Mindfulness Exercise

Photograph by OLP Photography

Photograph by OLP Photography

Living in a busy world, it is important to take time to be grounded in the here and now. This is the mindfulness exercise I use whenever I’m feeling stressed, worried, or absentminded.

Go outside

It’s important for me to connect back with nature when I’m feeling overwhelmed. Take a walk and go outside.


Take slow deep breaths. Close your eyes if it helps.

Plant your feet

Feel the ground beneath you. Pay attention to the way your feet feel on the solid ground.

relax your shoulders

Exhale and allow your shoulders to sag and your body to relax. Rotate your neck if it help you release tension.

look up

Let your eyes wander across the sky. Do you see clouds? Trees? Breathe. Feel connected with the earth and other living things. Name five things you see.


Close your eyes and listen. What do you hear? A car speeding down the road, leaves rustling in the breeze, birds chirping, your own heartbeat? Name everything you can hear.


Feel how your feet feel on the ground and how the air feels against your lips. How does the clothing you are wearing feel on your skin?

Take another breath

Breathe deeply and allow yourself to feel a wave of relaxation cover you. Smile. Go for a walk. You’re talented, hardworking, and beautiful and everything is going to be just fine.