Are you running on auto-pilot amidst a busy schedule? Do you end the day confused about where it went and what you did? 

My neurospicy friend, you are not alone. Many of us are running around with our nervous system in overdrive in today's hustle and bustle. But there is good news! With a little intention, you can implement easy and quick mindfulness exercises to help you stay calm and collected throughout your day.

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Busting the Mindfulness Myth

I suspect you already know some people find engaging in long hours of silent meditation or complex exercises difficult. Not everyone has that capacity. Me- you- and many others will miss out on connecting with ourselves and the world around us if we allow self-doubt to hold us back. Soon, you will confidently turn any activity into quick mindfulness exercises.

Mindfulness is wonderfully straightforward. It is just paying attention to what you are sensing, feeling, and experiencing. Taking things as they are without judgment. The quick mindfulness exercises you learn here are meant to connect you to your experience as an observer. While you might not feel confident initially, you'll soon overcome those self-limiting beliefs and gain the assurance to apply these practices wherever you go.

Paying special attention to your current routine, you can fold quick mindfulness exercises into the school pick-up line while washing the dishes or sitting at your desk at work. 

Let's explore how to use your senses using easy and quick mindfulness exercises without overhauling your busy schedule.

SENSING EXERCISES

Turning your focus to your senses is a powerful method to bring yourself back to the present moment. By paying close attention to what you see, hear, smell, feel, touch, and taste throughout your day, you can transform ordinary experiences into mindful moments.

Whether on a lunch break or between tasks, taking a minute to notice your sensory experiences can deepen your connection to the here and now.

In the world of mindfulness, we understand that each person is unique, and what works for one may not work for another, whether you are part of the neurotypical or neurodiverse communities.

TOUCH

Touch is a tactile gateway to mindfulness. Every sensation, from the warmth of sunlight on your skin to the texture of a soft blanket, can ground you in the here and now.

How to Use Touch:

• Pause and take a moment to touch an object near you.
• Notice its temperature, texture, and any sensations that arise.
• Feel the connection between your hand and the object, immersing yourself in the tactile experience.

When I go to my kids' ball games or a crowded function, I often keep a small object in the pocket of my hooded sweatshirt as an anchor. It is discreet and helps me to stay grounded and connected during the event.

TASTE

There is an ongoing debate at my house about food texture. Is texture part of the taste or the meal experience?

I don't know about you, but when food feels what I can only describe as “wrong,” it tastes bad. The debate goes on.

HEAR

Your world is filled with a symphony of sounds waiting to be noticed. Yet, how often do you truly pay attention to these auditory experiences? Engaging your sense of hearing is a practice so simple that it can seamlessly fit into your busy schedule.

How to Use Sound:

Try to use your sense of hearing in the kitchen while washing the dishes, doing laundry, or making your morning coffee. You can do this and similar quick mindfulness exercises anywhere.

• Start by taking a moment to listen. Close your eyes if it helps you focus on the auditory experience.
• Identify individual sounds, allowing each one to become distinct in your awareness.
• Pay attention to the volume, pitch, and rhythm of the sounds you hear.
• Avoid judging or analyzing the sounds; instead, embrace them as they are.
• If your mind starts to wander, gently bring your focus back to the sounds around you.

Music is a great way to get connected. I have a playlist on Spotify called “Mindfully Me in 2024.” Each week, my intention is to choose a song that represents the week's emotions, activities, or energy. By the end of December 2024, I will have a playlist of songs that represent my journey this year.

SIGHT

Sight is perhaps the most obvious of the senses, yet we often go through our days without truly seeing. Set reminders on your phone to help you remember to pause and really notice what you see.

SMELL

Have you ever smelled something and placed a color associated with it? What color would you give the aroma of a pizza baking, your partner's cologne, or a crisp winter breeze? Scents have the power to transport us to different moments in time as well as connect us to the present.

How to Use Smell:

• Close your eyes or have them open, and take a deep breath.
• Inhale slowly, focusing on the aroma around you.
• Identify the different scents in the air.
• What do you notice? Does this scent bring forth memories, calmness, or other sensations?
• Can you associate a shape or color with this scent?

My kids and I have a little game we like to play- okay, in all honesty, I have a little game I like to play, and then they groan in disgust or bust into laughter depending on my color coding disclosure of an unpleasant smell released by one of them.

It may not make sense to them, but mustard yellow makes scents to me!

The Sixth Sense

Did you know that there are actually six senses, not five?

Physical touch is often understood as a player on the senses team, but the physical sensations inside your body are often overlooked. This can look like the racing heartbeat of anxiety or excitement or maybe loneliness as a felt sensation of hollowness in your stomach or chest.

FEEL

Feelings are the sensations, and emotions are the labels we give them. Mindfulness would look like paying attention to the particular way a sensation presents itself in a situation, with a thought or belief, and triggers an emotion. Then, consider how they are connected.

Think about a strong emotion you have felt recently. How did you know you were having that emotion? What was happening in your body?

Is this feeling and emotion connected to what you think about a situation or belief about yourself?

This activity is super flexible. You can do it quickly by asking yourself the key questions above as you go about your day. Or, if it resonates with you, take a little more time to reflect and jot down your thoughts in a journal.

You can implement both. It is totally up to you how you want to play it. Until you learn to prompt the questions yourself, you could set the alarm on your phone as a prompt to check in with your emotions or set up empowering quote sticky note reminders.

Reminders are set on my phone for when I am at work to check in with my body sensations. I check in with my neck, back, and legs and will often get up and stretch.

NEURODIVERGENT SENSORY OVERLOAD

Sensory overload occurs when your sensory system receives overwhelming stimuli, leading to heightened stress levels and a diminished ability to focus. For individuals with conditions like ADHD, autism, or sensory processing disorders, this experience can be intense.

Implementing self-soothing techniques, wearing headphones, and exploring diverse mindfulness exercises may help prevent sensory overload. Remember to be gentle with yourself throughout this journey; kindness to self is a vital aspect of our mindfulness practice.

WORKING THROUGH BARRIERS

As you navigate the challenges that might arise, such as moments of tension, boredom, or your mind wandering while practicing mindfulness techniques, remember that you can overcome barriers simply by continuing the journey of exploration to find something that works for you.

Notice what your body tells you as you implement these strategies to work through barriers.

1. Sensory-Friendly Spaces: Minimize sensory triggers by implementing soft lighting, comfortable seating, and noise-canceling headphones.
2. Shorter Sessions: Begin with shorter mindfulness sessions and gradually extend the duration to suit your attention span.
3. Variety of Techniques: Try a variety of mindfulness techniques to fit your individual preferences and sensory sensitivities.
4. Dive Deeper: If you notice yourself becoming tense or quickly losing interest in a particular technique, consider delving deeper into it. Sometimes, a deeper exploration can help you regain focus.
5. Switch Your Focus: If something isn't working, don't hesitate to switch to another technique. Shifting your focus itself can be a valuable tool for enhancing your concentration.
6. Mindfulness App: Some days I want to be led through a meditation or affirmation. I use an app that allows me to pick a topic, the length, and the type of mindfulness activity I have the bandwidth for that day. It even has reminders, so even if I don't go to the app, it reminds me to breathe. The mindfulness app has both a free and paid version. You can get the 7-day free trial to see if it will work for you.
7. Time Management: If you have tried to implement the quick and easy strategies in this post and are still overwhelmed with finding time within your schedule, some time management work may need to be done first. My friend, Shannon, is an Executive Dysfunction coach. Her Time Management Course helped me, and I believe it can help you, too. Complete her course, then work on the Mindfulness in Minutes workbook (free download).

BREATH PRACTICES USING SENSORY ANCHORS

Sound, Feel, Touch: Focus on two anchor points: the rhythmic counting of your breath and the sensation of your belly and chest rising and falling with each breath. To enhance this experience, place your hand on your belly and chest to feel the rise and fall against your hands.

Sound: Breathe deeply and listen to the soothing sound of each inhale and exhale. Alternatively, you can softly hum on the exhale, concentrating on the sound and the gentle vibration it creates.

Feel: Sync the inhalation and the exhalation of your breath with the movement of your hand as it slowly opens and closes, resembling the unfurling of a beautiful lotus flower. Feel the sensation of your hands through the motion.

Embrace this journey of self-discovery and neurodiversity, and give yourself grace and time to explore these quick mindfulness exercises to find what works for you. Throw out any old ideas of lengthy meditations and exercises. Whether it's the joyful sound of children playing, the taste of your morning coffee, or the feel of the sun on your skin, every experience is an opportunity to connect to the present.

Continuing the Journey

Join a Supportive Mindfulness Community

Join my private TMN Facebook Group, a community just for women like you, where we talk about:

• Overcoming Mindfulness Challenges: Discover strategies to manage overwhelm and stay grounded, even on your busiest days.
• Mindfulness for Neurodiverse Women and Children: Explore tailored exercises that honor your unique way of experiencing the world.
• Practical Mindfulness for Busy Minds and Lifestyles: Share and learn practical tips that make mindfulness an effortless part of your day.

In the TMN Community, you'll find support, inspiration, and a wealth of resources to help you be more present and foster deeper connections with yourself and those around you. It's a space for growth, learning, and sharing the mindful journey with others who understand the hustle of everyday life.

So, if you're eager to expand your mindfulness practice and find even more ways to stay connected, join me in the group. When you join, you will receive a free Mindfulness Tracker to help you discover which mindfulness activities work best for you.

Together, we'll explore how each moment can be an opportunity to be present and how every mindful practice, no matter how small, enriches our lives.

Frequently Asked Questions (FAQ)

Do I need to practice every day to see the benefits?

While you get more profound results with daily practice, imperfect mindfulness is still mindfulness that provides benefits. The key is to engage in the practice little and often, without judgment.

How can quick mindfulness exercises be effective?

Regular sessions of quick mindfulness exercises are easier to incorporate into daily routines. Brief moments of mindfulness can benefit memory function, stress management, depression and anxiety, substance abuse, impulse control, emotional regulation, and other aspects of life.

Will these exercises help with feelings of disconnection and stress?

Absolutely. The quick mindfulness exercises you learned in this blog can help you reconnect with yourself and your surroundings, reducing feelings of stress, lonliness, and overwhelm.

Where can I go to learn how to be mindfulness coach?

Once a student, and now an Ambassador, one of the first programs I completed was from the Transformation Academy. With many certifications to choose from you are bound to find something that interests you. Expand on the quick mindfulness exercises taught here for your personal practice or expand your knowledge to professional coaching.

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