If you follow the health scene closely, you've probably heard of mindfulness exercises, which are a collection of methods for focusing your attention on the here and now. You may have even attempted a good number of mindfulness meditations using a timer on your smartphone, an app, or a guided video session. Let's face it, though: Not everyone has the time or inclination to dedicate themselves to a regular meditation practice.

That's perfectly OK, since mindfulness may be incorporated into your everyday life in a variety of subtle ways. Hemisha Patel Urgola, PsyD, a certified clinical psychologist at Princeton University and the creator of the Mindful Practice, tells SELF that "some [people] have the misconception that mindfulness means they need to sit cross-legged, eyes closed, and ready to commit to at least 10 to 15 minutes." That doesn't have to be that way, though—unless that's your thing, of course—because Dr. Urgola claims that you can still benefit from mindfulness's advantages for mental health by using really easy methods.

What are some of the benefits of mindfulness?

Mindfulness exercises as the key to happiness | Greator

If you're new to mindfulness, the practice's popularity may make it difficult to take seriously. Mindfulness has been linked to improved mental health, according to emerging data.

A 2021 research published in Frontiers in Psychology found that participants in a six-week mindfulness session had reduced stress levels.1A 2019 research in the same journal reported that mindfulness meditation improved melancholy and anxiety symptoms by lowering concern and rumination (repeated thoughts).2Get this: In a 2022 randomized clinical study reported in JAMA Psychiatry, mindfulness-based stress reduction was shown to be as effective as escitalopram, a first-line SSRI for anxiety and depression.That is not to argue that mindfulness-based programs are the cure-all for mental health problems, but they are increasingly being recognized as viable therapy options.

Try these simple mindfulness exercises next time you need to chill out.

1. Three-minute breathing space

This simple workout takes about three minutes to do, making it ideal for hectic days. Dr. Vieten explains that mindfulness-based cognitive therapy, which has been demonstrated to reduce symptoms of stress, anxiety, and depression, often employs this technique.7

Here's how to practice Dr. Vieten's "three-minute breathing space" technique:

  1. Set a timer for three minutes.
  2. Sit in a comfortable position if you can (though standing works too), ideally in a relatively calm environment (the bathroom counts), and close your eyes if you want. Notice what’s happening in your mind and body right now. Are you worrying about a problem or mistake? Do you feel warm or cold? Is there a distracting sound in your environment? Simply notice whatever you’re experiencing at the moment.
  3. Bring your full attention to your breath, focusing on the sensation of the air flowing in and out of your body.
  4. Expand your zone of awareness further out from your breathing so that it includes your whole body. You might notice your posture, your facial expression, or areas of muscle tension. Again, simply pay attention to whatever’s going on with your body.

2. Listening mindfulness

One of the most effective methods that Dr. Urgola uses to incorporate mindful living into her life is to concentrate on noises. This technique requires you to concentrate for a period of time on a particular sound that is present in your immediate surroundings, such as on a bus or in your kitchen, for example. According to Dr. Urgola, "Perhaps it is something that is visible and audible, or perhaps it is something that is in the background." It's completely up to you, actually.

After you’ve identified a sound—distant traffic, the steady hum of an air conditioner, your neighbor’s too-loud TV—follow this easy mindful-listening technique:

  1. Close your eyes if it feels good. If not, find a spot in your space to softly gaze at (relax your eyes and don’t focus on anything specific).
  2. Listen deeply to that sound. Take note of its tone (Is it soft? Buzzy? Harsh?), rhythm (maybe it’s steady or irregular), and volume.
  3. Stay with the sound as best you can. If your mind wanders off, that’s okay; just acknowledge that and come back to the sound. You can even imagine your distracting thoughts drifting away from you on a balloon or floating down a stream on a leaf, suggests Dr. Urgola.
  4. End the exercise whenever you feel ready to stop.

3. Dishwashing

You did indeed read it correctly. We would like to provide a suggestion: rather of doing tasks in a mindless manner, why not utilize them as chances to exercise awareness? According to Dr. Urgola, it is a simple but significant method of checking in with oneself, even when you are engaged in other activities.

Here’s how to turn dishwashing into a quick mindfulness workout:

  1. As you wash the dishes, ask yourself: How warm or cold is the water? How does the sponge feel in my hand? What smells am I experiencing? What’s the texture of the dishes I’m touching?
  2. If your mind drifts off, again, that’s totally okay (and normal). “Your brain is doing what it has evolved to do: think,” says Dr. Urgola. Simply notice the drifting then come back to focusing on the dishes. (You can also do this in the shower, FYI).

4. Body scan

“The quick body scan consists of focusing on the different areas of your body one by one, from your feet to your head, and then back down to your feet,” Dr. Vieten explains. “This practice is particularly great when you’re feeling anxious, agitated, nervous, or scattered.”

To try this easy mindfulness exercise:

  1. Close your eyes or maintain a soft gaze (again, where your eyes are relaxed and you’re not focusing on anything in particular).
  2. Bring your attention to the bottom of your feet, followed by your toes, the tops of your feet, your heels, and your ankles. Notice what you’re sensing in each area—think tightness, coldness, a tingling sensation, or nothing at all—without judging it as good or bad. 
  3. Move deliberately up your body—to your calves, knees, thighs, hips, etc.—and do the same thing: Notice the physical sensations in each section with curious attention.
  4. When you come to the top of your head, you can either stop or travel back down to your feet again, the same way you came.

5. Four-seven-eight mindful breathing

Practicing mindfulness with the four-seven-eight method is a kind of exercise that involves deep breathing. The sense of worry may deregulate our breathing patterns, according to Dr. Urgola, therefore this is especially helpful for those who suffer from anxiety.8.She goes on to say that "this technique can also be helpful if you are having trouble sleeping," since tension might hinder you from falling asleep.

To practice four-seven-eight mindfulness breathing:

  1. Close your eyes if it feels comfortable. If not, gaze softly gaze at a spot in your environment.
  2. Inhale for a count of four.
  3. Hold for a count of seven.
  4. Exhale for a count of eight.
  5. Make sure you’re breathing deeply, from the pit of your belly (compared to shallow breathing from your chest) so your lungs fill up fully.
  6. Stay with this pattern as best you can.
  7. End the exercise whenever you feel ready to stop.