Valley’s Well-Being Committee gathered a whole month’s worth of short, daily mindfulness practices to improve your well-being. Try them out for the rest of the month and continue into the next.
- Pause and take three belly breaths.
- Make a list of things you’re grateful for.
- Share a small act of kindness.
- Pause and check in with each of your five senses.
- Take in the sunrise or sunset.
- Really enjoy a cup of coffee or tea.
- Try to focus on one task at a time.
- Do a body scan meditation.*
- Close your eyes and listen to a favorite song.
- Stop and smell the flowers—literally!
- Find flow—cook, make music or art, be creative!
- What’s bugging you? Write it down and throw it away.
- Practice 4-7-8 breathing.**
- Speak your truth today!
- At mealtime, focus only on eating.
- Imagine your favorite place using all of your senses.
- Spend time in nature.
- Try to name what emotion you’re feeling.
- Plan something to look forward to.
- Say something kind to yourself.
- Write your feelings in a journal.
- Think about someone you care about and send them love.
- Take a big breath before responding to someone.
- Notice when you’re tired and take a break.
- Cut back on your screen time.
- Notice one thing that’s going well today.
- Appreciate your body and being alive.
- Take a few moments to watch the sky or clouds.
- Listen to someone with your full attention.
- Pause and notice your body, mind and emotions.
- Find a few minutes to sit in silence.
*During a body scan, focus on how each part of your body feels. Start from toes up through legs, chest, arms and head, or the reverse direction. Notice how each part feels—do they tingle, ache, have lots of energy; are they cold, too warm or just right; are the muscles feeling tight or loose, etc.
**Breathe in quietly through your nose for four seconds. Hold your breath for a count of seven seconds. Exhale forcefully through your mouth, pursing your lips and making a “whoosh” sound for eight seconds. Repeat the cycle up to four times.
