While meditation is one of the best-known ways to quiet the mind and refresh your senses, practicing mindfulness doesn’t have to mean sitting still for 20 minutes with your eyes closed. Sometimes, the simplest activities can help you reset and sharpen your focus. Here are seven easy ways to bring mindfulness into your day.
1. 5-4-3-2-1 Grounding Technique
When your mind is racing, take a moment to pause and notice:
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
It’s a fast, reliable way to get outside your head and anchor yourself in the present moment.
2. Slow Your Roll
If you’re on the go, walk slowly and pay attention to each step. Notice the rhythm of your feet, the feel of the ground under your shoes, and your surroundings. Even just a few minutes of mindful walking can clear mental clutter.
3. Stay in the Moment
No matter what you’re doing, take a few moments to pay close attention to your movements and sensations. If you’re drinking a beverage, for instance, sip slowly and savor it. Notice the temperature, flavor, and sensation. These tiny pauses can transform an everyday habit into a calming ritual.
4. Box Breathing
Inhale for 4 counts, hold for 4, exhale for 4, hold for 4, and repeat as many times as you like. This simple breathing exercise helps regulate stress and takes only a few minutes.
5. One-Minute Body Scan
We often hold tension in our bodies without realizing it. Close your eyes and focus your attention from head to toe, noticing where you feel tight or anxious. Then consciously relax those areas and take a few deep breaths to release the tension.
6. Declutter a Small Space
When you’re at home or at work, choose one drawer, desktop area, or digital folder. Pay attention to the act of sorting and letting go. Intentionally cleaning and organizing even a small space provides a sense of accomplishment and focus.
7. Micro-Pausing
Before switching gears and taking on a new task or activity, take a breath, roll your shoulders, and sit still for a moment to clear your mind. Imagine releasing your previous thoughts and concerns. This redirects focus to what’s coming next and helps prevent mental clutter from building up throughout the day.
To learn even more great ways to incorporate mindfulness into your daily life, sign up for our upcoming Wellness Webcast Mindful Movement for Parkinson’s!
September 2, 2025
It’s well known that Parkinson’s disease can increase anxiety and impair relaxation. Fortunately, there are ways to help mitigate it. Music is one of the most enjoyable tools for decreasing stress and promoting relaxation because it engages brain networks tied to emotion and reward. This means that listening to music can boost dopamine, the neurotransmitter depleted by Parkinson’s. Listening to music also supports mental health by stimulating social connection and emotional comfort.
Is all music created equal or are some varieties better than others at relaxing the brain? Let’s find out!
Instrumental Music
One of the best choices for calming the brain is instrumental music. Unlike songs with lyrics, instrumental tracks allow the mind to ease without the need to process language or concrete meaning. This is particularly helpful for people with Parkinson’s, who may already be managing cognitive fatigue. Research from neurologic music therapy programs supports the use of slow instrumental music to reduce anxiety, improve mood, and even enhance sleep quality in people with neurological conditions.
Music with a tempo of around 50 to 60 beats per minute is ideal for reducing heart rate, easing muscle tension, and matching the body’s natural rest rhythms. Classical genres, soft piano, ambient guitar, and even instrumental jazz or lo-fi can all fall into this category. What matters most is that the music feels gentle, predictable, and soothing to the listener.
Natural Sounds
Since natural soundscapes have a calming effect on the brain by themselves, combining ambient or meditative music with elements like rainfall, ocean waves, or birdsong can create the sense of being in a restorative environment and deepen one’s sense of peace. For some, listening to recordings of rainstorms or forest walks can create a mental “reset,” reducing sensory overload and easing stress.
Apps and streaming platforms offer a wide range of listening options, and they’re often used in guided relaxation or meditation routines. To kick things up a notch, try searching your favorite streaming platform for binaural beats, subtle sound frequencies that influence brainwaves, which may enhance these effects even more. Some studies suggest binaural beats can increase theta waves associated with calm and relaxation, though more rigorous trials are still ongoing.
Personal Meaning
It’s time to crank up those old favorites, because research has shown that nostalgia can be a powerful trigger for happiness, relaxation, and even cognitive resilience. Whether it’s a wedding song, a tune from your teenage years, or a lullaby your parents used to sing, familiar music does more than spark warm feelings. It can strengthen emotional connections and help you recall joyful memories because listening to music activates the limbic system, the part of the brain responsible for memory and emotional processing. This helps release dopamine, lift your mood, and ease anxiety.
Studies have also shown that personally meaningful music can help preserve a sense of identity, especially for individuals navigating memory changes or cognitive decline. Creating a “memory playlist” that consists of songs tied to important life events is an easy and fun activity to incorporate into a broader mental wellness practice. Listening to such a playlist during your morning routine, while relaxing in the evening, or even while walking or stretching can become a source of emotional grounding over time. Think of it as a tool to center yourself, lift your spirits, and reconnect with your story.
For more information on how music can help those living with Parkinson’s, check out our Wellness Webcast Music Therapy for PD!
Getting a good night’s sleep is not an easy task when you have Parkinson’s. Why do we struggle with sleep, what is REM Behavior Disorder, and how do we navigate these challenges?
About the Presenter
Amy Amara, MD, PhD, Professor of Neurology and Movement Disorders Section Head at the University of Colorado School of Medicine, She has a broad range of clinical interests within Movement Disorders and Sleep Medicine, including non-pharmacological interventions such as exercise for sleep disorders and cognitive dysfunction in patients with Parkinson’s disease.
It was great seeing our friends and meeting new ones at the BGF Mix & Mingle gathering on Thursday, July 24, 2025. Living well means making connections. We’re looking forward to the next opportunity to see you all.
Don’t forget to sign up for email notifications of upcoming events near you!
Palliative care focuses on enhancing quality of life for those with incurable illnesses and their families. Management of non-motor symptoms, care-giver support, and advanced care planning are just a few of the levels of support needed for all people living with PD.
About the Presenter
Benzi M. Kluger, MD, MS, Founding Director of the Palliative Care Research Center and Neuropalliative Care Division at the University of Rochester Medical Center who has conducted multiple studies on palliative care and has seen its benefits first-hand among patients and their families.
It’s known that art therapy can improve one’s mood by creating a sense of community and aid in communication and self-expression. Research has shown that art therapy can do more to benefit Parkinson’s disease by improving overall visual-cognitive skills, visual exploration strategies, and general motor functions.
About the Presenter
Marygrace Berberian, a licensed and registered Art Therapist and licensed clinical social worker, is the Director of the Graduate Art Therapy Program at New York University. She has been actively involved in the Graduate Art Therapy Program as a Faculty Member, Internship Coordinator and Program Coordinator for over 20 years. Marygrace has more recently focused on the rehabilitative benefits of community-based art therapy for adults struggling with degenerative diseases and was awarded the Rawley Silver Research Award by the American Art Therapy Association.
Drs. Neilson and Reavis were recently published in JAMA Neurology examining whether hearing loss could be a potential risk factor for people with Parkinson’s disease. Join these incredible presentersfor a discussion of their findings and information about hearing loss and Parkinson’s.
About the Presenters
Dr. Lee Neilson is a neurologist specializing in movement disorders (with an emphasis on Parkinson disease) at the Portland VA Parkinson Disease Research, Education, and Clinical Center and Oregon Health &Science University Parkinson Center of Excellence. His research focuses on understanding the mechanisms underlying neurodegenerative disease, develop biomarkers for disease activity and progression, and apply these in studies of disease-modifying therapeutics. As well as exploring the risk factors of PD, with a current focus on chronic pain, PTSD, TBI, and other military exposures.
Dr. Kelly Reavis has a faculty appointment in the OHSU-PSU School of Public Health in the Epidemiology programs. As a clinician scientist, she is passionate about incorporating public health principles and epidemiologic methods into the field of auditory health and other health sciences. Her research aims to fill gaps in our foundational understanding of the burden of hearing loss and epidemiologic associations between military exposures and hearing both during and after service, and mechanisms that can explain these effects.
Huge thanks to our sponsors, guests, and many other supporters, who helped us raise more than $600,000 during the 15th annual Shake It ‘Til We Make It gala! Our mission is to empower people impacted by Parkinson’s disease to lead more fulfilling lives. Our programs are made possible by contributions from individuals. If you’d like to contribute, there’s still time to donate!
From global advocacy to community building, BGF amplifies awareness and empowers people withParkinson’s this April
Portland, Ore. (March 24, 2025) – This April, Parkinson’s Awareness Month, the Brian Grant Foundation (BGF) is rallying communities worldwide to support and uplift those living with Parkinson’s disease (PD). Through a powerful lineup of advocacy efforts, community engagement, fundraising initiatives, and global partnerships, BGF is driving awareness and action to improve the lives of people with PD.
The month-long campaign will culminate in BGF’s signature event, the 15th Anniversary “Shake It ’Til We Make It” Gala, on April 25, 2025—an inspiring evening dedicated to raising critical funds for wellness programs and advocacy efforts. The gala’s platinum sponsors include AbbVie, Dick’s Auto Group, Jamba Juice, Marquis Companies, Moda Health, and Pivot Group.
“Parkinson’s Awareness Month is a time to amplify the voices of those living with PD and to unite as a community,” said Katrina Kahl, Executive Director of the Brian Grant Foundation. “Through education, advocacy, and shared experiences, we’re not just raising awareness—we’re driving meaningful change. We invite everyone to join us in supporting people with Parkinson’s and ensuring they have access to the resources they need to live active and fulfilling lives.”
April Highlights: Awareness, Advocacy, and Community
A New Season of On Time: A Parkinson’s Podcast Every Tuesday in April, BGF’s special podcast series will feature intimate conversations with Brian Grant’s children, who candidly share their experiences of growing up with a parent living with Parkinson’s.
A Global Stand for Parkinson’s – Spark the Night In partnership with global advocacy group PD Avengers, BGF will participate in Spark the Night—a global movement illuminating landmarks in blue on April 11, 2025, for World Parkinson’s Day. In Portland, iconic bridges will shine blue in a powerful display of solidarity.
“Shake It ’Til We Make It” 15th Anniversary Gala The culminating event of Parkinson’s Awareness Month, this highly anticipated gala will take place on Thursday, April 25, 2025, at 6 PM PST. The evening will bring together advocates, supporters, and industry leaders to raise crucial funds for BGF’s wellness programs and advocacy initiatives.
Along with the event’s platinum sponsors, gold sponsors include Jordan Brand, ‘Ohana Ventures, NBA Cares, Pearl Catering, Portland Trail Blazers, and Sapphire Health Services. Tickets are available at briangrant.org/gala.
The Brian Grant Foundation empowers people impacted by Parkinson’s disease to lead active and fulfilling lives. BGF was founded by former Blazer, Brian Grant, who is living with Parkinson’s. Learn more at briangrant.org.
