In the fast pace of daily life, finding moments of calm can feel impossible. Mindfulness doesn’t have to mean spending hours meditating or attending lengthy yoga classes. Even small, simple exercises can help you center yourself, reduce stress, and bring a sense of peace into your day.
Why Practise Mindfulness?
Mindfulness is like strength training for your brain. Just as lifting weights strengthens your muscles, practicing mindfulness strengthens key areas of your brain, like the prefrontal cortex—your control center. The prefrontal cortex helps regulate your emotions, manage stress, and maintain focus. Studies show that consistent mindfulness practice increases its thickness and connectivity, enhancing your ability to stay calm and present in the face of challenges.
At first, even dedicating a single minute to mindfulness might feel difficult—your thoughts might wander, and you might feel restless. But like any skill, the more you practice, the easier it gets. Over time, you’ll find yourself naturally applying this “mental strength” in your daily life, without even realising it. You’ll experience greater focus, more control over your emotions and reactions, and less stress and anxiety. It’s a small investment of time for a big return in mental well-being.
Here are three of my favourite, quick and easy mindfulness exercises to get you started
Count Your Breaths
One of the simplest ways to practice mindfulness is by focusing on and counting your breath. This technique anchors your attention and calms the nervous system.
How to do it
Sit comfortably and close your eyes if you can.
Take a deep breath in, then slowly exhale.
Start counting: Inhale and count “1,” exhale and count “2.”
Continue up to “10,” then start over from “1.”
If your mind wanders (and it will), gently bring your focus back to the count.
Even a few minutes of counting your breath can help you feel grounded and present.
Focus on a Subtle Sensation
This exercise uses the sense of touch to draw your attention to the present moment. It’s great for those moments when stress feels overwhelming, as it provides an immediate sensory anchor.
How to do it
Run your fingernail gently along the skin above your upper lip.
Focus on the sensation: Is it cool? Tingling? Warm?
Allow your attention to settle fully on the feeling, letting everything else fade into the background.
When your mind starts to wander, gently draw it back to the sensation.
This small, discreet action is surprisingly effective for strengthening body awareness.
Try the 5-4-3-2-1 Sensory Grounding Technique
When your mind is racing or you’re feeling overwhelmed, this grounding exercise helps bring you back to the present by engaging all your senses.
How to do it
Look around and identify 5 things you can see. It could be the texture of a rug, a picture on the wall, or the way the light falls on an object.
Touch 4 things nearby and notice their texture—smooth, rough, soft, hard.
Listen for 3 sounds. It could be the hum of a fan, birds chirping, or distant chatter.
Smell 2 scents in your environment. If you can’t detect anything, imagine two scents you love, like fresh coffee or lavender.
Notice 1 thing you can taste—whether it’s the aftertaste of a drink, a snack, or simply the inside of your mouth.
This exercise helps interrupt stress and encourages mindfulness by gently guiding your focus to the world around you.
Why These Exercises Work
Mindfulness practices like these have been shown in numerous studies to reduce cortisol levels (the stress hormone), increase focus, and improve emotional regulation. Over time, these exercises create measurable changes in the brain, strengthening the prefrontal cortex and calming the amygdala, which governs your fight-or-flight response. This shift helps you respond to life’s challenges with clarity and calm, rather than stress or reactivity.
Start with just one exercise that resonates with you and build it into your day—a moment before you drink your coffee, while waiting in line, or before bedtime. Each time you practice, you’re strengthening your brain’s “control center” and investing in a calmer, more focused version of yourself. Why not start today?