Skip to content

Mindful writing activity

Step into the present moment...​

This quick mindful writing activity will help you to press pause on the noise and reset your mind – ready for the rest of your day. 


Today, I’m going to share with you a mindful writing activity. This is great for grounding yourself in the moment, perhaps if you’re in the middle of a busy day or when you’re moving from project to project and you want the chance to rest and reset in between.

It doesn’t take long. You can do this in under 10 minutes. The activity has three parts and I’m going to take you through them step-by-step.

Part One

For this first part, very simply, I invite you to use your senses to explore your current surroundings – choose any combination out of sight, sound, smell, taste and touch. What do you notice? Write a list of 10 things that catch your attention.

When you have finished your list, you’re ready for part two.

Part Two

Here, I offer you this thought:

‘There is beauty and mystery hidden within the ordinary.’

Now, I invite you to choose one thing from the list you’ve just written and write about that thing in as much detail as possible. Can you find any beauty or mystery? Write for 5 minutes.

When you’ve finished writing, you come to the final part of our activity.

Part Three

Take a look back over what you’ve written. What do you notice? Just reflect for a moment on your words.

When you’ve finished, take some deep breaths and stretch your body, ready to continue with your day…

What next?

Try more activities with our free online Wellbeing at Work Writing Toolkit

Choose an activity that interests you and allow yourself to be guided through the process of writing and reflection. No experience with this type of writing is necessary. Just dive in and see where your pen (or keyboard) takes you!