Mindfulness exercises that can be done sitting down

Daily Check-In: March 16th to March 18th 2026

Mindful exercises can be done any sort of way: lying down, on the floor Indian style, and in chairs. Do you know how to do these exercises sitting down, though? This post will teach you how. Let me know how you do your mindful exercises.

Mindful exercises can be done any sort of way: lying down, on the floor Indian style, and in chairs. Do you know how to do these exercises sitting down, though? This post will teach you how. Let me know how you do your mindful exercises.

Sitting exercises help us focus on our breathing and sensory awareness. It is also easier on us as well as we get older. We may find sitting on the floor harder to get up from. As with exercising, we do find the right time and place to do the exercises. It can be early morning or right before bedtime.

Some quick exercises can be done sitting at work to release any tension we may be having.

Core sitting exercises to try:

Mindful Breathing: Sit in the chair with your back straight, supporting your spine. Begin focusing on your breathing through your nose and out your mouth slowly.

Body scan movement: Begin by lifting your feet and holding them in a raised position. When your feet are on the ground together, begin to feel how your legs, stomach, chest, and arms feel. Feel how they are releasing tension and becoming soft.

5-4-3-2-1 exercises: Begin by identifying 5 things you see and 4 things you feel (the floor, your clothes on your skin). 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

Mindful "Do Nothing": Sitting down for a little bit, not doing anything, eyes closed, and not reaching for a computer, cell phone, or anything in your hands. When doing this, feel how it is around you, the noises around, and the smells of outside if the window is open.

Key tips in exercising:

Sitting straight: This allows your body to release tension by relaxing while breathing during the exercises.

Mind wandering: Allow your mind to wander to a place where you can feel relaxed. Think of a vacation you took, the beach, or a walk in the park. Thinking of serene places that can relax your body and mind.

Routine: Set time to relax. This helps us conduct our day without feeling stressed or anxious. The time you give, even if it is 10-15 minutes during the day, can help you. If you're working, maybe just leaning back in the chair and quickly closing your eyes can help.

Has anyone tried chair exercising?

What type of exercise is your go-to exercise?

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