Start your day with a quick 5-minute stretch. Focus on your breath as you move, bringing mindfulness to your morning routine.

On your commute, practice deep breathing. Inhale for 4 counts, hold for 4, exhale for 4. It helps you stay calm and centered.

Stuck in line? Use the time to ground yourself. Focus on your breath and observe your surroundings without judgment.

Savor your tea or coffee mindfully. Pay attention to the taste, warmth, and aroma. A small moment of presence in your day.

Turn your walk into a meditation. Focus on the sensation of each step, the air around you, and your surroundings. Be fully present.

While cooking or doing dishes, focus on the textures, smells, and sounds. Turning routine tasks into meditative moments adds calm to your day.

At meals, take a moment to breathe deeply and fully appreciate your food’s colors, flavors, and textures. Slow down and savor each bite.

Take a 1-minute break from screens. Close your eyes, take deep breaths, and focus on your senses. It’s a quick reset for your mind.

Before bed, do a simple breathing exercise. Inhale deeply, hold, and exhale slowly. It calms your mind and prepares you for restful sleep.