How to use this list

Pick practices that fit the person’s context and time frame. Most techniques can be done in 1–10 minutes; encourage daily repetition and gentle curiosity rather than striving for a specific outcome.

Breath‑based practices (1–10)

• 1. Basic mindful breathing: Follow the in‑and‑out of the breath at the nostrils. (1–5 min)
• 2. 4‑4‑4 box breath: Inhale 4, hold 4, exhale 4, hold 4 — repeat. (2–5 min)
• 3. Counting breaths: Count ‘1’ on in, ‘2’ on out up to 10 then restart. (2–5 min)
• 4. Belly breathing: Place a hand on belly and feel it rise/fall with each breath. (2–5 min)
• 5. Breath‑to‑sensation: Notice where breath touches body — chest, throat, nostrils. (1–3 min)
• 6. Extended exhale: Make the exhale slightly longer than the inhale to calm the nervous system. (1–3 min)
• 7. Alternate nostril breathing: Close one nostril and breathe through the other, switch sides. (3–6 min)
• 8. Breath anchoring phrase: Silently pair breath with ‘in — calm’ ‘out — let go’. (2–5 min)
• 9. Resonant/coherent breathing: Breathe at ~5–6 breaths per minute (inhale 5s, exhale 5s). (3–10 min)
• 10. Observe urge and breath: When anxious, notice urge to react, follow breath instead for 5 breaths. (1–2 min)

Body‑based practices (11–18)

• 11. Progressive body scan: Slowly move attention from toes to head, noticing sensations. (10–20 min)
• 12. Quick body scan: One‑minute sweep noticing tightness or ease. (1 min)
• 13. Grounding feet practice: Feel weight through feet and connection to the floor. (1–3 min)
• 14. Hands awareness: Rub hands together and notice warmth and texture. (1–2 min)
• 15. Progressive relaxation: Tense then release muscle groups from feet upward. (8–12 min)
• 16. Soften the jaw: Place tongue on palate, relax jaw and observe change. (30–60 sec)
• 17. Breath‑with‑heartbeat: Take a few breaths while feeling the pulse; sync attention gently. (1–3 min)
• 18. Micro‑posture check: Notice posture, straighten if slumped, breathe for 3 breaths. (30–60 sec)

Sensory anchoring practices (19–24)

• 19. 5‑4‑3‑2‑1 grounding: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. (1–3 min)
• 20. Mindful listening: Listen to ambient sounds without labelling or story. (2–5 min)
• 21. Aroma focus: Smell a fragrant item and notice layers of scent. (1–2 min)
• 22. Mindful eating (single raisin): Explore texture, taste, and mouth sensations slowly. (3–5 min)
• 23. Touch object practice: Hold a small object and explore its weight, edges and temperature. (1–3 min)
• 24. Sound bath mini: Use a short audio (bell or music) and follow the sound until it fades. (2–6 min)

Movement & embodied practices (25–30)

• 25. Mindful walking: Walk slowly, notice heel‑toe roll and contact with ground. (5–15 min)
• 26. Standing balance focus: Shift weight and notice micro adjustments. (1–3 min)
• 27. Gentle yoga stretch: Perform 3–5 slow stretches with breath awareness. (5–10 min)
• 28. Qigong breath‑movement: Simple arm movements coordinated with breath. (5–10 min)
• 29. Shower‑mindfulness: Attend to sensations of water on skin and temperature changes. (3–7 min)
• 30. Mindful chores: Wash dishes or fold laundry with full attention to motions and sensations. (10–20 min)

Working with thoughts & emotions (31–36)

• 31. Labeling thoughts: Notice thought and label ‘thinking’ or ‘worry’ then return to breath. (1–3 min)
• 32. RAIN: Recognise, Allow, Investigate, Nurture difficult emotions. (5–10 min)
• 33. Thought as cloud: Visualise thoughts passing like clouds without grabbing them. (2–5 min)
• 34. Befriending difficult feeling: Place a hand on heart and offer a compassionate phrase silently. (1–3 min)
• 35. Urge surfing: Observe cravings or impulses rise and fall like waves without acting. (5–10 min)
• 36. Cognitive defusion: Add ‘I am having the thought that…’ before distressing thoughts to create distance. (2–5 min)

Mindfulness in daily activities (37–44)

• 37. Mindful morning routine: Do one routine step (brushing teeth, making tea) with full attention. (5–10 min)
• 38. Mindful commuting: Notice sights, sounds and bodily sensations without screens. (10–20 min)
• 39. Single‑tasking: Focus on one task at a time, returning to present when distracted. (Varies)
• 40. Digital pause: Before opening a device, take three mindful breaths and set an intention. (30–60 sec)
• 41. Mindful conversation: Listen fully, pause before responding and notice urges to prepare reply. (During conversation)
• 42. Gratitude pause: Name three small things you notice and feel gratitude for. (1–2 min)
• 43. Breath breaks at work: Do 3 slow breaths every hour to reset attention. (30–60 sec)
• 44. Bedtime closing ritual: Body scan or 5 deep breaths before sleep to signal rest. (3–10 min)

Micro‑practices & quick anchors (45–50)

• 45. 3‑breath reset: Pause and take three intentional breaths to return to the present. (30 sec)
• 46. Name 3 smells: Quickly notice three scents around you to ground attention. (30 sec)
• 47. Fingertip focus: Trace fingertips together and notice texture and temperature. (30–60 sec)
• 48. Observe posture bell: Use an hourly reminder to check posture and breathe. (15–30 sec)
• 49. Smile practice: Gently smile and notice how the face and body soften. (30–60 sec)
• 50. Micro‑compassion: Silently say ‘May I be safe, may I be well’ and breathe. (30–60 sec)