Simple and Easy Mindfulness Exercises

Taking time for yourself every day and focusing on your mental health is becoming more of a necessity rather than a treat- and we’re all for it! But how exactly can you fit these things into your daily routine if you’re someone who leads a busy life, or maybe you just don’t know where to start?

Mindfulness: something you’ve probably heard of, but perhaps have never actually practiced. It can be a gamechanger as it can have a huge impact on your attitude and how the rest of your day, and even your life, unfolds. Being mindful simply means that you are focused on the present moment- what you’re doing, how you’re feeling, and any thoughts running through your head, all without judgement. Most often this is practiced through meditation, but there are ways to do this throughout your day as well!

Easy mindfulness exercises you can implement into your daily routine:

  • Be present with your thoughts. We have the ability to create channels in our brains, meaning if we allow ourselves to focus on a negative thought too often or for too long, it will become even easier for us to go down that rabbit hole again and again. If you find yourself spiraling, know that this is completely normal, and that you have the ability to bring yourself back to the present moment and try again.

  • Take a moment to focus on your breath. On your inhale, breathe in through your nose to the count of three. On your exhale, count to four and slowly let the air out through your mouth. While exhaling, try to imagine any worries, fears, or painful memories you may be holding onto being released alongside your breath. Repeat this as often as needed.

  • Stretch your body. Did you know that negative thoughts and stress can manifest as pain in the body? Taking the time to do something as simple as a neck roll, side-stretch, or touching your toes (or knees) can release any tension or pain, which can then help to release any built up emotions you may not even be aware that you’ve been holding onto. 

  • Be gentle with yourself. It’s so easy to talk down to ourselves and point out our own flaws, whether they’re real or not. Try to imagine yourself as your own friend: What would you say to them if they were feeling down? How would you reassure them if they were expressing an insecurity? Would you allow them to talk badly about themselves? At the end of the day, how we talk to and see ourselves has the biggest impact on our self-confidence. Love and accept yourself like you would your own best friend. 

  • Practice gratitude. It’s easy to get caught up in the things that might not be going well in our lives instead of focusing on the things that are working out, no matter how small they might be. Practicing gratitude can be as simple as reminding yourself of one thing you’re grateful for, or ten! The key is being able to catch yourself in the middle of a negative thought, and having the ability to switch it to something positive instead. What is one thing you are most grateful for right now? Take a moment to sit with this thought, or if you have a journal or a piece of paper handy, physically write out what it is.  

Mindfulness can do wonders for your relationship with yourself, as well as with others. It can also help you if you suffer from anxiety, depression, or insomnia, or if you feel agitated easily or simply have a lot on your plate. If you take the time to practice mindfulness daily, you can eventually get to a point where you’ll be able to control your thoughts and stop the negative self-talk before it can even form a sentence! Be gentle with yourself, and know that you are not alone on your journey.

As always, let us know if you have any questions or if we can be of service to you. 


Team Toccare