It was a normal Tuesday morning. While I made breakfast, I went through my emails with one hand and listened to my daughter talk about her school project with the other. It was a perfect opportunity to consider incorporating mindfulness exercises into my routine.
When things like these happen, I remember how important it is to do mindfulness exercises every day to be fully present. She suddenly grasped my face with her little hands and said, “Mama, are you even here with me right now?”
Her question deeply affected me. Despite being physically present, my thoughts were scattered, focusing on work, revisiting yesterday’s disagreement, and fretting about the upcoming meeting. I wasn’t truly experiencing my life; I was merely going through the routine.
I found an article on mindfulness exercises that night. The idea sounded easy: be totally present in whatever you do. But could anything so simple truly work?
Spoiler: It did. And that made everything different.
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My First Awkward Attempts at Being Mindful
The first time I tried mindfulness exercises, it was amusing. I chose to wash the dishes “mindfully.”
- The guide remarked, “Feel the warm water.” Good.
- “Notice how the soap smells.” Okay.
- “Be there for the experience.”
Then my thoughts went:
- Did I send that email for work?
- What was up with my neighbor looking at me today?
I need to look at my phone…
Three minutes in, I realized I had been cleaning the same dish while my mind was somewhere else. This mindfulness thing was tougher than it seems!
I discovered that mindfulness isn’t about clearing your thoughts; it’s about gently bringing your attention back when it wanders. And boy, did I travel.
The 5 Mindfulness Exercises That Really Helped Me
These were my lifelines after months of trying and failing:
1. The 5-4-3-2-1 Grounding Method (For When You’re Panicking)
- When I became anxious, I’d
- Five things I could see
- 4 things I could feel
- 3 things I could hear
- 2 things I could smell
- One item I could taste
This simple mindfulness practice brought me back to my body and away from my racing thoughts.
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2. Coffee breaks with mindfulness
I stopped drinking coffee quickly as I worked and began
- Holding the warm cup in my hands
- Noticing the smell
- Really savoring each sip
- Those three minutes became my favorite thing to do every day.
3. Walking with Purpose
I used my commute as practice.
- Feeling my feet touch the ground
- Seeing how my arms moved
- Actually seeing buildings I’d passed by for years
When you really pay attention, you find enchantment in everyday things.
4. The “One Thing” Rule
I stopped doing more than one thing at a time. I only ate when I was actually hungry.
I kept my phone away while I played with my kid. This one thing made me feel like a person again.
5. Body Scan Before Bed
Before bed, I would mentally “check in” with each portion of my body to let go of stress. This mindfulness practice worked better than any sleep hack to help me sleep.
How Mindfulness Exercises Changed My Brain
The changes snuck up on me: mindfulness exercises
Traffic bottlenecks shifted from “I’m so mad!” to “Hmm, look at those cool clouds.”
Instead of “I can’t do this,” work stress turned into “This is hard.”
Time with family seemed more genuine, slower, and richer.
Science tells us why: Mindfulness activities done on a regular basis make the brain’s “pause button” between stimuli and response stronger. I could choose how to react instead of automatically worrying.
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The Worst Day of My Life and How Mindfulness Exercises Helped Me
When I got terrible health news, that’s when the true challenge began. In the past, I would have
- Looked up the worst-case scenarios on Google
- Called five people in a panic
- Worrying made me ill.
However, the part of me that practices mindfulness did something unexpected: I sat with my fear. I could feel the tension in my chest and throughout my body. I was able to see my ideas (“What if…”) without getting too caught up in them.
It didn’t get rid of the dread, but it saved me from becoming lost in it. (And thank goodness, everything worked out.)
Easy Ways to Begin Mindfulness Right Now
You don’t require a lot of time or specific tools. Try to include these mindfulness activities in your day:
- Small Mindful Moments
- You should feel the water on your hands when you wash them.
- Taste your first mouthful of food.
- Pay attention to your breath during red lights.
- The Breathing Space for Three Minutes
- Recognize what you’re going through
- Pay attention to your breath
- Make your entire body more attentive.
- Mindfulness Exercises: Gratitude Pauses
- Take note of the following things in your mind during the day:
- One wonderful thing you see
- One sound you like
- One thing your body performed nicely today
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The Surprising Benefits of Mindfulness Exercises
Mindfulness activities provided me with benefits beyond just stress relief, including improved communication skills.
More in-depth talks (People can tell when you really listen)
The sight of raindrops on windows brought me back to a state of amazement. The aroma of books fills the air!
Be more patient (Toddler tantrums became less about “fixing” and more about being there.)
What is more valuable? Being present for both the big and small events in life is important, rather than missing them because I am preoccupied with my thoughts.
It’s your turn: Start small and start now.
If you’re saying to yourself, “I don’t have time for this,” listen to my hard-earned advice: mindfulness exercises
You don’t have to:
- Cross your legs for hours
- Get rid of all your thoughts
Do it “well.”
You just need to conduct mindfulness exercises.
- Focus on the present moment, even if your mind wanders.
- Come back to now slowly
- Do it again (since you’ll get lost again)
The clothes, the emails, and the things you need to accomplish will still be there. But if you do mindfulness activities, you’ll encounter them from a peaceful position, not a chaotic one.
Last thought: mindfulness exercises
Did the young child question whether I was truly present with her? Now, when we play, she pauses and says, “Mama, your eyes are listening.”
That’s the magic of being mindful: it helps us get back the life we’re too busy to recognize we’re living.
So take a deep breath. Feel what you are right now. Welcome home to this moment, even if it’s not flawless or lasts very long.
