4 simple mindfulness exercises for a deeper connection

Disclaimer: I was lucky enough to be gifted the Mind Panda Mindfulness Starter Pack in exchange for a review. Any purchases made of Mind Panda products using my discount code mean I will receive a small commission at no extra cost to you. I am an affiliate only for products and services I believe in and which I feel add value.

Mindfulness can help us to live more in the present moment and connect with ourselves more deeply. In this post I explore 4 simple mindfulness exercises you can use to help you remain present and increase your connection with yourself.

I have taken these exercises from the Mind Panda Mindfulness Starter Park, which contains:

  • a set of 30 cards each outlining a mindfulness exercise;
  • a journal to write about your experiences of these exercises;
  • and a set of specially-designed stress balls which are scented specifically to help reduce tension and increase focus. The stress balls come in three different firmness levels to suit individual needs and have inspirational questions printed on them to prompt self-reflection.

Alongside the 30 cards that you receive in the set, the accompanying journal also has 30 days of prompts meaning that you can do your own 30-day mindfulness challenge. There is space at the end of the journal to reflect on how you’ve found the challenge, and to think about which of the mindfulness exercises were your favourites.

By the way, you don’t have to purchase all of these items together, they can be purchased separately if you prefer one element more than another.

So, let’s get to the exercises 🙂

1. Guided meditation

I find guided meditations great for helping me stay focused on the actual meditation. When I first started meditating, I would sit in silence and wonder if I was “doing it right”. I’d get so frustrated with myself when my mind would, inevitably, wander.

Even though I’ve been meditating consistently for a good few months at this point, I still like returning to guided meditations as I feel they provide a bit of extra support.

Mind Panda have some free guided meditations here on their website if you’d like to try some out.

2. Mindful tea

In terms of simple mindfulness exercises, I don’t think you could get much more simple than this.

The Mindful Team exercise is about really slowing down and bringing focus to the process of making and drinking a cup of tea (or coffee/glass of water if that’s your thing).

I was surprised at how different I found drinking a cup of tea to be when I did it this way. It felt so nice to sit on my sofa with a cup of tea, and not be rushing to do “the next thing”.

I did find my mind wandering onto things I needed to do that day, but I refocused my attention on the mug and the heat from the tea. 

This is a mindfulness exercise I will definitely be doing in future. I think it will be a great one to do in the morning to help set the tone for the rest of the day.

Mindfulness for self care is more popular than ever, but mindfulness isn't just about meditation. There are other simple mindfulness exercises you can do to be more present and connect more deeply with yourself using mindfulness. In this post I go through 4 simple mindfulness exercises you can do, to help you stay present and connect with yourself at a deeper level. #Ad

3. Nature Meditation

This exercise is about taking 10 minutes to really notice what’s around you whilst you’re out in nature.

Feel the breeze on your face, notice what sounds you can hear, and any particular smells in the environment. What colours and textures can you see around you?

I love being out in nature, but often my mind is taken up with thoughts about other things and rarely am I noticing what’s happening around me.

This is a great simple mindfulness exercise to help bring the attention back onto the present moment and the sheer beauty of the natural world.

4. Mindful anchor

An ‘anchor’ is usually something you can hold in your hand and bring your attention to. It can be an object like a stone, perhaps a crystal, or a small ornament (just make sure the ornament can withstand being squeezed).

Whilst you squeeze the object bring your attention to its size, shape, and its texture. How does  it feel in your hand?

A Mindful Anchor can be a great way to ground yourself in the present moment. For example, if you’re having a difficult day and perhaps your mind is wandering onto thoughts which aren’t helpful, the anchor can help refocus you back onto the present moment. 

For this exercise, I took the opportunity to use the stress balls from the Mindfulness Starter Pack.

Perhaps they aren’t as small or discreet as a grounding object might be; however, I wanted to use them whilst I was working from home so this seemed feasible.

There were times when I noticed my mind wandering into ‘worst-case-scenario’ thinking during certain tasks, and I found that using the stress balls helped to re-ground me in the here and now.

Because each stress ball has a different firmness level I chose the softest one as that was the easiest for me to squeeze, and I found this quite comforting during the more stressful moments.

Also, I particularly like the scents of the stress balls. I find the scents to be most helpful in returning me back to the present moment.

Over all impressions

My favourite part of the Mindfulness Starter Pack is the set of 30 cards with the mindfulness exercises.

They have helped me recognise that mindfulness isn’t just about meditation and they have brought more variety into my mindfulness practice. 

I do like the journal, and the only criticism I have is that the prompts on each of the days are pretty much the same. On the later pages there are some additional prompts for you to think about, but I would have preferred some different prompts on each day to help keep things interesting.

That’s just my personal preference, and I recognise that other people might like to keep things simple 🙂

I think the stress balls are so different from the stress balls I have used in the past.

I found that the touch and smell were the things which I drew upon the most. I didn’t really look too much at the questions on the stress balls, but that doesn’t mean that other people wouldn’t find them helpful.


How to purchase and receive your discount

To take a look at the Mindfulness Starter Pack and all the other items that Mind Panda have to offer, you can find their store here.

My discount code is Jo15, and if you use this code at the Mind Panda checkout you’ll get 15% off your order.

If you have any questions about the pack then please do let me know in the comments, otherwise I wish you well on your mindfulness journey!