In this article, you’ll learn simple ways to incorporate mindfulness training into your daily life. You’ll find 100 mindfulness exercises you can use throughout your day. Before we get to the exercises, it’s important to know what mindfulness is and why it’s important to our well-being.
Why Mindfulness?
Throughout my life, I’ve struggled with underlying anxiety. I worried about:
- the future,
- the past,
- my family,
- whether I left the curling iron on,
- people I know,
- people I didn’t know,
- situations,
- whether I locked my door, etc.
You name it, I was anxious about it. Luckily, I’ve only had a handful of panic attacks…when the anxiety got the worst of me. When my daughters were in middle school, they started showing signs of anxiety, and this worsened my stress…worrying about them.
I had been toying around with guided meditations to help calm my nerves, but that seemed to help only at that moment. The magic pill for my worries came after enrolling at the Functional Medicine Coaching Academy. In this program, I learned about mindfulness and about living in the present moment. Mindfulness allows me to deal with the anxious thoughts that would take up so much space in my head. When I am mindful, I feel more balanced and think clearly. It allows me to handle the hard stuff better by being calmer and more centered. While it’s effective for people with anxiety, everyone can benefit from it.
In today’s busy world, it is essential to take time for mindfulness. Mindfulness is a form of self-care that you can apply to anything. It’s the act of focusing on the present moment and accepting it without judgment. Whether washing dishes, chopping vegetables, reading a book, or even running on the treadmill, you can be mindful in any activity. Mindfulness has countless benefits, and it’s free and easy to practice!
“Realize deeply that the present moment is all you have. Make the NOW the primary focus of your life.”
– Eckhart Tolle
How mindfulness is different from meditation
Mindfulness isn’t about sitting in a lotus pose for hours, focusing only on your breath. You can be mindful while watching a sunset, eating a piece of chocolate, or even washing dishes. You can be mindful while meditating, but you don’t need to meditate to practice mindfulness. Meditation is a focused formal practice for a set period, and mindfulness is something you can practice at any moment.
Mindfulness is a way of being in the world. It’s about being present in the moment and not getting caught up in the past or the future. It’s about being aware of what’s happening around you and fully engaged with the world.
Here are 100 different ways to bring more mindfulness into your life. You will learn to appreciate each moment if you try these techniques.
100 Mindfulness Exercises
Simple mindfulness exercises to start the day
Why don’t you start each day with a mindfulness exercise?
#1. Take the early morning hours to appreciate your body when you wake up. Notice how it feels when you stretch out your arms and legs-are you stiff or relaxed? Take note of any sounds you hear outside or inside, and feel the softness of your sheets underneath you.
#2. One way to truly appreciate your body is to complete a body scan. A mindfulness body scan is a simple way to check in with how you’re body is feeling. Start by focusing on your toes. Then move to the rest of your body, from your toes to your head.
#3. When you make your bed in the morning, take time to appreciate the bed which gives you rest. Notice what your bed looks like before you make it. What does the mattress feel like? Is it lumpy or soft? As you make your bed, notice whether the sheets are smooth or wrinkled. What does the bedding feel like as you pull it up and make the bed? Take a minute to admire how tidy your bed looks once it’s made. Feel grateful for the chance to make your living environment a little bit nicer.
#4. Drink your morning coffee with full awareness. Instead of rushing through your morning cup of joe, try drinking it with mindfulness. You will have a more relaxed and enjoyable morning.
Mindfulness exercises when you get ready for the day
#5 Practice in the shower. When I’m getting ready for the day, I use my shower as a mindfulness exercise. You can use the time in the shower to clear your mind and focus on preparing for the day. You can close your eyes and notice the warm water surrounding you. I enjoy using different shampoos and soaps because each has a unique smell. When was the last time you took the time to notice the scent of your soap?
#6 Pay attention to how your clothes feel as you get dressed. Take note of the texture and how it feels on your skin. Over time, you will regularly notice the unique textures of your clothing items.
Mindfulness exercises during your commute
#7. Appreciate your surroundings on the way to work. Try playing a driving game like “Find something purple” (or yellow, red-you get the idea) on the road. This allows you to appreciate things you may have never noticed before. Or, you could drive with no distractions and simply enjoy your surroundings.
#8. Take a few deep breaths if the traffic drives you crazy. Focus on the details of the cars around you if you are sitting in traffic. Look for novel bumper stickers and be curious about the other people experiencing the same traffic.
#9. Appreciate the other people sharing public transportation with you. What are the people around you wearing? What are they doing? Of course, you don’t want to stare. Just take notice.
Mindfulness exercises while eating and drinking
#10. Practice the mindfulness exercise of slowing down and eating mindfully. Savor each bite. Chew your food slowly and notice each bite’s flavors, smells, and textures. Slowing down and enjoying your meals can help curb emotional eating and prevent overeating.
#11. Try mindful eating while you’re snacking. When you eat a small snack, make a mental note of the five senses you use to eat: what you taste, smell, hear, see, and touch. This will help you avoid mindless eating. Have you ever shoved a handful of chips into your mouth without paying attention?
#12. Try dipping a tea bag in and out of hot water to see how the water changes as you swirl it around. I also love adding milk to my tea and watching the swirls of milk.
#13. Feel the temperature of your cup and notice whether it’s hot or cold. Notice the temperature changes as you hold your cup.
#14. Be mindful while you’re eating breakfast. Get up a little earlier so you don’t have to rush through the day’s first meal. Actually, sit down to eat your breakfast. Take note of the food’s smell, the taste, and how it feels to be sitting still with your feet grounded on the floor.
#15. Be mindful while you’re drinking water throughout the day. Notice when you are thirsty. Appreciate how wonderful it feels to stay hydrated. Note how your throat feels from when the water touches your lips until you swallow.
#16. Pay attention to your food cravings. Instead of automatically reaching for your desire, be mindful of your body cues. Notice whether you are actually hungry. We make better choices when conscious of whether our body truly needs food.
Mindfulness exercises while doing housework, gardening, and yard work
#17. Cleaning and other household chores can be a great time to be mindful. Instead of treating housework as drudgery, use it as a time for mindfulness. Sometimes I like to put on calming music to set the mood, and then I just focus on the task at hand.
#18. Use gardening or yard work as a mindfulness exercise. Working outside can be a great way to unwind. When cleaning your garden beds or pulling weeds, take note of how it feels for the sun and wind to hit your skin. Appreciate the colors and smells of your surroundings. Be in the moment and experience each second of your outdoor work to its fullest.
#19. Be mindful while you’re washing the dishes. Pay attention to how the water feels, the sound of dishes clinking together, and the smell of the dish soap.
#20. Be mindful when you’re cleaning something in your house. Take note of what the various surfaces feel like as you scrub them. What do your cleaning products smell like? Notice your accomplishment when you finish cleaning.
#21. Be mindful when you fold your laundry. As you pick up each piece of clothing, notice how it’s made. Notice the different textures as you fold the laundry.
The little things? The little moments? They aren’t little.
Jon Kabat-Zinn
Mindfulness exercises for listening
#22. Do you listen to music? Try this mindfulness exercise: focus on listening rather than letting your mind wander. Are there lyrics that speak to you? Do specific instruments stand out to you?
#23. Stay mindful when watching a movie. I have a tendency to multitask while we watch movies. When I am fully engaged and only focused on the film, I can focus on the plot. This makes my family happy because I’m not asking them to fill me in.
#24. Go to an orchestra concert. Close your eyes and see if you can pick out each instrument. Pay attention to the dynamics of the music. When does the music get softer? When does it get louder?
Mindfulness exercises for movement
#25. Take a walk. Walking can be a powerful mindfulness meditation exercise. When walking, focus on the sounds around you and how your feet feel when they hit the ground. Try to think of each step as a separate experience instead of having one footstep blend into the next. Pay attention to the sights around you and notice how your body feels as it moves.
#26. Be mindful while you’re walking around your neighborhood. It’s surprising how much information is available to you when you pay attention. You’ll notice new things about the world around you.
#27. Be mindful while you’re running on the treadmill at the gym. Pay attention to your shoes hitting the belt. Feel how your legs move you along, and observe the other people who are also working out around you.
#28. Be mindful during your workout routine. Notice how your body feels as it moves. How do your muscles feel during each particular exercise? The more you pay attention to the muscles, the better your results. Feel each breath that enters and exits your nose or mouth. Listen to all the sounds in your immediate vicinity.
#29. Be mindful when you stretch your body. Pay attention to the sensations running through your muscles as they pull and tighten. Notice how it feels to move them in each direction, and enjoy the feeling of each limb as it stretches.
#30. An excellent mindfulness exercise is yoga. Practicing yoga poses brings your attention and focus inwards, and you’ll learn to appreciate the movement of each body part.
Mindfulness exercises to find peace
#31. Try mindfulness meditation. Sitting in silence for even five minutes can help clear your mind to focus on the present moment.
#32. Keep a gratitude journal. This mindfulness technique allows you to take the time to appreciate all that is right in your world. Reflect on how your day went, and recall at least three things you are grateful for daily.
#33. Be mindful while sitting with your feet up for a few minutes of relaxation. Notice how it feels to breathe, the weight of your body sinking into the chair, and any sounds that might be nearby.
#34. Spend some time in nature. Take a moment to notice all the different sounds around you- the wind, birds chirping, and leaves rustling.
#35. Dim the lights and light a candle. Notice the different colors that dance around you. Watch the flame and feel how it relaxes your body, mind, and soul.
#36. Be mindful by recalling a fond memory from your past. Think about where you were, what you were doing, who was with you, and how it made you feel. Try to remember as many details as possible.
#37. Be mindful while looking up at the night sky. Think about the different planets and galaxies that make up our solar system, and look at the stars and the moon. Think about how many people on Earth are gazing at the same thing you are.
#38. Watch a sunset. Watch as it moves across the sky, and think about how beautiful nature can be.
#39. Be mindful as you look at the clouds in the sky. Appreciate their form and shape. Let yourself feel wonder as you watch them form different shapes. Enjoy how beautiful and vast the world is.
#40. Try coloring. It’s not just for kids. Coloring is a peaceful and relaxing mindfulness exercise. When coloring, pay attention to how your hand moves across the page. Notice how you pick up the crayon, how you hold your crayon, and how you put the crayon on the paper. Look at the colors on the page and notice how they blend together.
#41. Check-in with your senses. If life gets crazy and you feel anxious, take a few minutes to do a sensory check-in. Put your hand on your heart and feel the steady beats. Close your eyes and listen to the sounds around you. What is the closest noise you can hear? What is the furthest noise? What do you smell? What do you feel? Open your eyes and notice the colors and shapes that surround you. Notice the small movements of your body.
#42. Notice something beautiful or new in your everyday surroundings. How often do we go through our day not really looking at the things around us? We can be so busy looking at our phones that we forget to look at what is in front of us. Take a moment to see the world around you. You may discover some new ways of looking at things.
“Does anyone ever realize life while they live it…every, every minute?”
Thornton Wilder, Our Town,
Mindfulness exercises to improve your social skills
#43. Focus on other people when you’re with them instead of letting your mind wander. Are they feeling happy or upset? What do their body language and tone of voice tell you? Focus on their words rather than your own train of thought or distractions around you. If you find yourself distracted, bring your attention back to the person talking.
#44. Be mindful when spending time with your family. Make new memories, hear how they laugh and smile, and feel fortunate to have them in your life.
#45. Do deep breathing exercises before entering a social situation that might make you nervous. It will be easier for you to remain calm and focused on your conversation. You may feel more centered and balanced, which helps you better read and listen to people.
#46. Be mindful when you’re listening to someone’s personal problems. Listen to each word they say instead of thinking about how you would respond to their problem. Don’t try to fix them-just listen and try to be empathetic to what they’re going through.
#47. When you’re in a group, be aware of the different people in the room. Notice how their body language and tone of voice change according to who they are talking to.
#48. Be aware of your body language. Are you closing yourself off, or do you look approachable? Are you making eye contact, or are you looking at something else? Remember that your body language is the first thing people notice about you. If you want to make a good impression, you will want to ensure that your body language conveys the message you want to share.
#49. Be mindful when you hug a loved one. Take note of your feelings and what it’s like when you’re embraced by another person that loves you.
#50. Be mindful by noticing something special about a loved one every day. Think about how they smile and what makes them unique. Look into their eyes and let them know you see them for who they are. Feel the warmth in your heart when you love someone unconditionally.
#51. Be mindful when someone asks you how you are doing. Stop and think about how you’re feeling at that moment, and respond meaningfully.
#52. Be mindful when you say thank you. Look directly into the other person’s eyes, and give a genuine “thank you.”
#53. Be mindful when you receive a compliment. Accepting a compliment is one of the hardest things to do. We often want to brush off the compliment. Instead, enjoy it. Think about what they said, accept their kind words, and feel proud of the praise they gave.
#54. Be mindful when you’re about to say something that could hurt someone else’s feelings. Stop yourself before you open your mouth. Think about how much it would affect them if you said what was on your mind. Decide if there is a better and kinder way to approach them.
Mindfulness exercises for self-compassion
#55. Try a mindfulness exercise to calm yourself when you’re upset or angry. Perhaps your emotions are telling you something is wrong or that you need to take time for self-care. Take a moment to gather yourself before moving on from the situation that made you feel this way. When I find myself in challenging situations, I remind myself that I will be OK.
#56. Try loving-kindness mindfulness meditation. Here is the basic idea.
1. Start with yourself and wish yourself happiness and peace.
2. Then you move outward to someone you love wishing them the same.
3. Then move to someone you like but might not know well.
4. Then choose someone you don’t really know.
5. Then wish someone you don’t always get along happiness and peace.
6. Finally, move to all beings everywhere.
#57. Treat yourself to fresh flowers and enjoy every aspect of them. Smell the different fragrances on each individual flower. Feel how soft their petals are on your skin, and appreciate their natural beauty.
#58. Be mindful whenever you pass by a mirror. Look at yourself and smile. Appreciate your body and the amazing things it does for you.
#59. Be mindful as you notice your emotions. Embrace the highs and lows of life, and feel gratitude for the chance to experience it all.
Mindfulness exercises to improve sleep
#60. Be mindful when you’re getting ready for bed at night. Feel all the different sensations of your pajamas on your skin. Look around your bedroom and notice something you haven’t observed lately.
#61. Be mindful while you’re lying in bed at night. Feel each part of your body as it rests on the mattress. Listen to the different sounds in your home. Resolve to sleep soundly for a certain amount of hours so you can wake up refreshed the next day.
#62. If you’re struggling to fall asleep or if your mind is racing, try writing down what’s on your mind. Rather than ruminating about it all night, capture the thoughts keeping you up into a notebook.
#63. One of the best mindfulness exercises to improve your sleep is to do a guided bedtime meditation. Meditation is a great way to ease into rest; it calms your mind and helps you focus. You can find many guided sleep meditations on Youtube and Spotify.
#64. Try doing some deep breathing exercises when you can’t sleep or if you wake up in the middle of the night. Focus only on your breath, not on your thoughts.
Mindfulness brings us back to the present moment and provides the type of balanced awareness that forms the foundation of self-compassion.
Kristin Neff
Mindfulness exercises to reduce blood pressure
#65. When you feel overwhelmed, try practicing mindfulness by focusing on taking deep breaths. Sit silently in a quiet environment for a few minutes to calm down. Calming yourself will help you deal with the situation at hand more effectively.
#66. Feel your heartbeat, and take note of its speed and how it feels inside your chest.
#67. Try a heart coherence activity. You can learn more about that here.
Mindfulness exercises to bring awareness to your daily activities
#68. Write a list of the things you do daily and reflect on how you feel as you complete each task. What emotions do these activities bring about? How does your body feel during and after completing them?
#69. Work with intention. Instead of rushing through each task, take a moment to pause and prepare to do the job with intention. Bring your full attention to the task. You’ll discover that every duty presents an opportunity for awareness. When you give your full attention to each job, you will experience it from a new perspective.
#70. Pay attention to your movements throughout the day. How is your posture at any given moment? Do you have any habits you didn’t notice before, like shaking your foot or tapping your pencil?
#71. Pay attention when you wash your hands. Notice the different sensations. Look at how you move your hands. Feel the tension of your hands while lathering them with soap.
#72. Be mindful when you wash your hair. Take in the scent of your shampoo and conditioner. Feel how the shampoo suds up as you scrub into your scalp. Pay attention to each how the water as it flows onto your head.
#73. Be mindful when you brush or comb your hair. Think about how soft and smooth your hair feels. Appreciate how it falls into place and the color of your hair.
#74. Be mindful by taking a bubble bath. Watch how the bubbles change in the water. Scoop some up with your hand and listen to the tiny sound of them popping. Notice how the bubbles fall away from your body.
#75. One short mindfulness exercise is to pay attention as you brush your teeth. Notice how it feels as the toothpaste foams as you brush your teeth. Notice the taste, smell, and feel of your toothpaste and toothbrush as you clean your teeth.
#76. Be mindful as you put your shoes on. Notice something about your shoes you didn’t see before. If you have laces, notice how it feels to tie them. And pay attention to your unique way of tying your shoes.
#77. Be mindful while you’re driving to work. Observe the other cars on the road, and note what they look like and how fast they’re moving. Feel yourself pressing on the brakes or gas pedal, watching as you pass the scenery.
#78. Be mindful at the end of your work day. Take note of all the different people around you. Listen to the sounds as you leave the building. Notice the expression on people’s faces as they head home.
#79. Be mindful while you’re watching TV or a movie. Watch the images onscreen as they move from one to the next. Notice how you feel while watching and how it affects your mood.
#80. Be mindful while you’re using your phone. Notice how it feels in your hand and how it lights up when you tap the screen. Examine your home screen. How many apps do you have on your phone? Are there some you don’t recognize or you haven’t used in a long time? Notice how it feels to declutter your screen.
#81. Be mindful while you’re typing on the keyboard. Notice the letters on the keyboard as you type. Listen to the sounds the keys make when you press them, and feel your fingers resting on the keys.
#82. Be mindful while you’re reading a book. Turn the pages slowly. Notice how the paper feels in your hands. Observe how long it takes to read a page and how many times you have to go back to reread something.
#83. Be mindful as you cook or bake something. Notice the details of the different ingredients. What do they look like as you mix them together? What do you smell as your food bakes?
#84. Be mindful when you’re cleaning something in your house. Take note of what surfaces you clean most often throughout your home. Turn your focus to whatever you are cleaning. When you finish, observe how fresh your house smells after cleaning it.
#85. Be mindful when you fold your laundry. Think about how lucky you are to have clean clothes and feel grateful for the chance to do something so simple. Feel the different textures as you fold the clothes.
#86. Do only one thing at a time. Don’t multitask and spread yourself thin. Focus on one thing at a time and do it with all your heart and attention.
#87. When you end your work day, mindfully end it. As an entrepreneur, I am guilty of continuing my work into the evening. But, it’s important to wrap things up so you can give yourself time for rest and renewal. Make a ritual out of ending your work day.
“Be happy in the moment. That is enough.”
Mother Teresa
Mindfulness activities when you are out and about
#88. Be mindful while waiting in line at the grocery store, bank, or post office. Notice the different people around you, what they look like and how they are behaving. Listen carefully to the sounds coming from nearby conversations or other noises you hear.
#89. Be mindful while you’re riding an elevator or escalator. Note how close other people are, observe the texture of the steps on the escalator, and notice the smells and sounds around you.
#90. Another good mindfulness exercise is to notice the colors around you at any given time. You can do this when you wait for an appointment, which is much more engaging than scrolling through your phone. How many colors can you see in the room?
#91. Be mindful when you visit a botanical garden. Notice the different plants, the smells of the flowers, and the sounds of birds or insects. What kind of feeling do you get in this peaceful environment?
Mindfulness Activities to Bring You Joy
#92. Read something inspirational. Pay attention to each word and feel the message with your mind and body. Reflect on the ideas and see how they affect you at that moment.
#93. Find positive mantras or affirmations that resonate with you. Recite them. Think about the words and what you want them to mean for you and your life.
#94. Be mindful as you play with your pet. Observe its movements, actions, and the textures of your furry friend’s fur.
#95. Create your own little sacred space to practice mindfulness. You can put candles, a picture, unique trinkets, a flower, or a piece of art.
#96. Practice laughter yoga. This will bring you joy, reduce stress, and is excellent for your soul! Plus, it allows you to be mindful of joyful emotions.
#97. Learn something new that you’ve always wanted to try. You can’t help but be mindful when you learn new things.
#98. Sing along with some upbeat music. Notice how your mouth moves to articulate the sounds. Appreciate the voice you have that you might sometimes take for granted.
#99. Practice mindfulness by going to a coffee shop. This is a great place to be mindful because there are many different things to notice. Listen to the sounds of people talking, notice the smell of coffee beans, and the colors of the decor.
#100. Put away your electronics. Instead of keeping your phone in front of you, put it on silent and move it across the room. Let yourself relax without any buzzing or beeping.
Conclusion
Mindfulness is a powerful tool to help us appreciate the simple moments in our lives and become more present. There are many ways to incorporate mindfulness into your life, but finding one that works best for you is essential.
Which of these mindfulness exercises will you incorporate into your life today? Where will your mindfulness practice take you? Find one easy mindfulness exercise to try in the next few minutes. Try a few of these each week and discover what most resonates with you.
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