even a one minute breathing practice can help you be more mindful and centered.
6. Try walking meditation
Walking meditation combines physical activity with mindfulness which is a great way to relax the mind while also stretching and moving the body. Both movement and mindfulness promote relaxation and overall wellness.
As you walk, pay attention to the sensation of your feet touching the ground, the movement of your body, and the rhythm of your breath. Walking meditation can be done anywhere, from a park to your living room.
💙 Try Walk Away Stress with Dr. Eric López.
7. Practice a body scan meditation
A body scan is a mindfulness exercise that involves mentally scanning your body from head to toe.
As you move your attention through your body, notice any areas of tightness or discomfort. Consciously soften and relax those spots to promote relaxation.
💙 Check out this 10 minute body scan meditation to help you slow down and feel more present.
8. Focus on single-tasking
Multitasking has become the norm, but it often leads to stress and reduces productivity. Try single-tasking instead.
Dedicate your full attention to one task at a time. You'll likely find that you're more efficient and less stressed.
💙 New to this idea? Try Settle Down by Single Tasking with Jay Shetty.
9. Make a gratitude list
This practice helps us focus on the positive aspects of our lives, fostering happiness and contentment.
Keep a daily gratitude list of all the big and small blessings that enrich your life.
💙 Sometimes making a list isn’t enough. Explore our Gratitude Masterclass for a more in-depth gratitude practice.
10. Practice mindful listening
Mindful listening improves communication and strengthens relationships.
Next time you're having a conversation, focus entirely on the speaker, ignoring distractions (silencing your phone can help). Before responding, take a moment to ensure you've considered what you will say.
💙 Really listening to someone can be challenging. Here’s a short practice on Listening Deeply.
Mindfulness FAQs
What are 5 mindfulness practices?
Five simple mindfulness exercises include
Each practice encourages you to pay attention to the present moment and fully engage with your surroundings and experiences.
What are some mindfulness activities?
You can incorporate a wide range of mindfulness activities into your daily routine, such as journaling, gardening, painting, or any activity that helps you focus on the present moment. Other popular activities include yoga and tai chi, which combine physical movement with mindfulness.
How can I be mindful with ADHD?
For individuals with ADHD, mindfulness can be particularly beneficial in managing symptoms such as impulsivity and inattention. Strategies can include structured mindfulness exercises like deep breathing or body scans, or incorporating mindfulness into everyday activities like eating or walking. Start with small, manageable moments and gradually increase the duration of your practice over time.
How can I practice mindfulness on my own?
Practicing mindfulness on your own is very possible and can be highly beneficial. Choose a quiet and comfortable space where you can spend a few minutes each day on mindfulness exercises like focusing on your breath, conducting a body scan, or simply observing your thoughts and feelings without judgment.
Calm is designed to support your mindfulness journey. With a suite of immersive guided meditations, Sleep Stories, breathing exercises, and mindful movement, Calm provides practical tools for mindfulness in the modern era.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
