In many African homes and communities, “mindfulness” can sound like something that belongs elsewhere. Maybe in a therapist’s office. Or in a yoga class. Or in a peaceful house with no bills to pay or kids to feed.
Let’s be real. Many of us were raised to believe:
- “If you’re not busy, you’re lazy”
- “That’s not our culture”
- “I’m too far gone. I’m too tired. I’m too angry.”
On the contrary, rest is resistance, and stillness is strength. Sitting under trees, storytelling, and deep breathing during prayer. We’ve been practising mindfulness our way for generations. Now it just has a new name.
Mindfulness isn’t a luxury. It’s a tool. Mindfulness isn’t fancy, complicated, or reserved for people who live in yoga pants. Mindfulness is simply the practice of being present. Tuning into the moment you’re already in without judging it, fixing it, or rushing through it. Even just 5 minutes of mindful awareness can:
- Lower your heart rate
- Calm spiralling thoughts
- Give your body a moment of relief
- Help you respond (not just react)
It’s not magic. It’s biology. And it works, if you give it a chance. The best part is you don’t need to be calm to practice it or feel like you’ve “figured life out” first.
So if you’ve ever said…
- “I don’t have time for that”
- “My mind is too noisy to slow down”
- “That’s for people with different lives from mine”
… This is your reminder that the more out of control your day feels, the more powerful a 5-minute pause can be.
At meWell, we help you fit wellness into real life, the kind with back-to-back meetings and half-drunk coffees. Think of us as your personal well-being sidekick, reminding you that even five minutes of presence can change how you move through the day.
Below are 20 quick, science-backed mindfulness techniques you can do anywhere.
You don’t need a quiet room or a long routine, just start with any of these small resets.
- Breathe like your life depends on it
Because it does. Try 4 deep breaths in through the nose, and 4 out through the mouth. Let your shoulders drop.
- Put your phone down and feel your feet
Notice how the ground holds you. You’re here. You’re safe.
- Wash your hands like it’s your first time
Feel the water. Smell the soap. That’s mindfulness.
- Take 5 bites of food in total silence
No phone. No rush. Just you and your plate.
- Sip your tea slowly
Let it coat your tongue. Feel the warmth travel down.
- Name 3 things you can see, hear, and feel
Ground yourself through your senses.
- Stretch like your body’s been waiting for you
Neck, shoulders, arms. Let your body breathe.
- Sit outside and just notice
No scrolling. No doing. Just observing.
- Write down what’s heavy
Even 2 lines can help you release it from your chest.
- Take 10 steps slowly and barefoot if you can
Feel every part of the movement. Let it connect you to the earth.
- Close your eyes and picture someone who loves you
Let their warmth fill your chest.
- Clap your hands. Rub your palms. Feel your energy.
Sometimes, coming back to yourself is physical.
- Look up at the sky, even if it’s cloudy
You are not your thoughts. You are the observer of them.
- Light a candle or burn incense
Focus on the flame. Watch how it dances. That’s mindfulness, too.
- Say one kind thing to yourself
Even if you don’t believe it yet.
- Touch something with texture
A plant. A basket. A stone. Let your fingers be curious.
- Hum your favourite song softly to yourself
Feel the vibration in your chest.
- Do nothing for 60 seconds
Literally, do nothing. Just exist.
- Notice the way you’re sitting. Adjust gently.
Give your body permission to soften.
- Close your eyes. Say “I’m still here.”
Because you are. And that matters.
You Don’t Have to Be Ready. You Just Have to Try.
Try one practice today.
Try one again tomorrow.
Try it even when it feels silly or slow.
You are not too far gone.
You are not too busy.
You are not alone.
This is your invitation to begin again every day.