Boost your Zen

A Season of Mindfulness

The transition into fall is exciting, but it can be stressful too. Getting the kids back to school and ourselves back to work can make us feel overwhelmed. But it doesn’t have to be that way! Here, are few tips for achieving mindfulness in under 10 minutes a day.

Spend at least 5 minutes each day doing nothing.

Absolutely nothing. You can sit or lie down; just make sure the focus is on you, returning to yourself, your sensations, your breath. No multi-tasking, scrolling through your phone or solving problems in your mind. Just be with you. Breathe.

Hint: If your mind wanders, try a phone app for a 3-5 minute guided meditation and mindfulness session. My favorite is, but you might also like or Do this for 5 minutes over 2 weeks, and you won’t believe the difference. 

Hit pause before you take on a new task.

Create some space between one thing and another. Maybe you’ve finished a project at work, or you’re between one meeting and the next. Take a moment to be fully present, pause, notice.  Take a walk, get a drink – consciously move from one activity to another.

Detox from the day.

Before going to bed, give yourself 7-10 minutes to write it all out — I call it a day detox. Just write and write. Let everything go on paper. Get the thoughts and worries off your mind so you can rest. Then rip the piece of paper to shreds. Sweet dreams.

Be present in your own day.

Does your day just fly by? You look up, it’s 5 pm and you wonder where the day went. To break the daily grind, try this: Be more aware of your body, your mind, and your breath throughout the day. Become aware of when you lose your intention or when your energy goes into fluster mode. To do this, set reminders on your phone to help you hit pause and return to intentionality. Search your phone under “mindfulness bell.” Program bells to ring as much as you want them to.

Commute with purpose.

Use your commute time to be present with yourself. Turn off the radio. Let this be a time to breathe through and mentally let go of your day. Or use the time to prep for your day and set your intention. What do you want for yourself? When you’re at a red light take a couple of deep breaths, roll your neck and your shoulders, roll your wrists out.

Grace Estripeaut is the founder of, which provides companies and individuals with practical approaches to increase your calm and focus in a chaotic world. You can learn more at