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A 7-Minute Mindfulness Practice to Shift Out of “Doing” Mode

Updated: Nov 14, 2021

Life can feel overwhelming, it can feel like there is no time to stop and just be. I learned how to stop when I need a break, and focus on myself. This practice is something I made that helps me to get out of my "doing" phase, and just focus bettering myself.

I always felt like I was moving, with no in. between, with no rest. This led to a state of panic, the constant movement was consuming. I was in a schedule with no time to focus on me, my drastic schedule of school then swimming led for no time for me to just "be." I developed some tools that helped me calm down, and notice the world around me in a state aside from panic.

A little homemade trick

“The ability to notice life in a state aside from panic is something that changed my perspective on the world, and myself.”

Typically before a swim meet I would find myself in a state of constant panic questioning every action inside. What time would I get? Would I let my relay down? Would I forget what number lap I was doing? I was co instantly bombarded with these thoughts. So I developed a little homemade trick.


I grasp my hand togethers, and slowly drift my left finger on my right palm followed by doing the same on my right palm. While I am doing this, I am also focusing on my steady breath, by breathing in and out four steady times.

Recognizing what's around me


When I experience a panic attack I would lose sight of the world around me, I would feel like I am drowning and I could not get up. When I would experience this state of panic I would recognize my five senses. What I feel, what I can touch, what I can hear, what I can taste, and what I can smell. Recognizing these five scenes helped me bring myself back to my proper state of mind.

The Power of Something Small

Even though these two techniques are fairly small, both have helped me tremendously. With taking advantage of these two techniques, I learned how to become the best possible version of myself. The version that accepts herself for who she is, flaws and all.

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By: Kate Cipoletti

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