Kettle, screen, corridor, screen, plate, screen, sleep. Many of our days run on autopilot. That’s not a failing. It’s simply how busy minds cope. But it can mean we miss much of our own lives.

Mindfulness is the practice of paying attention to the present moment, on purpose and without judgement. You don’t need special equipment or hours of free time. Here are twelve simple exercises you can start using today. Think of them as a menu: pick one or two that appeal to you and leave the rest for another week.

1. Breath at the kettle

While the kettle boils, stand still and feel your breath. Notice the air coming in and going out. That’s it. A minute is plenty.

2. Mindful walking

Walk a little more slowly than usual. Feel each foot touch the ground. Notice the air on your skin, the sounds around you and the colours you pass.

3. Sitting

Sit comfortably for a few minutes. Close your eyes or soften your gaze. Follow your breath. When your mind wanders, gently bring it back.

4. Body scan

Lie down or sit. Slowly move your attention from your toes to the top of your head, noticing each part of your body without trying to change anything.

5. A gratitude list

Write down three specific things you’re grateful for today. Small is good: the smell of coffee, a friend’s message, sunlight on the wall.

6. Mindful eating

Before your first bite, pause. Look at your food, smell it and notice the colours. Eat a little more slowly than usual and really taste each mouthful.

7. Music

Listen to one song from beginning to end without doing anything else. Follow one instrument all the way through.

8. Gentle stretching

Stretch slowly, paying attention to how your body feels. If you already enjoy yoga or tai chi, those are beautiful ways of moving mindfully.

9. Dance a little

Put on a song you love and let your body move. Notice the rhythm and how it feels to move freely.

10. Shake it off

Stand up and gently shake your hands, arms, shoulders and legs for thirty seconds. Then stand still and notice how your body feels.

11. Set an intention

In the morning, choose one simple intention for the day. I’ll be patient. I’ll listen well. Come back to it once or twice during the day.

12. Five senses

Pause and name five things you can see, four you can feel, three you can hear, two you can smell and one you can taste. It’s a quick way to come back to the present.

How to choose

If sitting feels restless, try walking, stretching or dancing. If you like quiet, try sitting or the body scan. If you’re busy, try breath at the kettle or the five senses. There’s no wrong choice.

How little is enough

One exercise, once a day, for one week. That’s a wonderful beginning. Some days you’ll remember, and some days you won’t. Each time you come back is part of the practice.

For more on why this matters, read Why mindfulness is important to your mental health.

There’s more along these lines on the Guides page.