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5 short and sweet ideas to incorporate mindfulness into your day

By Kelly Wilton

Do you find your mind is just too busy for mindfulness?  We get it, you have 100 things to do on your ‘to do list’ and some days you are lucky to drink a hot cup of coffee!

Next time you are boiling the kettle – try one of these simple hacks to trick yourself into mindfulness and slow that mind down, mama.


1 Trace Your Hand

This is a simple technique that we can teach our kids but it’s a great one for us too!

Hold one hand up in a starfish position (fingers spread wide) while you trace up and down each finger with the other hand, focusing on regular breathing at the same time. 

Do this whilst the kettle is boiling – and slow your mind down – whatever you need to do will still be there at the end of it!

2 Butterfly breathing   

Breathe in and out, with arms crossed on your chest. As you breathe in, gently tap and alternate with your hands on your chest (i.e. butterfly wings flapping).  As you breathe out, gently do the same.

This will slow your breath and calm your mind.


3 Mindful Colouring

Just a few minutes a day of mindful colouring can get you to a place that you may not visit in a while – your calm mind! 

Colouring has the ability to relax the fear centre of your brain, the ‘amygdala’. It induces the same state as meditating by reducing the thoughts of a restless mind. This generates mindfulness and quietness, which allows your mind to get some rest after a long day.

Jump onto Pinterest to download some free colouring sheets – Try this board.

4 Mindfulness Apps

You might like to check out Headspace https://www.headspace.com/meditation for some further ways to incorporate meditation and mindfulness into your daily routine.

5 Walking Meditation

Check out this great walking meditation from Headspace.  If you are not one for sitting still for meditation, this could be just the thing that works for you. Instead of taking a phone call or listening to music – try a walking meditation or mindfulness practice, where you focus on what you are seeing and sensing. 

Try and ‘practice’ every day. The more you incorporate mindfulness into your daily routine, the easier it is to engage.

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