We often try to ignore difficult emotions like sadness or stress, but avoiding them can leave underlying issues unresolved. Mindfulness activities help us better understand and manage our feelings, both positive and negative. With a bit of focus and practice, these simple exercises can become a valuable part of your daily routine.

Mindfulness is about paying attention to what’s happening right now, how you’re feeling, what you’re thinking, and what’s going on around you, without judging it.

It’s a way to slow down and really notice what’s going on, instead of rushing through life on autopilot.

A mindful morning routine helps you start the day with more awareness, focus, and intention, here are six simple ways to slow down and set the tone:

🔆 Establish a morning routine that gives you time to feel energized.

🔆 Make time to write in a gratitude journal before you leave.

🔆Wake up with plenty of time to avoid feeling rushed.

🔆 Visualize what you'd like to accomplish in the day.

🔆 Find a meditation practice that suits you, like guided meditation.

🔆 Try mindful eating by paying attention to how your food tastes and savoring each bite.

Mindfulness has been proven to help ease anxiety and stress. Here are five simple practices to help you feel more grounded:

🖌 Coloring and drawing: Try doodling on a blank page or coloring in a coloring book. There's no rules, have fun with it!

🎧 Music therapy: Make or find a playlist of songs that are relaxing and easy to listen to. They don't have to only be classical or instrumental music either. These songs should help refocus your thoughts — the genre is up to you.

🧘 Do a full-body scan: Get into a comfortable position, sitting or standing, and examine your body from head to toe. Check for pain, tingles, or even relaxing sensations. See if anywhere is sore and if you can relax those muscles.

♥️ Practice self-compassion: Anxiety can fill you with self-doubt and make you upset with yourself. Let go of what your inner critic says and flood your mind with uplifting thoughts. Positive affirmations, feelings of pride, and releasing blame you've been putting on yourself are excellent ways to practice mindfulness and self-love.

💨 Box breathing technique: Box breathing is a breathing exercise where you breathe in for four counts, hold your breath for four counts, then breathe out for four counts. Hold that for four seconds, and start over. Draw a box in your mind as you count to stay grounded — four seconds per side.

Finding calm in chaos starts with tuning into your senses - here are ten mindfulness techniques to help you regain clarity and composure:

1. Sound check: Pause and really listen. Can you pick out eight different sounds — from your own body, inside the room, or off in the distance?

2. Feet on the ground: Sit or stand, and plant your feet flat. Inhale for three seconds, exhale for three. Focus on your breath and the solid ground beneath you.

3. Sit with your feelings: Take a quiet moment to check in with yourself. What emotions are present right now? Rather than asking why you feel a certain way, simply notice what you're feeling.

4. Chime time: If you have a bell or even a glass that makes a soft sound, give it a single tap. Close your eyes and listen until the sound fades completely.

5. Be still: Choose one image or thought and gently focus on it. Staying still helps quiet your mind and body.

6. Follow your breath: Get comfy and take a slow breath. Notice where it begins, how it travels through you, and how it leaves your body.

7. Slow snack: Take 30 seconds to really savour something small — maybe a berry or a piece of chocolate. Pay attention to its smell, texture, and taste.

8. Candle gaze: Light a candle and watch the flame. Let your focus rest there. Your thoughts may wander, but gently bring them back to the flicker.

9. Name game: Look around you. Name three things you see, two you hear, and one you can feel. This simple check-in can anchor you in the present.

10. Step outside: Fresh air can work wonders. Whether it’s a walk or just poking your head out the window, take a moment to breathe it in.