Guest post by Digital Marketing Manager Trainee Alva Sundström

Do you feel stressed, tired, or find it hard to stay present? In a world that moves fast and constantly demands our attention, taking a pause becomes a powerful act. Through simple mindfulness activities, you can create moments of calm and reconnect with yourself and the world around you.

Practicing mindfulness doesn’t have to take a lot of time or require special tools — it’s about slowing down and becoming aware of the present moment.

Here are five simple mindfulness exercises you can start with today:

1. 1. Forest Walk

   A mindful walk in the forest is more than just exercise, it’s a moment of peace for the soul. Walk slowly, without rushing. Let your senses take over: listen to the birds, feel the breeze on your skin, notice the scent of pine, and watch how the light dances through the trees.

   Tips:

   • Leave your phone in your pocket

   • Breathe deeply, and count your breaths if your mind starts to wander

   • Notice three things you can see, three things you can hear, and three things you can feel

   • Let your attention shift between your senses

   Time in nature doesn’t just restore the body — it also soothes the nervous system and brings you back to inner stillness.

   
   

   2. Mindful Eating

   Instead of rushing through lunch in front of a screen, try turning your meal into a mindful moment. Mindful eating means slowing down and bringing full awareness to your food, without distractions.

   Try this:

   • Eat without distractions (no phone or TV)

   • Chew slowly and notice the taste, texture, and aroma

   • Put your utensils down between bites

   When we eat with presence, every meal becomes a form of meditation.

   
   

   3. Gratitude Practice

   Gratitude is one of the simplest ways to invite calm and joy into your daily life. Writing down what you’re thankful for helps shift your mindset toward positivity.

   Try this:

   • Each morning or evening, write down three things you're grateful for

   • They can be small: a warm cup of tea, a kind smile, or a good night’s sleep

   • Pause and notice how your body feels when you focus on gratitude

   This simple activity boosts mental wellbeing, increases joy, and reduces negative thought patterns.

   
   

   4. Somatic Movement

   Mindfulness isn’t only about stillness — it can also be movement with intention. Our bodies often hold tension that we are unaware of. With gentle, intuitive movement, you can become one with your body.

   How to start:

   • Put on calming music or listen to the sounds of nature

   • Move intuitively — stretch, sway, shake gently

   • Breathe with your movement

   • Ask your body what it needs, rather than directing it

   Somatic movement helps you shift out of your head and into your body, releasing stored stress and tension.

   
   

   5. Journaling

   Writing down your thoughts is a powerful way to process emotions and create clarity. Journaling is a form of mindfulness where you reflect on what you’re feeling and experiencing, helping to reduce stress and support your mental health.

   Try beginning with:

   • “Right now, I feel…”

   • “What I need today is…”

   • “I’m letting go of…”

   It’s not about writing perfectly — it’s about presence and listening inward. This small ritual can help you hear your inner voice and build a softer, more compassionate relationship with yourself.

   
   

   Take a Pause

   Mindfulness isn’t about becoming perfect at being calm — it’s about returning. Again and again. To the moment. To the body. To now. Whether it’s a walk in the forest, a moment of gratitude, or a few quiet minutes with your journal, every small pause you take is an act of care — for your body and your mind.

   These gentle activities can become powerful rituals in your daily life.