Spring Grounding: A 5-Step Mindfulness Mediation

Sometimes all we need is to take a moment to ourselves and to observe the calmness around us. In this simple mindfulness activity, you can learn how to relax and take a moment to calm your day. This simple activity is a grounding activity that will bring you into the present moment and help you to overcome feeling overwhelmed, anxious, “out of body” or unable to focus. Turn off your phone and put away all distractions for the next five minutes as you complete this Mindfulness Moment 💕.


Begin by sitting outdoors, in a safe and comfortable spot. Sit upright and relax. Take some deep breaths – in through the nose, and out through the mouth. Notice how you begin to feel relaxed.

  1. As you sit, begin to notice the world around you. What do you see? Notice how vibrant and colorful the grass is. You may notice birds flying around or landing in the trees above you. Really take a moment to observe all the beauty there is. Take a moment to look around and identify at least 5 different things that you can see.
  2. Next, bring your attention to the sensations you are feeling. As you are sitting, feel yourself melting into the chair, or into the earth. Take a deep breath and notice all that you feel around you. It could be your feet against the rough ground, your back pressed up against your chair, or the warmth of the sun on your skin. Take another moment to yourself to acknowledge this present moment, and identify 5 sensations you feel.
  3. Close your eyes and shift your attention to your breath. Breathe in through your nose and out through your mouth. Shift your attention to the sounds around you. What do you hear? You many notice the cicadas humming in the background, or the birds communicating with one another. Perhaps you hear a lawnmower buzzing in the distance. Take this moment to identify at least five different sounds you hear. Notice how busy the world is, while you sit in silence and enjoy its abundance of life.IMG_2405
  4. With your eyes still closed, shift your attention back to your breath. While breathing, focus your attention on the fragrance around you. What do you smell? You may notice the smell of freshly cut grass, or the smell of a flower garden. Perhaps you can smell the fresh spring air or the crisp autumn leaves. Take a moment to yourself to identify three different aromas you can smell. How do they make you feel?

Repeat this activity one or two more times to help ground yourself and bring yourself to the present moment.

To gently awaken yourself and bring yourself back to your day, wiggle your fingers and toes. Pause for a moment to appreciate yourself for taking this brief moment to enjoy the world around you. Set an intention for the rest of your day, and know that you will return to your life with a clearer mind. Enjoy today 💕SpringGrounding

I have created a five-minute Mindfulness Moment meditation track JUST FOR YOU to accompany this Mindfulness Moment activity. In this track, titled: Spring Grounding: A Mindfulness Moment Meditation, I walk you through this simple grounding exercise to refresh your day.

Here’s where you can find the FREE five-minute Mindfulness Moment meditation track. In this track, titled: Spring Grounding: A Mindfulness Moment Meditation, I walk you through this simple grounding exercise to refresh your day.

I hope you enjoyed this Mindfulness Moment. Practicing Mindfulness Moments has really helped me overcome anxiety, reduce stress and maintain a calm state throughout my busy day. I would appreciate your feedback on my meditation track and this activity in the comments below! 🙂 For more fun articles, I would recommend you click here for an entire list! I hope you enjoy and have a beautiful day!


Heather 💕

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