Meditation is a wonderful practice, but it’s not the only way to care for your mind. If sitting still with your eyes closed doesn’t suit you, or you’d simply like more variety, there are plenty of other gentle exercises that can help you feel calmer and more connected.
Here are nine to explore. They’re not a replacement for proper care, but they can be lovely additions to your day.
1. “I feel” check-in
A few times a day, pause and complete the sentence: Right now, I feel… Naming your feelings helps you understand them and respond with kindness.
2. Attentive listening
In your next conversation, give the other person your full attention. Put your phone away, make eye contact and listen without planning your reply. It’s a form of mindfulness that also deepens connection.
3. A phone-free morning
Try not checking your phone for the first thirty minutes of the day. Use that time to stretch, drink something warm or simply look out of the window.
4. A weekly digital break
Choose a few hours each week to switch off screens completely. Go for a walk, read a book, cook or spend time with people you love.
5. Colouring or drawing
Colouring and drawing can be absorbing and calming. You don’t need any artistic skill. Simply enjoy the colours, shapes and movement of your hand.
6. Gratitude journaling
Each evening, write down three things you’re grateful for. Be specific. Over time, this can help your mind notice more of what’s good.
7. Repeating a mantra
Choose a short, comforting phrase, like I am here or This too shall pass, and repeat it slowly, silently or aloud. It can give a busy mind something steady to rest on.
8. A sound bath
In a sound bath, you lie down and listen to instruments like singing bowls or gongs. Many people find the experience deeply relaxing. You can attend one in person or listen to a recording at home.
9. Writing your thoughts down
When your mind feels full, write everything down without editing. Getting your thoughts onto paper can make them feel more manageable.
A note of care
These exercises can support your wellbeing, but they’re not a treatment for mental health conditions. If low feelings stay heavy for a long while, please reach out for support; you don’t have to carry it alone.
How little is enough
Choose one exercise that appeals to you and try it this week. Notice how you feel before and after.
For more, read 12 mindfulness exercises to start using daily.
There’s more along these lines on the Guides page.