Brief Exercises to Improve Well-Being

Here are two brief mindfulness practices that you can do almost anywhere to center yourself, clear brain fog and reduce anxiety.


Find a comfortable seat. Feel your feet on the ground. Wiggle your toes and your fingers. Allow your whole body to soften into this space. Close your eyes and connect to your breath. Soften your shoulders, your jaw, your belly, and your hips. Breath into the bottom of your belly all the way down to your hips. Exhale slowly and soften down a little more. Notice any tension or thoughts you are holding onto and see if you can let it go. Imagine it melting away out the tips of your fingers. Let your head lower toward your belly. Feel the opening across the back of your shoulders and neck. Breath in through your nose for a count of four. Exhale slowly out your nose for a count of six. Blink your eyes open. Welcome back.


Slow, belly breathing, and extended exhales activates your parasympathetic nervous system, calms your mind, and lowers your blood pressure. In the heat of the moment, one of the easiest ways to invite in calm and shift your mindset is to notice your breath. It can be done anywhere and takes as little as 8 seconds.