Cultivating Calm: Mindfulness Practices for High-Performing New Yorkers 

As high-performing individuals living in New York City, dealing with the demands of our busy schedules can make life feel overwhelming. We are often trying to play catch-up and stay on schedule rather than winding down and listening to what our bodies need in the moment. Practicing mindfulness, which can be achieved in numerous ways, will help you take time back for yourself, help you find calm, and put your best foot forward. 

Mindfulness is the practice of focusing on being present in the moment and nonjudgmentally accepting the way you are feeling. The purpose of mindfulness is to allow yourself to detach from your stressors. There are several different ways to incorporate mindfulness-based practice into your daily routine. Below are a few of our favorite mindfulness skills that can be done quickly and from anywhere. 

The Three-Minute Breathing Exercise

This technique is helpful if you need to quiet your mind down. With so many daily tasks and to-dos, it is crucial that we take a few moments away from our hectic days and calm ourselves. During each minute, the activity shifts focus to different areas and allows you to have three short minutes of peace. 

• During the first minute, ask yourself, “How am I doing right now?” Be aware of your emotions. Are you feeling happy? Sad? Angry? Think about how you are currently feeling. Be purposeful with those 60 seconds and reflect on your day. We often do not have the chance to be aware of our feelings while we are living them, and this exercise stresses the importance of doing just that. 
• During the second minute, focus on your breathing. Deep and slow breaths is all it takes. Calm your mind, lower your heart rate, and bring oxygen into your brain. 
• During the third minute, continue the breathing exercise, but really emphasize how your body is reacting to the deep breathing. How is your body feeling physically? Reflect on those feelings and become aware of any areas that may need more attention. 

The Five Senses Exercise

The purpose of this mindfulness activity is to bring awareness to where you are to help ground yourself before continuing with the rest of your day. The activity asks you to identify the following: 

• 5 things that you can see
• 4 things that you can feel 
• 3 things that you can hear
• 2 things that you can smell
• 1 thing that you can taste

By simply being aware of the world around you, you will find that you can get back into that work assignment with a fresh mind or meet up with your friends without carrying any burdens from the day. 

Create a Gratitude List 

This activity asks you to write down three to five aspects for which you are grateful. This can be completed in the morning before you jet off for the day or at night before you go to bed. The purpose of this exercise is to keep you grounded and calm and help you refocus on what drives you each and every day. Regularly reflecting on and expressing gratitude can help improve your physical and mental well-being.

Mindfulness may feel like a daunting time commitment when you are focused on the daily to-dos that are necessary for high-achievers to thrive in NYC, but it doesn’t have to be overwhelming. By following these short, mindfulness exercises, you can invest a few minutes back into yourself each day and leverage the long-term positive mental health impacts as you strive for success in the City.

References

Ackerman, C. E. (2024, February 29). 21 mindfulness exercises & activities for adults (+ PDF). PositivePsychology.com. https://positivepsychology.com/mindfulness-exercises-techniques-activities/ Bobby, J. (2023, June 1). How mindfulness meditation improves mental health. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/mindfulness-meditation-improve-your-quality-of-life