To recap, mindfulness is the practice of being present and aware. It means acknowledging what you’re thinking and feeling. For those who practice mindfulness they will know being mindful brings their attention into focus, into the present moment.

The following examples are simple mindfulness exercises you can easily fit into your day.

A 2019 Study: Frontiers in Psychology

A 2019 study in the journal Frontiers in Psychology, found that mindfulness meditation helped improve depression and anxiety symptoms partly by reducing worry. In a 2021 study published in the same journal people who participated in a six-week mindfulness course reported lower stress levels and most recently, a 2022 clinical trial published in JAMA Psychiatry found mindfulness-based stress reduction to be just as effective as prescription medication for anxiety and depression.

For many people, stress comes from thoughts about the past and worries about the future; it rarely originates from things that are happening in the present moment, so why not try these every day simple mindfulness exercises next time you need to relax.

Three-minute breathing

This quick exercise takes just three minutes to do.

Set a timer for three minutes.

Sit in a comfortable position and close your eyes. Notice what’s happening in your mind and body right now. Are you worrying about a problem or mistake? Do you feel warm or cold? Is there a distracting sound in your environment? Simply notice whatever you’re experiencing,

Here’s how to turn dishwashing into a quick mindfulness workout

As you wash the dishes, ask yourself: How warm or cold is the water? How does the sponge feel in my hand? What smells am I experiencing? What’s the texture of the dishes I’m touching?

Body scan

To try this easy mindfulness exercise:

Close your eyes

Bring your attention to the bottom of your feet, followed by your toes, the tops of your feet, your heels, and your ankles. Notice what you’re sensing in each area; think tightness, coldness, a tingling sensation, or nothing at all

Move deliberately up your body to your calves, knees, thighs, hips, etc. and do the same thing: Notice the physical sensations in each part of your body.

When you come to the top of your head, you can either stop or travel back down to your feet again.

People-watching

You can turn your commute or walk into a mindfulness session by noticing strangers around you. When you notice people, it creates an opportunity to detach from your own mental clutter, allowing you to practice awareness without meditating.

Take a moment to notice the people around you.

As you observe, try not to form judgments or stories about them, simply observe whoever is currently around you. (Source: selfcom)