Mindfulness is a skill that can be practiced in small, manageable moments throughout the day. You don’t need long meditation sessions or special equipment—just a willingness to pause and pay attention. The following six brief mindfulness exercises are designed to help you practice mindfulness gently and effectively, wherever you are.
Each exercise focuses on awareness, attention, and acceptance, helping you connect with the present moment without judgment.
Wise Mind Breathing
Wise Mind Breathing is a simple breathing practice that helps bring balance between thoughts and feelings.
Begin by breathing deeply. As you breathe in, say to yourself, “Wise.” As you breathe out, say to yourself, “Mind.” Continue doing this until you feel settled into Wise Mind.
This practice encourages a calm and centered state where reason and emotion work together, allowing you to respond rather than react.
Mindful Belly Breathing
Mindful Belly Breathing invites full attention to the breath as it moves through the body.
Take deep belly breaths and bring your complete attention to your breath. When your attention wanders away, notice this, but don’t judge yourself. Gently bring your attention back to your breath.
This exercise helps slow the body down, calm the nervous system, and strengthen awareness of the present moment.
Wise Mind “Urge Surfing”
Urge Surfing is a powerful mindfulness skill for moments when urges feel strong.
Imagine your urges are waves in the ocean and you are simply surfing on the waves. Do not act on the urge.
By observing urges instead of reacting to them, you allow them to rise, peak, and fall naturally—just like waves—without being overwhelmed.
Mindful Eating
Mindful Eating brings awareness to one of the most everyday activities.
Choose something on your plate. Observe the food with your eyes. How does it feel in your hand? What do you smell? Take a small bite and notice how the food feels in your mouth. Observe the taste. After you swallow the food, describe the flavor.
This practice helps slow eating, deepen enjoyment, and build awareness of physical sensations and satisfaction.
Mindful Walking
Mindful Walking turns movement into a grounding experience.
Choose a path or quiet open space indoors or outdoors. Stand, breathe slowly, and let your arms hang loose by your sides. Slowly walk forward. Notice all the detail you can—the sensations of your lower body, your thighs, knees, calves, shins, heels, inner arches and ankles, the shift from heel towards toes.
This exercise strengthens connection to the body and helps anchor attention in the present moment.
Body Scan
The Body Scan is a gentle way to tune into physical sensations.
Lie down and tune into your breath. One by one, gently focus your attention on various regions of your body, such as the feet, the legs, the belly, the chest, the back, the shoulders, the arms, the throat and neck, the head, the face, the top of your head. Pay close attention. Allow yourself to feel whatever is present.
There is no need to change anything—just notice, observe, and allow.
Practicing Mindfulness in Daily Life
These brief mindfulness exercises are designed to fit into real life. You can practice them for a few moments or several minutes, alone or throughout the day. The key is consistency, patience, and kindness toward yourself.
Mindfulness is not about doing it perfectly—it’s about showing up, noticing what’s here, and gently returning to the present moment again and again.
