5 Mindfulness Practices to Help Digital Nomads Feel More Grounded

As a digital nomad, life isn’t always predictable. And while the excitement of new environments and changing landscapes can be exhilerating, there are times when being constantly on the go can leave us feeling overwhelmed, anxious, and ungrounded.

Mindfulness practices are scientifically proven to help calm our minds, restore balance, and improve our resilience – and, best of all, the majority of such practices can be undertaken just about anywhere.

If you’re looking to bring more calm into your busy nomad life, try engaging in one or more of the following mindfulness exercises, designed for the ever-changing lifestyle of the digital nomad!

1. Morning pages

The practice of morning pages – popularised by the book The Artist’s Way by Julia Cameron – is an exercise in which you write down three pages of stream-of-consciousness thoughts, first thing in the morning.

Capturing and unburdening yourself of your free-flowing, uninhibited thoughts like this has been shown to produce a range of benefits, from boosting creativity to overcoming mental blocks and reducing stress and anxiety.

The beauty of morning pages is that you can do it from anywhere, so long as you have a notebook and pen to hand.

How to do it

Just start writing
Grab your favourite writing implement and your trusty pad, and get writing! The trick is to simply jot down every thought that comes into your head without pausing to, well, think about them. Just let it all flow until you’ve filled up three full pages.
Make it part of your routine
Get into the practice of writing your morning pages soon after waking, as the idea is to free yourself of your thoughts before you start your day. You could combine this exercise with drinking your morning coffee while getting some morning sunlight.
Write with no filter
The key with morning pages is to write your unfiltered, uncensored thoughts, so you get them out of your head and onto paper instead. If you’re concerned about your deepest, darkest thoughts falling into the wrong hands, feel free to toss or shred the pages when you’re done – the whole point of the exercise is in the writing itself.

2. Mindful walks

Walking is one of the best ways of discovering a new destination. Aside from providing a free (and stress-free!) form of exercise and a dose of fresh air, walking allows you to explore your new surroundings and navigate yourself in your chosen location.

What’s more, with a little focus and a few pointers, you can turn your casual stroll into a beautiful mindfulness practice that calms the mind and brings your attention to the present moment.

How to do it

Pay attention
Whether you’re following a familiar route or trying a new path, make a point of paying close attention to all the small details along the way. From what you see to the sounds and smells of your surroundings, acknowledge everything you encounter. This is a fantastic way of keeping your attention in the present, which is a key element of mindfulness.
Go phone-free
One of the best ways to be fully present during your walks is to leave the phone behind. This way, your attention won’t be pulled away by notifications or the temptation to check social media, and you can instead focus completely on your experience.
Make it a daily practice
You could schedule a daily mindful walk into your calendar as a way to move your body while nourishing your mind. For an added challenge, try picking a different route each day to keep yourself mentally sharp and your experiences fresh.

3. Daily gratitude

Did you know that scientific research has shown gratitude may actually have the power to change our brains by reinforcing positive neural pathways while minimizing negative thoughts? With regular practice, gratitude can improve wellbeing, increase resilience, strengthen our relationships, and even enhance physical health.

With so many significant benefits, this incredibly simple practice is a great way to incorporate positive mindfulness exercise into your routine – and it takes just five minutes a day.

How to do it

List 3-5 things you’re grateful for
Grab a pen and notepad, and write down 3-5 things that you’re grateful for today. This could be gratitude for the people in your life, particular possessions, comforts or conveniences, or experiences such as events or encounters.
Perform this exercise daily
Aim to perform this exercise each day, either first thing in the morning or before going to sleep at night. This will encourage a regular practice that becomes part of your normal routine.
Get specific with your thoughts
When it comes to what you write, try to make these items as specific and unique as possible. While you may feel grateful for your friends or family every day, aim to pinpoint particular aspects, such as “I’m grateful my friends helped me move into my new apartment today”.

4. Anchor objects

Could a coin or even a pebble help you feel more grounded? Turns out, it may be able to do just that, through a practice called anchoring. By using a particular object as an anchor point, you can train your brain to feel calm and grounded simply by holding onto it.

For example, a small coin that comes with you on all your travels can easily be used as an anchor point each time you feel overwhelmed or ungrounded – over time, the object becomes a symbol of stability and mindfulness wherever you go.

How to do it

Select your anchor object
Choose a small portable object, such as a coin, pebble, bracelet etc., that you can easily carry with you on your travels.
Practice an anchoring exercise
Any time you feel overwhelemd or ungrounded, hold the object, take three deep breaths, and focus on the sensation of the object in your hand. Let it remind you of your intention for balance and calm.
Make it personal
Although the object itself doesn’t have to have sentimental or personal value, it may help to choose something that reminds you of home or family.

5. End-of-work breathing exercise

I’ve talked before about the benefits of a shutdown routine – an idea pioneered by productivity expert Cal Newport, in which you engage in a particular set of actions to signify the end of the work day.

A simple and effective alternative is to practice a quick breathing exercise each time you end a work day or work session. By taking a few moments to focus on your breathing, you can signal to your brain that it’s time to disconnect from work and switch off in a calm and grounded way.

How to do it

Choose your moment
Choose a particular point at the end of your work session, such as the moment you close your laptop, shut your notebook, or switch off your desk lamp.
Create a breathing ritual
Close your eyes and take 3-5 deep breaths, allowing your mind to empty and bringing your attention solely to the sensation of your breath entering and leaving your body.
Make it a regular habit
By performing this breathing exercise every time you finish work, you’ll start to automatically switch your brain into leisure mode, helping you switch off and feel more balanced.

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