Quick Mindfulness Tools to Ground You in the Present
by Annie McMillan
May 14, 2024
I get it- “mindfulness” sounds like one of those buzzwords that a therapist or a yoga instructor might throw around, or at least that’s how I felt about it until recently; however, hear me out: I’m now a mindfulness convert and have incorporated small moments into my daily routine.
That’s the incredible thing about mindfulness- you can do it anywhere, anytime, and no one even needs to know you’re doing it. Mindfulness, by definition, is “the quality or state of being conscious or aware of something.”
The benefits of practicing mindfulness are numerous. It has been proven to lower stress and reduce anxiety and depression. It can even improve your physical health, such as reducing blood pressure, and it can lessen chronic pain in some instances.
There are plenty of excuses to not engage in mindfulness activities, the most common being a lack of time. Fortunately, there are plenty of mindfulness activities that you can do in five minutes or less!
Here are a few of my favorites:
Body Scan
Start at the very top of your head and move down your body until you reach your toes,
scanning each part of your body to see where you are holding tension. Is your brow
furled? Is your jaw clenched? Are your shoulders tight? Release each bit of tension as
you find it. This will also help you connect with your body.
Mindful Eating
Slow down your eating pace and really tune in to the experience of nourishing your
body. Use all five senses to enjoy your meal. How does it smell? Can you see the steam
rising from the food? How would you describe the texture of each bite?
Breathwork
If you search for breathing exercises online, the list of techniques is infinite. Find one or
two that work best for you. My personal favorite is “box breathing” as it is quite
straightforward. Start by inhaling slowly for four counts, and then hold that breath for
four counts. Exhale for four counts, and then hold for four counts before inhaling again.
It helps to imagine a square, or even tracing one in the air with your finger while you
breathe. Repeat the four sides of the box until you can feel your breathing and heart
rate regulate.
Five Senses Exercise
This is a common activity for grounding and is fairly easy; simply explore your
environment by identifying the following:
-5 things you can see
-4 things you can feel
-3 things you can hear
-2 things you can smell
-1 thing you can taste
Almost anything can become a moment of mindfulness if you allow it to be. Find what
works for you and don’t be discouraged if it takes a few attempts to feel comfortable
with the activities!
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