Mindfulness exercises are a simple thing you can add to your daily routine that can immensely benefit your life, which can help you be a better partner. Mindfulness has been shown to significantly reduce stress, improve sleep, and increase the quality of life overall. Since we care about all of you readers out there, we’ve compiled these quick mindfulness exercises you can add to your daily life. Remember it takes 21 days to build a habit – so start now!

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1 – The ‘5 Senses’ Exercise

Identify 5 things you can see around you and state them aloud, aim for things you wouldn’t normally notice.

Notice 4 things you can feel, such as the texture of your clothing or the cold air from a fan.

What are 3 things you can hear around you? Maybe something that normally fades into the background.

Contemplate 2 smells you can identify clearly, be it pleasant or not – let yourself absorb the information.

Lastly, what is 1 thing you can taste? Is it an old taste from brushing your teeth? Or have you just eaten lunch?

This is a quick exercise that can ground you in reality throughout the day. People have also used a modified version to help with panic/anxiety attacks.

2 – Minute Meditation

First, take a deep breath and exhale sharply.

Focus on your breathing.

Breathe in for a count of 4 seconds – Hold for 7 – Exhale for 8

Repeat

Focus on your breathing only, let any other thoughts pass through your mind without taking your focus.

Keep this up for a least a minute, but feel free to elongate it if you like.

3 – 2 Minute Stretch

Make sure you have enough space around you while standing comfortably.

Lift your arms above your head as high as you find comfortable then release your arms back to your sides, feeling the rush of air against your skin.

Repeat 5 times

Relax your arms. Breath deeply and feel how the blood is now rushing in your arm muscles.

Bend your body forwards and reach for your toes, only as far as is comfortable and sway lightly from side to side as you continue breathing.

Hold for 10 seconds then release back to a standing position.

Repeat 3 times

Relax now and take a moment to feel grateful to your body for all it does for you.