There are many great examples of mindfulness practices in self-help books, in-person classes, online courses, smartphone apps, and audio and video recordings! Although you are always encouraged to utilize longer practices, “even a relatively small amount of mindfulness practice can be beneficial” (Strohmaier, Jones, and Cane, 2021, p.198). These practices can be used whenever you’d like but they’re organized here as examples that might be used throughout the day. This list shares links to online guided practices that are free and can be completed in 10 minutes or less.
Morning:
- Try setting an intention for the day and see where it takes you! From Headspace, Setting an Intention can be a plan and a reminder throughout the entire day. (4 minutes)
- There are different variations to the Sun Salutation yoga sequence, a traditional morning practice. While you might already be familiar with a standing Sun Salutation, this short video by Donna Freeman shows two different versions for those who might be more comfortable using a chair. (5 minutes)
Mealtimes: Practice Mindful Eating with Dr. Cynthia Powell of University of North Texas Health Science Center at Fort Worth (7 minutes)
Anytime:
- Fortunately, our body knows how to breathe without any conscious help! To gain additional health benefits, we can practice Deep Breathing. Try the 3-Minute mindful breathing for the daily journey from Dr. Benzo’s Mindful Breathing Lab at Mayo Clinic. (5 minutes total, 3 minutes of just breathing)
- Move slowly through a walking meditation from Mindful Zones with Sophia Brockman (4 minutes)
- To Boost Focus and Motivation on a Goal, try a noting exercise with Kessonga from Headspace (10 minutes)
- Body Scan is a way to connect and relax both the body and mind. For a ten-minute version, visit the Utah University of Health and choose either instructor’s recording (10 minutes) or try a Short Body Scan (3 minutes) by Diana Winston at UCLA.
- See the Kindness Meditation listed under Nighttime.
When a mindful mini break is needed: These practices could be a longer mindfulness exercise, or they could be used as a very brief reminder in the middle of a busy day. Take a few seconds to a minute to focus on the moment.
- Mindful STOP
- Stop
- Take a Deep Breath
- Observe what is happening
- Proceed with awareness
- Three Senses, by Chris Bergstorm. Take a few deep breaths and then notice:
- What are three things you can see?
- What are three things you can hear?
- What are three things you can feel?
- See Deep Breathing listed under Anytime.
Nightime:
- Before bedtime, slow down with Sleeping Deeply, Easily, Restfully by Patrice Rancour at Wexner Medical Center. (10 minutes)
- Show compassion to yourself and to others. Look for the Kindness Meditation led by John Schorling, University of Virginia, School of Medicine, Mindfulness Center. (10 minutes)
- See the Body Scan listed under Anytime.
Although mindfulness exercises can be helpful in times of distress, individuals are encouraged to practice it at other times like those listed above and not use it just during painful moments. This way, mindfulness practice can be used in stressful times without becoming associated with only adversity and suffering.
Specific challenges:
- When you are worried: Type in your worry and watch it disappear by Marc Balaban (1 minute)
- When in pain and discomfort, listen to Easing Pain by Patrice Rancour at Wexner Medical Center. She has adapted it from Guided Meditations, Explorations, and Healings by Dr. Stephen Levine. (8 minutes)
- When experiencing strong emotions, visit the Mindfulness Institute for Emerging Adults. Scroll down to Labeling Feelings Meditation when you are noticing repetitive thought patterns or strong feelings. (10 minutes)
- Navigate the Sunday Scaries. For some people who operate with a Monday start to the work or school week, Sunday afternoon or evening can be a stressful time. Take four minutes for Slowing Down with Sam at Headspace. (4 minutes)
Creating a routine of mindfulness practice may “accumulate to develop a more mindful disposition and lifestyle” (Mantzios and Giannou, 2018, p.521). Individuals are encouraged to use both formal mindfulness exercises as well as informal practices as part of everyday activities. Review your typical day and decide when a good time is to add a short mindfulness practice. Try it for a few weeks and notice any changes.
