7 Gentle Mindfulness Activities to Help You Feel More Present (Even On Busy Days)

In the middle of chaos - overflowing inboxes, group chats, uni deadlines, social commitments, laundry piles - it can feel impossible to slow down. But mindfulness doesn’t require silence, incense, or a perfectly peaceful environment. Sometimes, it’s just one small moment of grounding: the feel of warm tea in your hands, the sound of a pencil gliding across paper, the softness of breath returning to your body.

I used to wonder, why can’t we just do one thing at a time anymore? Can I simply drink my tea, just drink my tea, without checking my phone, replying to messages, or listening to a podcast at the same time? That’s what mindfulness has come to mean for me: doing one thing with my full attention. Whether it’s colouring, folding laundry, or watching steam rise from a mug, it becomes a small act of presence. A way back to myself.

Here are seven simple, sensory-based mindfulness practices to help you feel more grounded and connected, even on the busiest days.

1. Do Nothing for 60 Seconds

Yes, really. No scrolling, no to-do lists. Just pause. Feel your feet resting on the floor. Notice how the air moves in and out of your lungs. Let your shoulders drop, and your jaw unclench. For one whole minute, let it all go.

2. Touch Something Natural

Place your hand on a tree trunk. Dip your fingers into a bowl of warm water. Run your hands through sand, fabric, or leaves. Let the textures bring you back to the moment — grounding your body in something real.

3. Colour Something In (Yes, You.)

There’s something quietly powerful about putting colour to paper, or wood. During the final days of my pregnancy, when I was overtired, moody, and 10 days overdue, I found myself colouring in an image my sister had drawn of me. It was engraved on a wooden board. Something shifted in that moment. I felt calmer, more focused - just one task at a time and my mind went quiet.

Try this: ColourWings artboards are engraved, hand-drawn designs made for adults and kids alike. They incorporate mindful activities that are screen-free, meditative, and completely unique, like the Mother of Life board, which makes a beautiful Mother’s Day gift for expecting mums or anyone who needs a moment to reconnect.

4. Name 5 Things You Can See, Hear, and Feel

This simple grounding technique is used in therapy to bring you back into your body. Try it anywhere — in the car, on a walk, while rocking a baby. List 5 things you can see, 4 things you can touch, 3 things you can hear, 2 you can smell, 1 you can taste. No pressure, just presence.

5. Sip Something Warm Slowly

Herbal tea, warm lemon water, coffee — anything comforting. Feel the warmth of the cup in your hands. Breathe in the scent. Take a slow sip. Let it become a small ritual that tells your nervous system: You’re safe. You’re okay.

6. Move Your Body (Gently)

Stretch in bed. Roll your shoulders. Walk slowly barefoot on the grass or floor. You don’t need a full yoga flow — just gentle motion that helps you reconnect with your body. Let it be intuitive, not performative.

7. Create Without a Goal

Paint, collage, doodle, journal — not to create something beautiful, but to simply express what’s inside. It’s not about the outcome. It’s about making space for your own voice, your own rhythm. That in itself is a mindfulness practice.

A gentle reminder:

Mindfulness doesn’t always look like sitting still. It can be loud, messy, brief, or beautifully quiet. It can happen with your kids climbing on you, in the car, or during five stolen minutes before bed. You don’t have to be perfect, just present. Incorporating mindful activities into your daily routine can enhance your overall well-being.

If you’re craving something tangible to ground your day, explore the ColourWings collection. Our artboards are made to help you play, unwind, and create something meaningful, even in the middle of it all. These mindful activities are designed to inspire creativity and presence.