Take slow, deliberate breaths, feeling your belly rise and fall. Just a few minutes can work wonders.
Close your eyes and focus on different parts of your body. Notice any tension and gently release it.
Take a minute to truly listen to the sounds around you. What birds do you hear? Cars?
Savor your food! Notice the colors, textures, and tastes. Eat slowly, putting your fork down between bites
Schedule breaks from screens and social media. Give your mind a chance to truly rest.
Pick an object and explore it with all five senses. What does it look like? Smell like? Feel like?
Take a moment to appreciate something good in your life, big or small. Feel the warmth of appreciation.
Pay attention to your body as you move. Feel your feet on the ground during a walk, or the stretch in your muscles during exercise.
Acknowledge how you're feeling – happy, sad, frustrated. Don't judge, just observe.
Mindfulness is a practice, not perfect. Be patient and kind to yourself as you learn.