Templates / Mindfulness
Mindfulness routine templates
Practice noticing what is happening now through short pauses that do not require special equipment.
- π§Emotion check-in
Name what you feel and what you need in five minutes.
- π«ΆEvening body scan
Notice physical sensations for ten quiet minutes.
- π¬οΈFive-minute breathing pause
Reset attention with a short, unforced breathing practice.
- π₯£Mindful first five bites
Begin lunch without a screen and notice the meal.
- πΆββοΈWalking meditation
Practice attention while moving twice a week.
- π§Daily meditation
A quiet moment for your mind.
How to choose a routine
- Begin with a concrete focus such as breathing, walking or physical sensations.
- A distracted session still counts; returning attention is the practice.
- Use a duration that feels almost too easy for the first two weeks.