Practicing Mindfulness

Given the uncertainties and stress that we are faced with due to what is happening in our daily lives and the world around us, it is especially important to practice mindfulness. Mindfulness can be defined as “a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique” (Oxford Languages, 2022). To be mindful is to notice the present without judgment or critique. There are many benefits of mindfulness – psychological, cognitive, and physical. By engaging in mindfulness activities, we are able to reduce stress, increase happiness, improve our memory and sleep, have better health, and grow our brains.

Here are some Mindfulness Activities that will support your wellbeing, bring balance into your life when practiced regularly, and help you bring awareness to your life!


There are different techniques for mindful breathing. The most important thing is to pay attention to your breath – your inhale and exhale. Find a technique that works for you. Here are some suggested breathing activities here:

Mini Meditation – Breathe (Headspace – Youtube)


Mindful Breathing (Greater Good in Action)


Breathing Basic


Do a body scan.

While promoting body and stress awareness, relaxation, and becoming present with yourself, a body scan helps you release tension and brings attention to what you may have neglected previously.


3 Minute Body Scan (YouTube)



Writing out your thoughts can help you compartmentalize what you are going through, while also helping you process all of your experiences.


35 Mindfulness Journal Prompts



Grab a colouring book and coloured pencils or markers and start colouring. This will help you focus on the task at hand and help you slow down! Quick tip: if you’re not the most artistic person, try a paint by numbers kit to bring out your inner artist!



Write down who/what you’re grateful for, and begin changing your mindset by bringing to life an attitude of gratitude.


Take a mindful walk.

How does your body feel? What is going on in your mind? Focus on your surroundings. Use your senses.


Mindful Walking Practice

“Get away from your computer and if possible go outside” – CDNIS Student

Use the 5-4-3-2-1 method

Ground yourself if you’re feeling anxious and need some help to calm down; Find 5 things you SEE.  List 4 things you can TOUCH. Listen for 3 things you can HEAR. Find 2 things you can SMELL. List 1 EMOTION that you FEEL.


5-4-3-2-1 Method (YouTube)


Digital Detox.

There is no time like the present given our remote learning. Take a break from screens to help encourage yourself to find alternative methods of relaxation.


What is a Digital Detox?

“To relax and use the breaks to get up away from the screen.” – CDNIS Student

Listen to music.

Before playing music, how do you feel? As you listen to the music, how do you feel? Have your feelings changed? How did the music affect your feelings? Intentional reflection in an activity such as this helps you get more in touch with how you are feeling to help you ground yourself.

“I like taking breaks between work periods and listen to music.” – CDNIS Student


Be present and intentional when you are cooking from choosing the ingredients, the method of cooking, and what you are doing while cooking. Take time to appreciate each step of the process.


How to Master the Art of Mindful Cooking


“Taking it slowly; moving one step at a time, and simply reminding myself at the end of the day the diploma is a piece of paper that has little impact on the rest of my life” – CDNIS Student