In a world where self-care often feels like a luxury reserved for holidays or spa days, it’s easy to forget that the way we live our daily lives can be just as important - if not more important - in fostering mindfulness and feel-good feelings. Although indulging in luxurious self-care treatments would be ideal, it’s the simple, everyday moments that allow us to weave mindfulness into our routines.
However, with the pressures of full-time or part-time work, family responsibilities, hobbies, and the constant pull of our phones, it can feel impossible to find time to just be rather than do, do, do. Our lives are busier and more distracted than ever before. With this in mind, we've curated a list of 10 mindfulness exercises designed for self-care, considering the reality that life doesn’t stop for a moment of stillness. We’ve organised them by time so you can fit them into your day, whether you’re at home, in the office, or running errands. The exercises range from quick one-minute moments to more substantial 30-minute practices, allowing you to choose what works best for your schedule.
Quick Mindfulness Moments (Under 5 Minutes)
These mindfulness moments are perfect for when you need a brief pause during a hectic day. Each of these rituals can be done in minutes, helping you bring calm and presence back into your life with little time commitment.
1. Morning Breathing Ritual
Your morning might start with the sound of an alarm, the urge to squeeze in another minute of sleep, or the habitual reach for your phone to check emails. Instead of diving straight into your busy day, try this simple morning ritual:
Place one hand on your heart and the other on your belly. As you inhale, feel your belly expand, and as you exhale, feel your body gently contract. Take five deep belly breaths, tuning into the rise and fall of your breath. This simple practice will help create a sense of peace and space to start your day.
2. Traffic Light Meditation
If you're always on the go, you can transform those inevitable red lights and traffic delays into moments of mindfulness. When you stop at a red light, turn off the radio or music, place both hands on the steering wheel, and take three deep, conscious breaths. Let go of any rushing thoughts—you are where you are. Instead of stressing about being late or getting annoyed at tailgating drivers, take this opportunity to focus on your breath and enjoy a brief moment of calm.
3. Three-Minute Breathing Space
If you're feeling frazzled during the day, take just three minutes to reset your mind and body. Set a timer if you'd like to keep track.
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Minute 1: Acknowledge your current thoughts and feelings without judgement. Often, we suppress our emotions, which only leads to overwhelm later.
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Minute 2: Focus on your breath, either through belly or square breathing, or simply observe your natural inhalation and exhalation for 60 seconds.
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Minute 3: Expand your awareness to include your body. Where do you feel tension? Can you release it a little?
This mini-meditation will help reset your nervous system, even during the busiest workday.
4. Mindful Technology Breaks
Setting boundaries with our phones can be difficult, given how they are literally designed tto keep us hooked. To break the cycle of endless scrolling, take mindful breaks. Apps like Minimalist Phone can help limit distractions by simplifying your screen, and they even ask if you're sure you want to open social media before you do.
Alternatively, before you check your phone, pause and ask yourself, "Do I really need to check this now?" This brief moment of reflection creates space between stimulus and response, helping to reduce unnecessary phone time.
Mid-Length Practices (5-10 Minutes)
These mindfulness exercises take a little longer but are still manageable, even for the busiest of schedules. They offer a great way to deepen your practice and bring more calm into your day.
5. Gratitude Journaling
Take just five minutes in the evening to jot down three things you're grateful for. Try to do this earlier in the evening, before exhaustion sets in and you decide to skip it. Your list doesn’t need to be extraordinary—perhaps it’s the perfect temperature of your shower, a kind gesture from a colleague, or the beautiful colours of the sunset. Gratitude helps shift our focus from what we lack to what we have. It doesn’t mean we ignore life’s challenges, but it serves as a daily reminder of the abundance in our lives, boosting resilience and overall well-being.
6. Candle Gazing Meditation (Trataka)
Dim the lights and place a Wizard & Grace essential oil candle at eye level, an arm’s length away. Sit comfortably with a straight spine and relax. Take three deep breaths to centre yourself.
Softly focus on the candle flame, noticing the colours—deep blue at the base, bright yellow in the middle, and the ethereal edges that fade into the air. If your mind wanders, gently return your focus to the flame. This practice, combined with your breath and the calming scent of the candle, helps quiet mental chatter and promotes a sense of calm.
7. Mindful Movement
Mindful movement doesn’t have to mean yoga or perfect poses. One great option is free-form dancing. This practice invites you to move your body in harmony with the music, paying attention to your breath and body.
Find a private space, invite others to join without judgment, and dance to whatever music resonates with you—from meditation tunes to upbeat beats. Dancing like no one’s watching is a fun and uplifting way to connect with your body, clear your mind, and move freely.
8. Sacred Evening Wind-Down
Create a calming pre-sleep ritual that works for you. For many, lighting a candle signals the transition from a busy day to a more relaxed evening. Pair this with gentle stretches, journaling, or simply your favourite TV show.
Even for those with the busiest schedules, these moments of transition can help improve sleep quality and signal to your body that it’s time to wind down.
Deeper Practices (30 Minutes)
When you have a bit more time to yourself, these deeper practices will allow you to engage more fully in mindfulness, helping you reconnect with your body, nature, and inner peace.
9. Nature Connection Walk
Take a half-hour walk in nature with the sole purpose of connecting to the environment around you. Leave your phone and earbuds behind and engage all your senses—feel the texture of tree bark, listen to birdsong, notice the patterns of light and shadow, or even the hum of distant traffic.
Whether you’re in a rural or urban setting, nature has a way of offering calm, making this the perfect time for a longer mindfulness practice.
10. Body Scan Practice
Lie down in a quiet space and take 30 minutes to bring your awareness to each part of your body, from your toes to your head. Notice any areas of tension or discomfort without judgment.
This practice strengthens the connection between your mind and body, helping to release physical stress you may not even realise you’re carrying. It’s especially beneficial for those with demanding work schedules and busy home lives.
Mindfulness is not about achieving perfection—it’s about being present. Even incorporating just one of these exercises into your day can help create moments of peace and calm, offering respite from the constant busyness of life.
