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5 Mindfulness Techniques Worth Trying

July 30, 2025

Feeling overwhelmed, stressed or just pulled in a million directions? You’re not alone – and mindfulness can help.

“Mindfulness is simply paying attention to the present moment without judgment,” says Jennifer Ferrand, PsyD, director, Hartford HealthCare Well-Being Department. “Even 30 seconds of awareness can interrupt stress and help you reset.”

Here are five easy mindfulness techniques to try anytime – even on a busy workday.

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1. 5-4-3-2-1 Grounding

Connecting with your senses is a great way to bring yourself back to the present moment. Take a second and think about:

5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste

“This is a go-to when you feel overwhelmed or burned out,” says Ferrand. “It brings you back into your body and the here and now.”

2. Body Scan

Slowly bring your attention to your body, starting at the top of your head and moving your attention down to your toes. Notice any tension, discomfort or ease — without trying to change anything.

“It’s about reconnecting with your body and noticing what’s going on, physically and emotionally,” Ferrand says.

3. STOP Technique

Try this simple, quick reset for your mind:

Stop what you’re doing
Take a deep breath
Observe your thoughts and feelings
Proceed with intention

“It’s great between meetings or before you walk into a challenging conversation,” she adds.

4. Mindful Breathing

Focus on your breath — no need to change it, just notice.

Try it while your computer starts up, as your coffee brews or during your walk to the car.

“Even one minute of mindful breathing can help settle racing thoughts,” Ferrand says.

5. Mindful Check-In

Take a pause during your day — even just for a moment — to ask yourself two simple but powerful questions:

What am I feeling physically, emotionally, mentally?
What do I need right now?

“Mindfulness helps you name emotions before they take over,” says Ferrand. “It builds self-awareness and compassion, and it’s a powerful tool for preventing burnout.”

Everyday moments can become mindful ones.

Mindfulness doesn’t have to mean sitting still or finding a quiet space. In fact, you can build it right into the things you already do.

“Washing your hands, walking to your next meeting, eating lunch — these are all chances to slow down and tune in,” says Ferrand. “It’s less about adding something new, and more about bringing your full attention to what’s already happening.”

Next time you:

Walk down the hall – notice your footsteps, your breath, the feeling of moving through space.
Eat a snack – pay attention to the texture, flavor and how your body responds.
Wash your hands – focus on the warmth of the water, the scent of the soap, the motion of your hands.

“These small moments help you stay grounded, even during your busiest days,” Ferrand says.

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You don’t need to be perfect.

Many people think mindfulness means clearing your mind completely — but that’s a myth.

“You’re not trying to stop thoughts,” Ferrand explains. “You’re just noticing them, then gently bringing your attention back. Mindfulness is a skill, and like any skill, it improves with practice.”

Even 30 seconds can make a difference. With regular use, these mindfulness techniques can become part of your daily routine and a valuable tool for well-being.