Simple mindfulness practices you can use anywhere


Every day on @2:50 we prompt ourselves with three simple practices.

  • observe your breathing and let it go in and out by itself or;
  • notice sensations in your body with your mind’s eye or;
  • visualize a relaxing scene or something you are grateful for.

Many participants have asked for more information on how to do each of these activities. I’ve compiled a quick list so we have something to refer back to, and have recorded some guided practices for your use.

Observe your breathing and let it go in and out by itself

Listen to the @2:50 guided audio track on breath attention.

Foremost in mindfulness practices is simple attention to the breath. From yoga to competitive sports and performance art to business coaching, attention to the breath brings instant and lasting benefits to the practitioner. This mindful breathing article from the Greater Good Science Center is a great starting point.

Notice sensations in your body with your mind’s eye

Listen to the @2:50 guided audio track on body scanning.

A perennially useful practice is the body scan. Like mindful breathing, you can scan your body while doing almost any other activity. However, be careful with all mindfulness practices if you’re in motion, or using machinery! This quick guide from Stanford Medical shows how you can easily practice body scanning.

Visualize a relaxing scene or something you are grateful for

Listen to the @2:50 guided audio track on gratitude.

The mind is incredibly adept at visualizing. It could even be said that worry or regret are simply visualizations of things that could or have happened. Visualizing gratitude is one practice that is believed to have health and happiness benefits. Here’s a short guide from ASU on gratitude.