6 Mindfulness Exercises You Can Try Today

In this busy world of ours, the mind gets pulled from one place to the next, scattering thoughts everywhere and leaving us stressed, highly-strung and often anxious.

Most of us don’t have five minutes to sit down and relax, let alone 30 minutes or more for a session of meditation!

But it’s essential for our wellbeing to take a few minutes each day to cultivate mental spaciousness and a positive mind-body balance.

So if you’re a busy bee like me, try using these simple, practical mindfulness exercises to empty your mind and find some much-needed stress relief and calm, present awareness amidst the madness of your hectic day.

1. One Minute Breathing

This exercise can be done anywhere at any time, standing up or sitting down. All you have to do is focus on your breath for just one minute. Start by breathing in and out slowly, holding your breath for a count of six once you’ve inhaled. Then breathe out slowly, letting the breath flow effortlessly out back into the atmosphere.

Naturally your mind will try and wander amidst the valleys of its thoughts, but simply notice these thoughts, let them be for what they are and return to watching your breath.

Literally watch your breath with your senses as it enters your body and fills you with life, and then watch it work its way up and out of your body as the energy dissipates into the universe.

If you’re someone who thought they’d never be able to meditate, guess what? You’re half way there already! If you enjoyed one minute of this mind-calming exercise, why not try two?

2. Mindful Observation

This exercise is simple but incredibly powerful. It is designed to connect us with the beauty of the natural environment, which is easily missed when we’re rushing around…

Pick a natural organism within your immediate environment and focus on watching it for a minute or two. This could be a flower or an insect, the clouds or the moon.

Don’t do anything except notice the thing you are looking at. But really notice it. Look at it as if you are seeing it for the first time.

Visually explore very aspect of this glorious organism of the natural world. Allow yourself to be consumed by its presence and possibilities. Allow your spirit to connect with its role and purpose in the world. Allow yourself just to notice and ‘be’.

3. Touch Points

This exercise is designed to make us appreciate our lives by slowing the pace down, coming into purer awareness and resting in the moment for a while.

Think of something that happens every day more than once, something you take for granted, like opening a door for example. At the very moment you touch the door knob to open the door, allow yourself to be completely mindful of where you are, how you feel and what you are doing. Similarly, the moment you open your computer to start work, take a moment to appreciate the hands that let you do this, and the brain that will help you use the computer.

The cues don’t have to be physical ones. It could be that every time you think something negative you take a mindful moment to release the negative thought, or it could be that every time you smell food you take a mindful moment to rest in the appreciation of having food to eat.

Choose a touch point that resonates with you today. Instead of going through the motions on auto-pilot, stop and stay in the moment for a while and rest in the awareness of this blessed daily activity.

4. Mindful Listening

This exercise is designed to open your ears to sound in a non-judgemental way. So much of what we see and hear on a daily basis is influenced by thoughts of past experiences. Mindful listening helps us leave the past where it is and come into a neutral, present awareness.

Select a new piece of music from your music collection, something you’ve never heard before but makes you wonder what it might sound like.

Close your eyes and use headphones if you can. Don’t think about the genre or the artist. Instead, allow yourself to get lost in the journey of sound for the duration of the song. Allow yourself to explore the intricacies of the music. Let your awareness climb inside the track and play among the sound waves.

The idea is to just listen and allow yourself to become fully entwined with what is being played/sung, without preconception or judgement of the genre, artist, lyrics, instrumentation or its origin.

If you don’t have any music to hand that you’ve never listened to before, turn on the radio and turn the dial until something catches your interest.

If you don’t have a radio then take a moment to simply listen to the sounds in your environment. Don’t try and determine the origin or type of sounds you hear, just listen and absorb the experience of their texture and resonance with your being. If you recognise the sound then label it with what you know it to be and move on, allowing your ears to catch new sounds.

5. Fully Experiencing a Regular Routine

The intention of this exercise is to cultivate contentedness in the moment, rather than finding yourself caught up in that familiar feeling of wanting something to end so that you can get on to doing something else. It might even make you enjoy some of those boring daily chores too!

Take a regular routine that you find yourself “just doing” without really noticing your actions. For example, when cleaning your house, pay attention to every detail of the activity.

Rather than a routine job or chore, create an entirely new experience by noticing every aspect of your actions.  Feel and become the motion of sweeping the floor, notice the muscles you use when scrubbing the dishes, observe the formation of dirt on the windows and see if you can create a more efficient way of removing it.

Don’t labour through thinking about the finish line, be aware of every step and enjoy your progress. Take the activity beyond a routine by merging with it physically and mentally.

6. A Game of Fives

In this mindfulness exercise, all you have to do is notice five things in your day that usually go unnoticed and unappreciated. These could be things you hear, smell, feel or see.

For example, might see the walls of your front room, hear the birds in the tree outside in the morning, feel your clothes on your skin as you walk to work, or smell the flowers in the park, but are you truly aware of these things and the connections they have with the world?

– Are you aware of how these things really benefit your life and the lives of others?

– Do you really know what these look and sound like?

– Have you ever noticed their finer, more intricate details?

– Have you thought about what life might be without these things?

– Have you thought about how amazing these things are?

Let your creative mind explore the wonder, impact and possibilities these usually unnoticed things have on your life. Allow yourself to fall awake into the world and fully experience the environment.

By becoming mindful of who we are, where we are, what we are doing and the purpose, if any at all, and how everything else in our environment interacts with our being, we cultivate a truer awareness of being.

This helps us learn to identify and reduce stress and anxiety and difficult, painful and perhaps frightening thoughts, feelings and sensations.

Mindfulness exercises help centre the mind and restore balance to our lives, tempering that “monkey mind” that persistently leaps from branch to branch. Rather than being led by thoughts and feelings, often influenced by past experiences and fears of future occurrences, we are able to live with full attention and purpose in the moment.

If you want to practice more mindfulness exercises, you might like to try my popular Mindfulness Exercises book.


  1. says

    These exercises are different, but I am down to try anything to strenthen my mind and conscience. Slowly, but surely I am becoming a more observant person. I am learning from positive advice like this how to analyze my mind and thoughts to get a better understanding of how I feel. I wonder what I will feel listening to music with no thoughts. Hopefully, someday I will be able to better connect with my feelings.

    Anyways, awesome post!

    Best wishes,
    William Veasley

    • alfredjames says

      Hi William,

      The more spacious the mind, free of grasping, striving and aversion, the better you will be able to cultivate purposeful awareness and heightened clarity. Let your thoughts rise and fall and allow your mind to be present in the moment. All the best. Alfred.

  2. says

    Thank you. These are so simple but so effective. I have been practising minfulness for the past six months and slowly bu surely it’s changing my life. Last week I went through a very stressful situation and was able to step back in m editation and observe exactly what it was doing to my mind, body, and emotions> Knowing that, being able to just breathe and observe at times when the ordeal was at its worst was extremely effective.
    I recommend mindful living to all.

    • alfredjames says

      Great to hear your positive story Virginia. It’s amazing just how adopting a calm, assertive, fully aware approach to life can change the experience entirely. Seeing the true reality of things, as opposed to the projections of the mind – influenced by stress and anxiety, provides us with a platform to thrive and attract increased positivity into our lives. Have a great day!

  3. says

    Hi there, it is the simple things that make life beautiful! Have reblogged this on my own blog and hope that many people will read and try it! Thanks!

  4. says

    Wonderful! I’ve never thought about meditation and awareness like that, although I’ve been trying to expand the practice far from the cusion. These are fantastic reminders for the mind to be present and aware, I will try for sure.

  5. says

    All of these exercises are wonderful…. I particularly like the Game of Five because it helps bring up some very fond and comforting memories as well.

    Thank you….


    • Alfred James says

      Sorry I missed this comment for approval Christopher. Anyway, thanks for your comment, and better late than never :) Have a great day!

  6. KISHORE says

    Great exercises.I have started mindawareness or selfawareness after reading Osho and Echart Tolle. I have developed a system of regulalrly asking myself,WHAT AM I THINKING,this brings me back to awareness.On way to office i have identified locations/points where i feel body awareness everyday as i drive along.Listening to traffic noise silently peacefully in the evening is another exercise i do.
    Pleasure to go through your website.
    Let everyone be a lamp unto oneself.

    • Alfred James says

      Hi Kishore, thanks for sharing. It’s amazing how such simple actions of cultivating true awareness can make such a huge difference to our state of mind and overall happiness. Have a wonderful day.

  7. Miro Cansky says

    Hi Alfred, this is a wonderful set of exercises. I especially appreciated point 5 – Fully Experience a Regular Routine. I realised that routine activities are most prone to mind wandering. I think that many of us find them boring and then go off into fantasies because we want to be entertained.

    I hope you don’t mind me sharing with your readers a couple of tips on how to work with boredom. Please let me know what you think: http://www. mindwork.co/mindfulness-at-work-cultivates-curiosity

  8. Abhisek says

    Thank you for this wonderful advice. I have just started cultivating mindfulness and i have found myself bit resistant to it. But everyday i am trying to involve myself more and more and its working slowly but surely.

  9. Subhash says

    I saw this blog only today. Looks like there are no comments since January.

    When I started to “Listen” to my mind and find out what every situation means to my own mind, things started to calm down. I was no longer reacting and that too reacting with any agitation. Provocations were still there but I would just step back and see how and why these outside stimulations are bothering me.

    First I realized that I had simultaneous thoughts and actions going on constantly. Like the radio/TV is going on. In office, telephone conversations are going on all around and I was trying desperately to understand or get involved in those activities. I was thus unable to concentrate on my own thoughts and actions.

    Then I physically turned off those distractions by switching off the radio/TV etc. Logging off the emails and other windows that were open and work only on one task at a time.

    Always taking deep breath before even composing a sentence in my mind. Just look around and be aware of my surroundings by observation only without any judgment.

    It now feels so refreshing and calm that I can think straight now and take my action calmly and confidently.

    Sorry I have made this comment possibly irrelevant and boring, but I had to write.

    Thanks for these exercises.

    • Alfred James says

      Not boring at all Subash! Thank you for sharing your experience. Your experience demonstrates what a hugely positive impact the simple act of taking a moment can have on our wellbeing.

      Often, all it takes to calm the mind is – as you highlight – the turning off of external distractions and some focused breathing.

  10. Annie Johnston says

    Mindful Observation – the elixir of energised serenity!

    Years ago I noticed late autumn sunlight filtering through shifting leaves shining on my natural cherry floor. For more than an hour I was transfixed by the variations in the wood, the changing colour and quality of the light, and the gentle play of shadow. When I looked away I was happy in my body, quiet in my mind and I felt completely alive.

    Since, I have been mindful about picking something to focus upon when life gets hairy – or when I just feel like slowing down.

    I find I get as much gratification from contemplation of fabricated things as from natural ones. Rather than get all stressed with the wait to be served, I found a display of kitchen faucets ranging from rustic to furturistic, high-shine chrome to distressed copper, very engaging.

    I also like autumn leaves, tables legs and yarn.

    • Alfred James says

      I can almost see that autumn sunlight filtering through as I read. What a wonderful moment to become fully immersed in. Thanks for sharing.

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