Mindfulness menu
A variety of exercises for when you need some grounding but can’t decide what to do.
01
Indoor walking meditation
Pace laps around the room as slowly as you can, while being mindful of the movement of the foot as it places down from heel, to middle, to toe.
02
Chanting practice
Chant along to a mantra track on Spotify or Youtube, I like Medicine Buddha mantra.
03
Mindful tea ritual
Make a cup of tea while doing sensory grounding, such as listening to the kettle boil, smelling the tea and holding the warm cup.
04
Stretching
Take some stretches and hold each one for 20 seconds.
If seated, try Yoga at your desk by Yoga With Adriene.
05
Seated breathing awareness
Sitting with eyes shut or partially closed, practice the awareness of each breath as it passes.
06
Gratitude Journalling
Write down some things you are grateful for today.
07
Body scan
Close your eyes and move your attention slowly up and down your body, noticing any feelings that arise.
08
Mindful eating
Have a snack and eat it very slowly and mindfully being aware of the sensory experience of eating and how it makes you feel.
09
Sensory activation
Light some incense, candles and put on some white noise or music to help bring the body into the senses.
10
Nature connection
Connect with nature by noticing and interacting plants and animals in your environment (touch grass) or if not near nature by watching a nature documentary.
11
Mindful grooming
Wash your hands and face, apply some moisturiser and comb your hair.
12
Outdoor walking meditation
Take a walk without headphones or looking at phone, and maintain awareness of your body and surroundings.
13
Sensory grounding
Internally, name 3 things you can hear, 3 things you can taste, 3 things you can smell, 3 things you can feel.
14
Loving kindness meditation
Send feelings of love, peace, and happiness to yourself, someone you feel close to, someone you feel neutral about, someone you have problems with, then expand this to include the world and universe.
15
Candlelight meditation
Light a candle and focus on the flame, maintaining an awareness of the candle and your breathing.
16
Progressive muscle relaxation
Tense, hold, and unclench the muscles in different areas of your body, starting at the toes and rising to the head.
17
Letting go visualisation
Visualize the thoughts or feelings you want to release as an object (like a leaf on a stream or a balloon) and let it float away or be released.
18
Seated noting practice
Close your eyes and breathe deeply, while noticing any thoughts and feeling that arise. When you notice them, label them internally and watch them pass.