In today’s fast-paced world, finding calm doesn’t have to mean escaping to a spa or meditating for an hour. Mindfulness is about being present, and you can invite that presence into any moment—whether you’re commuting, at work, or in your own kitchen. These 10 simple mindfulness exercises are perfect for grounding yourself no matter where you are.
At Land of Serenity, we believe in weaving mindfulness into everyday life—and our collection of self-care journals is designed to support that journey. Whether you're working with anxiety, navigating a breakup, or simply seeking a more positive mindset, these practices and our guided journals can help you find your centre.
1. Box Breathing
This calming breathing technique is easy to remember: inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat for a few cycles to instantly soothe stress and return to the present.
🖋️ Pair this with a quick entry in your Anxiety Journal to explore how your body feels before and after.
2. Five Senses Grounding
Notice and name:
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5 things you can see
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4 things you can touch
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3 things you can hear
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2 things you can smell
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1 thing you can taste
This is a powerful tool for anxiety and can be done anywhere—from a busy train to your desk.
3. Mindful Hand Washing
Turn a routine into a ritual. Focus on the feel of the water, the scent of soap, the sound of the tap. Let this moment be a small act of self-care.
4. Gratitude On-The-Go
While waiting in a queue or walking, silently name three things you’re grateful for. Gratitude rewires the brain for positivity—something we explore deeply in our Positivity Journal.
5. Digital Pause
Before picking up your phone, take a single deep breath and ask: Do I really need this right now? This mini mindfulness break can interrupt compulsive scrolling and help you reconnect with your intentions.
6. Body Scan Check-In
Bring your attention to each part of your body, from head to toe. Notice tension, temperature, or emotion. No need to change anything—just observe.
🖋️ Use your Mindfulness Journal to track how your body reacts to stress throughout the week.
7. Single-Tasking
Instead of multitasking, try doing just one thing with full presence—washing dishes, brushing your teeth, or even drinking tea. Feel the difference.
8. Mantra Repetition
Pick a calming phrase like “I am safe,” or “This moment is enough.” Repeat it silently for a few minutes during a walk, commute, or break.
9. Walking Meditation
Whether you're in a park or walking to work, slow down and pay attention to the rhythm of your steps. Feel the contact between your feet and the ground.
10. Emotional Naming
Pause and name your current feeling without judgement: “I feel frustrated,” “I feel peaceful.” This creates distance between you and the emotion, which helps with emotional regulation.
🖋️ Journaling these emotions in your Wellbeing or Breakup Journal can help uncover patterns and promote healing.
Start Small, Stay Consistent
The beauty of mindfulness is that it doesn’t require special tools—just your attention. But if you’re looking to deepen your self-awareness and turn these exercises into a daily practice, a dedicated journal can make all the difference.
At Land of Serenity, our guided journals are designed to complement your mindfulness journey, offering space to reflect, release, and grow—wherever you are.