After visiting and exploring Thailand last year I really did come to appreciate the smaller things in life. The Thai are extremely humble and spiritual people who educated me to appreciate more in the world.

So if you’re a busy bee like me, try using these simple mindfulness exercises to empty your mind and find some much-needed calm amidst the madness of your hectic day.

In this busy world of ours, the mind is constantly being pulled from pillar to post, scattering our thoughts and emotions. Leaving us feeling stressed, highly-strung and at times anxious.

Most of us, including myself don’t have five minutes to sit down and relax, let alone 30 minutes or more for a meditation session. However it is essential for our wellbeing to take a few minutes each day to cultivate mental spaciousness and achieve a positive mind-body balance.

Mindfulness Exercise: Breathing

This exercise can be done standing up or sitting down, and pretty much anywhere at any time. All you have to do is be still and focus on your breath for just one minute.

Start by breathing in and out slowly. One cycle should last for approximately 6 seconds. Breathe in through your nose and out through your mouth, letting your breath flow effortlessly in and out of your body.

Let go of your thoughts for a minute. Let go of things you have to do later. Simply let yourself be still for one minute.

Purposefully watch your breath, focusing on your senses as it enters your body and fills you with air, then feel it work its way up and out of your mouth as it dissipates in the atmosphere.

If you are someone who thought they’d never be able to meditate, guess what? You are half way there already! If you enjoyed one minute of this mind-calming exercise, why not try two or three?

Mindfulness Exercise: Observation

This exercise is simple and powerful. It is designed to connect us with the beauty of the natural environment, something that is easily missed when we are rushing around in the car or hopping on and off trains on the way to work.

Choose an object from within your immediate sight and focus on watching it for a minute or two. This could be a flower, an insect, or even the rain falling. After all this is the UK!

Don’t do anything except notice the object you’re looking at. Simply relax into it for as long as your concentration allows and visually explore it as if it’s the first time you’re looking at it. It is a weird feeling when you let your mind wonder. Especially if you’re someone who is constantly on the go like myself.

Mindfulness Exercises: Appreciation

For this all you have to do is notice 5 things in your day that usually go unappreciated. These things can be objects or people – it’s up to you. The point of this exercise is to simply give thanks and appreciate to the seemingly insignificant things in life; the things that support us but rarely get a second thought amidst our desire for bigger and better things. My choices are generally the people who support me in my day such as my partner, the barista at the train station or colleges at work. I have even included ‘Ranjeet’ before. My local ASOS delivery man for not crashing the van en route to my house when i’ve needed clothes delivered the day before I travel.

 I hope this post helps you relax, unwind and appreciate the little things in your life  a lot more. I would love to know how you get on trying these so leave a comment!