exercises

Quick Mindfulness

Mindfulness and meditation can feel like a commitment. We can often find excuses or reasons not to practice. Days turn into weeks. Weeks turn into months, and months into years. Break the cycle.

Do one action mindfully.

Just one!

It could be something you do everyday, like brushing your teeth. Notice how the bristles feel against your teeth and gums. Notice the water, taste the toothpaste. Take a minute to be truly aware of the moment, without judgment.

Notice your train of thought. Bring it back to brushing. Feel the toothbrush in your hands, listen to the sounds it makes. 

Carve out the time. You can find it. 

G.L.A.D. - A simple mindfulness exercise

Incorporating mindfulness into your daily life doesn't have to take much time. This simple exercise takes less than 5 minutes and provides an opportunity for reflection, something we often forget to do.

G.L.A.D.

In a journal, reflect on the following:

G: Write one thing you're grateful for. It could be basic, like the shoes on your feet or the bed you can sleep on, or it can be a meaningful relationship in your life. 

I'm grateful for my dog, as she provides me entertainment and company.

L: Write one thing you learned today. It can be something you learned about yourself, about how you relate to the world, or a new skill or piece of information you discovered.

I learned I do my best work when my office is in order.

A: Write one thing you accomplished today. This is a small accomplishment (unless you have a big one to celebrate), but is a simple reminder of the things you do every day. 

  • getting out of bed
  • getting enough sleep
  • paying all my bills on time
  • making it to work on time
  • completed all my domestic chores

D: Write one thing that delighted you today. These are things that made you smile or laugh, things that entertained you, or simply made you happy.

I was delighted by the Youtube video I watched today, which made me laugh. 

Set yourself a reminder and practice this exercise everyday for a week. Notice how you feel during and after this exercise.