1. Five Senses:

Use this exercise to quickly ground yourself in the present when you only have a moment. The goal is to notice something that you are currently experiencing through each of your senses.
What are 5 things you can see? Look around you and notice 5 things you hadn’t noticed before. Maybe a pattern on a wall, light reflecting from a surface, or a knick-knack in the corner of a room.
What are 4 things you can feel? Maybe you can feel the pressure of your feet on the floor, your shirt resting on your shoulders, or the temperature on your skin. Pick up an object and notice its texture.
What are 3 things you can hear? Notice all the background sounds you had been filtering out, such as an air-conditioning, birds chirping, or cars on a distant street.
What are 2 things you can smell? Maybe you can smell flowers, coffee, or freshly cut grass. It doesn’t have to be a nice smell either: maybe there’s an overflowing trash can or sewer.
What is 1 thing you can taste? Pop a piece of gum in your mouth, sip a drink, eat a snack if you have one, or simply notice how your mouth tastes. “Taste” the air to see how it feels on your tongue.

2. Cocoa Meditation

Make yourself a hot cocoa, set a timer for 10 minutes, close your eyes, and bring all your awareness to the tastes and smells of the cocoa.

3.Anxiety Cleanse

Whether it’s the ocean, a waterfall, a river, or just the shower/bath tub.
Doing a water cleanse is an amazing mindfulness practice! Imagine all your fears and worries washing away with the waves and you are a new person after.
(Bonus points if you go cliff jumping. Might give you anxiety before the anxiety cleanse though.)

4. Mindful Drawing

Get out your favorite coloring book or a white canvas. Ask yourself “What am I feeling right now?” “How can I express what I am feeling using color and paintbrushes?” Notice your thoughts as they come up and feel free to use the color code below! Each color symbolizes a different emotion.

● Red = Angry
● Orange = Inspired/Creative
● Yellow = Happy
● Green = Loving/Loved
● Blue = Sad
● Purple = Frustrated
● Pink = Excited
● Black = Confused
● White = Clarity/Peaceful
● Indigo = Afraid
● Dark Green = Disgust
● Brown = Unstimulated/Bored

5. Gratitude Tree

● Cut out leaf shapes on your paper then write things you are grateful for on those leaves you cut out.
● Cut a piece of string and tape it to each leaf.
● Put your stones/marbles in your vase and stick the tree branches/twigs in the middle.
● Tie the strings with the leaves onto the tree and behold your gratitude tree!
● Continue to add to your gratitude tree throughout the next few days, weeks, months, or even for the entire year!

6. Body Scan Meditation

Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body.

7. Sitting Meditation

Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath..

8. Walking Meditation

Find a quiet place 10 to 20 feet in length, and begin to walk slowly. Focus on the experience of walking, being aware of the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.

9. Mindful Breathing

This exercise can be done standing up or sitting down, and pretty much anywhere at any time. If you can sit down in the meditation (lotus) position, that’s great, if not, no worries.
Either way, all you have to do is be still and focus on your breath for just one minute.
1. Start by breathing in and out slowly. Aim for a balanced inhale and exhale lasting 6-8 seconds.
2. Breathe in through your nose and out through your nose, letting your breath flow effortlessly in and out of your body.
3. Let go of your thoughts. Let go of things you have to do later today or pending projects that need your attention. Simply let thoughts rise and fall of their own accord and be at one with your breath.
4. Purposefully watch your breath, focusing your sense of awareness on its pathway as it enters your body and fills you with energy.
5. Then watch with your awareness as it works its way up and out of your nose as it returns to the world.

10. Color Breathing

Color breathing, a form of meditation, is a good way to reduce stress. Imagine a color. Any color. Yellow, green, red, purple, blue, pink, black, white, orange. On your inhale, imagine this color entering your lungs and your body. The color is filling you up. Breathe this color in deeply for a count of three. As you breathe out, imagine the color leaving your body. Blow it all the way out for a count of four. Pause and then do it again.