General Mindfulness Practices

Find a quiet space.

Focus your attention on your breath.

Inhale and exhale slowly, paying attention to the sensations of each breath.

If your mind wanders, gently bring it back to your breath.

Lie down or sit comfortably.

Pay attention to different parts of your body, starting from your toes and working your way up.

Notice any sensations without judgment.

This practice helps bring awareness to your body and releases tension.

Take a slow walk, paying attention to each step.

Notice the sensations in your feet, the movement of your body, and your surroundings.

Walking mindfully can help ground you in the present moment.

Eat slowly and savor each bite.

Pay attention to the taste, texture, and smell of your food.

This practice enhances your appreciation for the act of eating.

Mindfulness Apps:

Headspace: Offers guided meditations for various purposes, including stress reduction and better sleep. Provides bite-sized sessions suitable for beginners.nIncorporates animations and educational content to explain mindfulness concepts.
Calm: Offers guided meditations, sleep stories, and relaxing music. Features “Daily Calm” sessions for quick mindfulness breaks. Includes nature scenes and sounds for visual and auditory relaxation.
Insight Timer: Provides a vast library of guided meditations led by different instructors. Offers customizable meditation timers with ambient sounds. Includes a community aspect, allowing you to connect with other meditators.
Mindfulness Coach: Developed by the Department of Veterans Affairs. Focuses on mindfulness for stress reduction and emotional regulation. Provides guided exercises and resources for building a mindfulness practice.
Ten Percent Happier: Offers guided meditations and mindfulness lessons. Features interviews with meditation experts and thought leaders. Emphasizes a practical, down-to-earth approach to mindfulness.