Discover Peace in the Moment.

Mindfulness practices empower you to pause, breathe, and embrace the present. They cultivate awareness, foster emotional balance, and reduce stress while honoring your strength and resilience.

Here, we add a few ideas for you to try. Let us know which one is your favorite, or if you are missing any! 💖

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Mindful Observation

• Goal: Find joy in the details. Observing your surroundings with intention allows you to connect deeply with the beauty of the moment.
• Perfect For: Women balancing careers and family who need a gentle mental escape.
• What You’ll Need: A peaceful environment or a walk outside to notice the world around you.

Mindful walking

Walk in a state of awareness.

A practice to bring awareness to the experience of walking.

• Walk slowly and focus on the sensation of your feet touching the ground.
• Notice the movement of your body and your surroundings.

Take a nature walk

Nature soothes the soul.

A relaxing activity to connect with nature and reduce stress.

• Find a natural setting, like a park or trail.
• Walk slowly and focus on the sights, sounds, and smells of nature.
• Breathe deeply and enjoy the experience.

Mindful listening

Listen with full attention.

A practice to improve focus and presence by fully listening to someone or something.

• Choose a sound or conversation to focus on.
• Pay full attention, without judgment or distraction.
• Notice the details and nuances of the sound.

Soft eyes

Gentle focus calms the mind.

Soft eyes is a relaxation technique that involves softening your gaze to reduce eye strain, relax your mind, and increase your awareness of the surroundings.

• Find a relaxed seating position.
• Choose a point in front of you to focus on.
• Allow your eyes to relax and your focus to become diffuse, taking in the periphery as well.
• Take slow, deep breaths while maintaining the soft gaze.
• Incorporate soft eyes into your daily routine for relaxation.

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Mindful Movement

• Goal: Move with purpose to release tension and rediscover your inner balance. Gentle activities like yoga and Tai Chi combine mindfulness and physical health.
• Perfect For: Women who want to blend self-care with physical wellness.
• What You’ll Need: Comfortable clothing and a bit of space.

Mindful stretching

Stretch with awareness.

A practice to bring awareness to the experience of stretching and moving your body.

• Choose a gentle stretch or yoga pose.
• Focus on the sensation of the stretch.
• Move slowly and mindfully.

Practice Yoga

Find balance in movement.

A physical and mental practice to promote relaxation and wellbeing.

• Choose a yoga routine or sequence.
• Move through the poses mindfully, focusing on your breath and body.
• End with a relaxation pose, like savasana.

Tai Chi

Balance brings harmony.

Tai Chi is a low-impact, slow-motion exercise that combines deep breathing with gentle movements to improve physical and mental well-being.

• Ensure you have room to move freely.
• Wear comfortable clothing to allow for unrestricted movement.
• Learn basic movements. Follow a Tai-Chi video or instructor.
• Move slowly and smoothly.
• Focus on slow, controlled movements.
• Breathe deeply: Coordinate your breath with your movements.
• Practice regularly: Aim for consistency to gain the full benefits.

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Mindful Awareness

• Goal: Turn inward to reflect and heal. Awareness techniques help you process emotions and build resilience.
• Perfect For: Women on a journey of personal growth and self-discovery.
• What You’ll Need: A quiet, reflective moment to tune into your inner world.

Body scan

Be present in your body.

A mindfulness practice to bring awareness to different parts of your body.

• Lie down comfortably.
• Close your eyes and take a few deep breaths.
• Starting from your toes, slowly move your attention through each part of your body up to your head, noticing any sensations.

Tonglen

Compassion transforms pain.

Tonglen is a tibetan buddhist meditation practice that involves breathing in the suffering of others and breathing out compassion and healing. It helps cultivate empathy, compassion, and a sense of connection to others.

• Sit comfortably with your eyes closed.
• Focus on someone’s suffering or a situation that needs healing.
• Inhale: visualize breathing in their pain and suffering.
• Exhale: imagine sending out relief, compassion, and healing.
• Repeat the process, expanding your focus to include all beings.

Loving-kindness meditation

May you be happy, may you be well.

A practice to cultivate compassion and kindness towards yourself and others.

• Sit comfortably and close your eyes.
• Silently repeat phrases like 'may I be happy, may I be healthy' for yourself.
• Extend the phrases to others, starting with loved ones and gradually including all beings.