Mini Mindfulness Exercises for Busy Days
We all know grounding and self-regulation skills are helpful, but it can be hard to find the time to practice them (especially when life feels busy or stressful). Grab a small moment of mindfulness with these grounding-based ideas that you can weave into your day, no extra time required.
Ground in Small Moments.
The more you sprinkle grounding into your everyday routine, the more natural it will feel to use this skill when your emotions become overwhelming. Even just a few intentional moments can help you feel more present, calm, and centered throughout your day. Below are some ideas for how to pull grounding into daily tasks.
Washing the dishes: Notice the warmth of the water, the slipperiness of the suds, and the fresh smell of the soap.
Drinking your morning coffee or tea: Pay attention to the weight of the mug in your hands, the rising steam, and the taste of each sip.
Taking a walk: Feel your feet hitting the ground, notice the movement of your arms, and observe the colors or sounds around you.
Showering: Tune into the sensation of the water on your skin, the smell of your shampoo, or the sound of the water hitting the tiles.
Cooking: Notice the textures of ingredients, the sizzling sound of food in the pan, and the mix of aromas filling your kitchen.
Snuggling your dog, cat, or another pet: Notice the texture of their fur under your hand, the warmth of their body, and the rhythm of their breathing or purring. Pay attention to the little movements and the connection you feel in that moment.
Watering plants: Feel the weight of the watering can, notice the smell of soil, and observe the movement of the leaves and flowers as you water them.
Listening to music: Focus on the different instruments, rhythms, or lyrics. Notice how the sound feels in your body or lifts your mood.
Driving: Notice the feel of the steering wheel, the sounds of traffic, or the rhythm of your breathing as you safely focus on the present moment.
Looking out a window: Observe the movement of clouds, trees, or people. Notice colors, patterns, and small details you might usually overlook.
Chewing gum or eating a snack: Notice the texture, taste, and movement of chewing. Pay attention to the flavors and sensations fully.
Lighting a candle or incense: Observe the flame or smoke, notice the scent, and feel the ritual of lighting it.
Observing your breath: Even for a few seconds, notice the rise and fall of your chest or belly without trying to change it.
