Practical Mindfulness
Mindfulness matters when it moves with your day. You learn one skill, then apply it to your inner world (sensations, stories) and outer world (actions, boundaries).
Which track appeals to you today?
Clear My Mind:
unhook from noisy loops
Calm My Body:
reset breath & posture
Change my Moment:
mindful words & boundaries
Try it out.
Here is a quick on-the-spot practice and a quick plan you can try when fear spikes or pain flares:
1. Ground (10s): Plant both feet. Soften jaw, drop shoulders. Longer, slower exhale.
2. Orient (15s): Name 3 things you see, 2 you hear, 1 you feel on the skin.
3. Name (15s): Say: “I feel bodily sensations: ___ & ___. Emotion: ___.”
4. Breathe (60s): In for 4, out for 6 (5 cycles).
> If pain: breathe around the area, relax 5a bit more on each exhale.
> If fear: place a hand on chest, say, “I am protected; I can ride this wave.”
5. Navigate (20s): Choose one small next step: sip water, stand up, send one line, take a slow walk, or say, “I need a break, I’ll be back in 15 minutes”
“Name it to Tame it then Aim it.”
Quick Plan for the week
Mon: Setup & Baseline
• Morning: Do the 2-min practice. Rate fear/pain before/after (0–10).
• Midday: 60-sec breath (4-in/6-out).
• Evening: Reflect: Note one trigger + one small win.
Tue: Calm the Body
• Morning: Add posture reset (feet, spine tall).
• Midday: 60-sec release (jaw, tongue, shoulders, pelvic floor).
• Evening: Reflect: Where did your body soften by 2%?
Wed: Unhook the Mind
• Morning: When loops appear, say: “I’m aware of having the thought that ___.”
• Midday: 60-sec “label & return” (label thinking, return to breath).
• Evening: Reflect: One story you didn’t feed + what you did instead.
Thu: Safety & Self-kindness
• Morning: Hand to heart. Say: “This is hard, and I’m here.”
• Midday: Name one friend or place that feels safe; take one nourishing action.
• Evening: Reflect: What helped you feel 1 notch safer?
Fri: Speak/Act Mindfully
• Morning: Pick one small outer action (boundary/ask).
• Midday: With kindness, share your truth or voice your needs.
• Evening: Reflect: What changed after you spoke/acted?
Sat: Move It
• Morning: 10-minute mindful walk (notice feet, air, sounds).
• Midday: One stretch with long exhales.
• Evening: Reflect: Energy before/after; note best moment.
Sun: Review & Reset
• Morning: Gratitude for one body signal you listened to this week.
• Midday: Gentle breath and a break.
• Evening: Review week: Pick one practice to keep daily + one real-life situation to apply it next week.