This video is part of a beginner-friendly 15-minute midday mindfulness and yoga routine designed to help you pause, reset, and gently reconnect with your body during the middle of the day. The practice focuses on simple movement, breath awareness, and present-moment attention rather than performance or flexibility.

Each segment in this routine is short and accessible, allowing you to follow along at your own pace. You are encouraged to listen to your body, rest when needed, and skip any movements that do not feel supportive for you.

This practice is suitable for beginners, those new to yoga, or anyone seeking a calm and grounding moment within a busy day.

What to expect

• Gentle, easy-to-follow movements

• Simple mindfulness and breathing guidance

• A calm, supportive pace

• Options to pause, stay seated, or rest at any time

What you’ll need

• A yoga mat or soft surface

• Comfortable clothing

• Optional: a chair, cushion, folded towel, or blanket

• Optional: water nearby

No special equipment is required.

Intention and philosophy

This routine was created with mindfulness, compassion, and accessibility in mind. Yoga is not about pushing the body or doing things perfectly. It is about awareness, choice, and meeting yourself where you are. Rest is always welcome, and your comfort comes first.

Encouragement

You are always in control of your practice. Move gently, breathe naturally, and trust your own experience.

Continue your practice

If you enjoy this routine, you may like exploring other beginner-friendly mindfulness or gentle yoga sessions available here, such as a short morning grounding practice or an evening wind-down session.