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Take a Stillness Break-The New Mindfulness

Imagine booking a meeting with yourself—a dedicated time to be still. This is not about doing nothing; it’s about being present. Turn off your devices, find a quiet spot, and take a stillness break - you deserve it.

woman in the woods sitting under a tree meditating

With all that is going on in the world for all of us, personally and globally, achieving balance can often feel like an elusive goal. However, the key to a harmonious and fulfilling life might just lie in the simple practice of mindfulness. More than just a trendy buzzword, mindfulness is a powerful tool that can help you live more intentionally and joyfully.

Here are ten actionable mindfulness practices that can promote well-being and foster personal growth.

1. Start Your Day with Intention

One of the simplest ways to incorporate mindfulness into your daily routine is by setting an intention each morning. Before you dive into your day, take a moment to sit quietly, breathe deeply, and think about what you hope to achieve. Whether it’s staying calm during a busy day or being kind to yourself and others, setting an intention focuses your mind and provides a guiding principle for your actions throughout the day.

2. Practice Deep Breathing

Deep breathing is a foundational mindfulness practice that can be done anywhere and anytime. When you feel stressed or overwhelmed, take a few minutes to focus on your breath. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. This simple act of deep breathing can help centre your mind and body, reducing stress and promoting a sense of calm.

3. Mindful Eating

How often do we eat on autopilot, barely noticing the food in front of us? Mindful eating encourages us to slow down and savour each bite. Pay attention to the flavours, textures, and aromas of your food. Chew slowly and appreciate the nourishment it provides. This practice not only enhances your eating experience but also helps in better digestion and can prevent overeating.

4. Engage in Mindful Movement

Incorporate mindful movement into your day, whether it’s yoga, tai chi, or simply a walk in nature. Focus on the sensations in your body as you move. Notice how your muscles feel, the rhythm of your breathing, and the contact of your feet with the ground. This practice helps to connect your mind and body, promoting physical health and mental clarity.

5. Take Technology Breaks

In our digital age, constant connectivity can be a significant source of stress. Schedule regular technology breaks throughout your day. Use this time to step away from screens and engage in a mindful activity, like reading a book, drawing, or simply getting out into nature. These breaks can help reset your mind and reduce digital fatigue.

woman sitting in a swinging chair reading a book smiling

6. Practice Gratitude

Gratitude is a powerful mindfulness practice that can shift your perspective and improve your mood. Each day, take a moment to reflect on three things you’re grateful for. They can be simple, like a beautiful sunset, a kind word from a friend, or a delicious meal. Keeping a gratitude journal can help you cultivate a positive mindset and appreciate the small joys in life.

7. Mindful Listening

How often do we truly listen to others without planning our response? Practice mindful listening by giving your full attention to the person speaking. Avoid interrupting and focus on understanding their words and emotions. This practice enhances communication, builds stronger relationships, and promotes empathy.

8. Create a Mindfulness Routine

Establishing a daily mindfulness routine can help make mindfulness a habit. This could include meditation, journaling, or any mindful activity that resonates with you. Consistency is key, so try to practice at the same time each day, whether it’s first thing in the morning or before bed.

9. Focus on the Present Moment

Mindfulness is about being present. When you find your mind wandering, gently bring your focus back to the present moment. Use your senses to anchor yourself: notice the sights, sounds, smells, and sensations around you. This practice helps reduce anxiety and allows you to fully experience life as it happens.

10. Be Kind to Yourself

Finally, practice self-compassion. Mindfulness is not about perfection; it’s about being aware and accepting of your experiences without judgment. Treat yourself with the same kindness and understanding you would offer a friend. Remember, it’s okay to make mistakes and have bad days.

By integrating these mindfulness practices into your daily life, you can achieve greater balance, enhance your well-being, and foster personal growth. Start small, be patient with yourself, and enjoy the journey to a more mindful and balanced life.


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