Battling Boredom with Mindfulness

Battling Boredom with Mindfulness2

Consider a simple box breathing exercise if you’re new to mindfulness.


  1. Find a comfortable seated position, either upright in a chair with your feet on the ground, or seated on the floor on an elevated surface like a pillow or yoga block.

  2. Close your eyes and focus on your breath. Begin slowing it down and deepening it by breathing from your diaphragm (belly) rather than your chest.

  3. Notice how your body is feeling - if you’re holding any tension anywhere, if it feels restless, etc.

  4. Inhale for a slow 4 count

  5. Hold for a slow 4 count

  6. Exhale for a slow 4 count

  7. Hold for a slow 4 count

  8. Repeat for 5 cycles of breath

  9. Return to a normal breathing rhythm and notice if any changes have occurred in your body.

  10. Repeat as needed


You can also apply mindfulness to everyday tasks, bringing new appreciation and awareness to these seemingly mundane happenings. You can take a mindful walk, take a mindful shower, even wash the dishes mindfully. Simply perform these tasks without distraction (like headphones, television, etc), and note how the water feels on your skin, how it feels when your heel strikes the pavement, how it feels in the rest of your body. The more we practice this mindfulness, the more we reconnect with our bodies and enjoy the company of ourselves.


Mindful. (2020, July.) What is Mindfulness? https://www.mindful.org/what-is-mindfulness/