30-Second Mindfulness Exercise

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Mindfulness Exercise: Yawn and Stretch

Yawn and stretch for 10 seconds every hour.


Do a fake yawn if you have to. That will trigger real ones.
Say “ahh” as you exhale.

Notice how a yawn interrupts your thoughts and feelings.
This brings you into the present moment.

Then stretch really, really slowly for at least 10 seconds.

Notice any tightness and simply say hello to that place (being mindful - noticing without judgment).

Take another 20 seconds to notice and then get back to what you were doing.

What Was Your Mindfulness Experience?

Let us know in the comment box below, what did you experience doing this yawn and stretch exercise...

We can’t wait to read your experience and get inspired.

And until then...

Live fully, stay awesome…

Vered & Nisandeh Neta

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  • That was a surprisingly easy way to shift my focus. What can I do to remember that this works for the next time I could use it?

    How often do you do this?

    • Vered Neta says:

      Thanks for your great input Max.

      Normally I would use it each time when I see that my energy is down, or when I notice that I’m too much in my head and not being productive.

      Another way you can do is set an alarm that would remind you to do it every hour…
      Let us know what worked for you best

  • Ellen Croese says:

    Great exercise; simple and effective. Thanks!

    I have one for you all, especially with back problems. When you feel tension or pain lay down on your belly in your bed or other comfortable place. Then breath deep, fill your whole body with healthy oxygen and let go. Your muscles soften. It brings tightness and mental tension at ease.

    • Vered Neta says:

      Thanks Ellen for this fantastic tip and valuable contribution.

      Having back pains many times lately this is an AWESOME one, which I use many times during the day… Thanks for it.

  • This is a really nice experience. And… it fits perfectly the good practice to focus yourself for an hour max.

    I try this for the next few days and see what it brings me. Thank you.

  • Delightful to do! I noticed some tension in my body and was able to relax immediately.

    I really like these simple and effective exercises!

    Until now I regularly go for a short indoor run to use my body. That also relaxes me, through exertion…

  • Petra Vos says:

    Nice little exercise. Thanks for sharing that.
    To be in the NOW I always do some kind of breathing exercise, feel my inside, my feet on the ground and my buttocks on the chair.
    Or I go outside and walk barefoot on the grass. That’s what I like best.

  • Richard Kok says:

    Super! And so simple! Thanx!

    • Vered Neta says:

      Great to hear Richard.

      Would love to hear if you have simple tips on how to connect and be in the NOW?

  • It can be so simple, and yet, many people, including myself, very often forget to take regular moments to be mindfull.

    • Vered Neta says:

      Thanks for your valuable insight you have shared with us Martine.

      Curious to know what tip do you have that could help all of us in connecting more into the NOW?

    • Vered Neta says:

      Great to hear that Jerome. Thanks for sharing your experience with us.

      Would love to know if you have any tip on how to connect to the NOW in 30-seconds during the day?

        • Vered Neta says:

          THat’s an awesome idea Jerome… though it might be a bit advanced to many people, but certainly a fun way to connect to the NOW

          Thanks for this great tip…

  • In just 30 seconds a lot can change. It is a very good habit to regularly interrupt my work to energize and stop thinking for a moment. And all that just by yawning! Great and thanks!

    • Vered Neta says:

      Thanks for your contribution Simone.

      Curious to know if you have any other tips to bring one self into the moment during the day?

  • Fem van de Kaa says:

    I yawn many times in a day but I never thought that it was this good! Thanks, definitely keep doing this.

  • Very nice and effective exercise. I added another few seconds looking at the plants around me. This always gets me out of my head and into the now.

    • Vered Neta says:

      Great addition Angela.

      Thanks so much for this added value to your tip

  • Francien Hollander says:

    Great tip! I notice that several short check-ins with myself a day are more effective to stay in the now than one long meditation (although both is even better ;-)).

    • Vered Neta says:

      Thanks for your wonderful contribution Francien.

      Curious to know HOW you do the check-in during the day?

  • Long time ago I was taught self-hypnosis to learn how to deal with dentist anxiety. Relaxes me in a second. Add the stretching and I have a perfect way for total relaxation.

    • Vered Neta says:

      Great tip Cobi!
      So many people are scared at the dentist and I’m sure this is helpful for them

      Thanks so much for this valuable input.

  • Hanny Schouten says:

    Very nice Exercise and I end it up with a deep belly breath.
    So thank you Vered.

  • Cora Hiebinger says:

    Very nice exercise – instant results, just the way I like it.
    It felt like all the pelt up (stress) energy can spread throughout the body, instead of being contained in a rather too small space.
    So I feel very much alive and much more relaxed.

  • When I catch myself only in my head, I look at the sky and just observe.

    Good to add a stretch there as well!

    • Vered Neta says:

      Great tip Sylvia! LOVE it, especially with the stretch of the whole body.

      Thanks for this valuable input

  • Marjo Engbers says:

    Thank you both!
    This is very easy, especially the Yawn is needed. I noticed that during the day my thoughts are busy with the past or future. This Yawn brings me in the moment.
    My tip when I’m not in the present: I say out loud what I see. Like: oh, a blue car, a bird in the tree, oh, I feel the wind in my face. Etc.
    Greatings Marjo Engbers.

    • Vered Neta says:

      Thanks Marjo for your input.

      I LOVE your tip of connecting to the moment by stating what you see. I call it “Reality Check”…

      Thanks for this

    • Vered Neta says:

      Thanks Antien,

      Would love to hear what tips you have for being in the NOW

  • Ylonga Arets says:

    Simple and feel good exercise!

  • Mieke Thijssen says:

    I loved it. It feel space and relaxation in my body. It brings energy and lightness, releasing muscles and thought tightness. And the fun is the simpleness of the exercise. Great benefit.

  • Japke Englebert says:

    Was nice to do makes me come back in the present.

  • Thanks, it gives me more space in my mind and body.

  • Carine Tortelboom says:

    I have more energy and a better focus

  • Henk Lamboo says:

    Good exercise in the office!

  • Japke Englebert says:

    Just sharing that I get the message to breath twice this day 😀🙏❤️
    On this day of your life Japke, I believe God wants you to know …

    … that the greatest waste in the world is the difference between what we are and what we could become.

    Ben Herbster said that, and he was right. If you know what you could become, it would leave you breathless.
    Or maybe you do know… and are just waiting to catch your breath.

    Okay, then. Rest for a while. Catch your breath. Yet move as soon as you can, yes? Your soul awaits what you could become.

  • Eduard Bosch says:

    Great tip! Felt more relaxed & less tension in my body.

    • Vered Neta says:

      You’re most welcome Linda.

      Would be great to hear your experience of it

  • Bertie Persoons says:

    Thanks. The tips are always “SUPER”.

    • Vered Neta says:

      Thanks for your input Han…

      Curious to hear if you feel the difference afterwards?

    • Vered Neta says:

      Good to hear Ingrid.

      Would love to hear how was your experience after doing it?

    • Vered Neta says:

      Thanks Brigitte.

      Let us know how was your experience after doing it

    • Vered Neta says:

      Thanks Koen for your input.

      Would be great to hear if you noticed the difference after doing it

    • Vered Neta says:

      Great to hear Jet.

      Let us know how it felt after doing it

  • I do it automaticly like a cat and it feels great. Like I am released from havy bag, and become longer😏😏

    • Vered Neta says:

      Thanks for sharing with us your experience of Dubravka.

      Do you have other tips to get the maximum of this?

  • David Meijrs says:

    It’s as if a blanket of tranquility comes over me. Thanks. I like it.

    • Vered Neta says:

      Thanks for your input.
      Great to hear it made a difference for you.

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