Simple Mindfulness Exercises You Can Do to Feel Better

Be conscious of your surroundings. It includes visual observation and paying attention to sounds, smells, and emotional atmosphere. Observe your surroundings: notice the colors, shapes, and try to use all your senses. Then reflect on the experience.

Savor your morning beverage. Pay attention to the process of making your coffee or tea. Notice the unique smells of what you're using, the warm steam coming off your drink, and how the hot cup feels in your hand.

Bask in clean laundry. Whilst folding laundry, concentrate on the textures of the fabric and breathe in the scent of the detergent you used.

Limit distractions. Commit to doing or completing a task without distractions for a certain period of time. That means putting your phone aside, ignoring notifications and only sticking to websites that are required for the completion of the task.

Go cold turkey on social media. Try a social media detox and watch as your productivity soars and anxiety decreases when you’re not constantly bombarded with images of friends and idols living their best life. The inconvenience of having to re-enter your password should be enough to dissuade you from signing in again for a while.

Create phone-free zones. Make certain areas in your home a phone-free zone. For example, you could start with the bathroom or the dining table. Once you have relieved yourself, or eaten your meal, your phone will be right where you left it.

Mindful drawing. It's not about creating a masterpiece or demonstrating technical skills but about the process of drawing itself and illustrating our feelings on the canvas.

Write a journal. Journaling is an excellent stress-reliever and calms an overactive mind. There are many topics to journal about, such as occurrences throughout the day that made you happy, things you’re thankful for each day.

Mindful listening. This practice helps promote better communication and deeper connections. Focus on what you're hearing, whether it's the words of a loved one, the sounds of nature, or your favorite piece of music. Try to avoid forming judgments or responses while you listen. Instead, embrace the sounds and silences, and notice the emotions they evoke within you.

Body scan meditation. Focus your attention slowly and deliberately on different parts of your body, from your toes to the crown of your head. As you concentrate on each area, observe any sensations, such as tension, warmth, or relaxation, without judgment. This practice helps increase bodily awareness and presence.

Sitting meditation. This is one of the most traditional forms of mindfulness practice. Choose a quiet and comfortable space, sit with a straight back, and close your eyes. Focus on your breath — its rhythm, the sensation of air entering and leaving your body. If your mind wanders, gently guide it back to your breath.

Walking meditation. It involves being fully present while you walk. Start by paying attention to the sensation of your feet touching the ground, then gradually extend your awareness to the rest of your body and surroundings. It's a wonderful way to practice mindfulness while engaging in physical activity.

A reduction in stress. Mindfulness has been shown to reduce stress by developing our capacity to cope with stressors adequately and improving mood. If you're experiencing sleepless nights due to anxiety, or finding yourself snapping at loved ones or coworkers out of irritability, you should consider integrating mindfulness into your routine. Engaging in mindful practices could bring a significant positive shift in your overall well-being and the way you navigate your day-to-day life.

Understanding pain. Physical and emotional pain is an inherent part of life. Yet, how we perceive and react to this pain significantly influences our experiences and quality of life. Practicing mindfulness doesn't necessarily eliminate pain, but it equips us with the tools to understand our pain better and reshape our relationship with it.

Reduced susceptibility to depression. Mindfulness is thought to reduce depressive symptoms and anxiety by increasing our ability to regulate our emotions. We might not be able to avoid negative emotions completely, but what we can do is acknowledge them instead of resisting them.

Improve relationships with food. Studies have shown that practicing mindful eating prevents you from overeating and ensures good digestion, that will align with the body's natural cues. So mindful eating harnesses the full nutritive value of food and fosters a healthier relationship with eating, making weight management more attainable.

Enhancing communication skills. We often find ourselves physically present in conversations but mentally preoccupied, missing out on crucial elements of the exchange. Through mindfulness, you learn to clear away the mental clutter and focus on the person in front of you. You become more responsive to their words, emotions, and non-verbal cues.