Mindfulness activities

Make time to relax and reflect with these simple activities that focus on breathing, mind and body.

Activity 1: Mindful breathing

  • Sit in a comfortable spot. Bring one hand to your belly and your other hand to your heart.
  • Take a deep breath in and a deep breath out.
  • Do you feel your heart? Notice how fast or slow it is beating.
  • As you take a deep breath in, try to make both of your hands lift.
  • Breathe into your belly and your chest. Breathe out from your chest and your belly.
  • Notice how you feel

Activity 2: Mindful reflection

  • Sit down so you're comfortable.
  • Notice 1 thing you can taste.
  • Notice 2 things you can smell.
  • Notice 3 things you can feel.
  • Notice 4 things you can hear.
  • Finally, notice 5 things you can see.

Activity 3: Mindful body

  • Sit in a comfortable spot.
  • Take a deep breath in and bring your hands together.
  • Start rubbing your hands together slowly. Now a little bit faster.
  • Count down from 10. When you get to zero stop your rubbing your hands together but keep them pressed together.
  • Notice how your hands feel and notice the warmth you created with a bit of movement.

Activity 4: Mindful relaxation

  • Lay down on your back and close your eyes.
  • Starting with your feet, gently squeeze your muscles for 10 seconds and slowly release.
  • Next, squeeze the large muscles in your calves for 10 seconds and gently release. Work your way up your body.
  • Squeeze your thigh muscles for 10 seconds and gently release.
  • Squeeze and release your hips and bum for 10 seconds.
  • Squeeze your abdomen and chest next, then gently release.
  • Make both hands into fists and squeeze tightly for 10 seconds and release.
  • Point your arms out straight and squeeze tightly, then release.
  • Finally, focus on your neck and shoulders. Raise your shoulders up towards your ears and squeeze for 10 seconds, then release.
  • Gently move your head from side to side 2-3 times and then relax.

Looking for more activities to keep you busy this winter?

Find more winter activities
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