Mindfulness Techniques from A to Z

  • Acknowledge and Accept: Pay attention to the feelings you are experiencing right now, no matter what they are. Simply acknowledge the feelings and accept them.
  • Bubble Breathing: As you inhale deeply and air flows into your lungs, imagine a bubble being filled with air. As you exhale slowly blowing the air out of your lungs, imagine bubbles calmly floating away in the air.
  • Compassion Break: Take a break from what you are doing and think of a way to show yourself love and compassion.
  • Daily Intentions: Take a few minutes and focus on what you what to accomplish today. Imagine yourself doing these things. What steps will you need to take?
  • Eating Mindfully: As you eat, close your eyes and focus inward. Chew slowly paying attention to how the food tastes on your tongue. Savor each bite.
  • Focused Body Scan: Scan your body and notice where you feel tension, peace, warmth, and other feelings. Start with your head and go all the way to the tips of your fingers and toes.
  • Gratitude Exercise: Think of something you are truly grateful for and picture it. Experience the gratitude throughout your mind and body.
  • Hug it Out: Wrap your arms around yourself and give yourself a big hug.
  • Inhale, Exhale: Focus on your breathing as you inhale and exhale for 7 counts. Inhale positive energy and exhale tension.
  • Journal: Take the time to journal your feelings, thoughts, doodles, and ideas. Let them flow freely on paper.
  • Kindness Flow: Think of the last time someone did an act of kindness for you, or you for them.
  • Listen and Notice: Pay attention to your senses. What sights, sounds, smells, and feelings are you experiencing?
  • Mindful Melt: Imagine that you are a snowperson on the beach. Imagine your body melting into that space.
  • Nostril Swap: Take turns plugging one nostril as you take a 7 count breath with the other nostril.
  • Object Focus: Choose one object in the room. What do you notice about the object? Focus on your senses in relation to that object.
  • Play Dough Roll: Squeeze, roll, and knead play dough in your hands as you relax your mind. What sensations do you experience?
  • Quick Vacation: Think of a peaceful place you’ve visited or seen in pictures. Take a quick vacation to this spot in your mind.
  • Receive a Compliment: This activity should be done with a partner (friend or family member). Sit across from each other and take turns receiving and accepting compliments.
  • Senses Exploration: Focus on each of your senses one at a time (touch, taste, sight, sound, smell)
  • Tense and Release: Squeeze your face tightly and hold for 5 seconds before release. Repeat with your shoulders, fists, legs, and feet.
  • Undivided Attention: Choose a task that you need to accomplish today and give it your full attention.
  • Value the Moment: Focus on what you value about a particular moment and reflect on those feelings.
  • Write Freely: Get your thoughts and doodles on paper. Let your ideas flow freely.
  • eXpress Joy: What are the things, people, places that bring you joy? Focus on them.
  • Yoga: Practice some poses such as tree, chair, and flamingo.
  • Zen Doodling: Use a mandala coloring page or blank paper and doodle freely.



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