Mindfulness, the Tortoise and the Hare, and the Balance Between Being and Doing

We all know the fable of the tortoise and the hare. One moves fast, full of energy, confidence, and ambition. The other moves slowly, steady, grounded, and deliberate. The hare races, takes breaks, and ultimately loses. The tortoise, slow and steady, wins the race.

Most of us have grown up with the moral, “Slow and steady wins the race.” But what if the story isn't about slowness beating speed, but about learning to recognize when to go fast and when to go slow? What if the lesson is not about choosing one over the other, but learning how to live in balance, where doing and being, effort and ease, action and rest, all have their place?

Speed and Stillness in Daily Life

In today’s world, we tend to live in “hare mode,” constant motion, endless to-do lists, back-to-back meetings, rushing from one thing to the next. Productivity is praised, while rest can be seen as laziness. But what happens when we always operate at full speed?

Burnout, disconnection, irritability, fatigue. We forget how to listen, to our bodies, to others, to life itself.

The tortoise energy, in contrast, brings us back to presence. It reminds us to breathe, to feel, to reflect. It invites slowness not as weakness, but as wisdom. And yet, we also need the hare, our drive, passion, momentum, creativity, and courage. Neither is bad, both are necessary.

The Yin and Yang of Mindfulness

In Taoist philosophy, yin and yang represent complementary forces. Yin is soft, slow, inward, reflective. Yang is active, fast, outward, expressive. They exist in relationship, not opposition.

Mindfulness helps us tune in to which energy we need more of in a given moment. It asks,

• Is it time to pause or time to act?

• Do I need stillness or movement?

• Am I doing just to do, or am I being intentional?

The goal isn't perfect balance every day, but awareness and choice.

 A Mindful Approach: Working With Both Energies

Instead of choosing between the tortoise or the hare, ask yourself,

• How can I embody both, depending on the moment?

• How can I take aligned, purposeful action and rest with intention?

Here’s how this balance might look:

Mindfulness doesn’t ask you to be one or the other, it asks you to be aware of what you need, and to honor it.

Journaling Prompts: Reflect and Realign

Take a few minutes to journal on these questions:

1. Where in my life am I moving too fast?

2. Where might I benefit from slowing down or creating space to reflect?

3. What does “being” mean to me? What about “doing”?

4. When do I feel most alive, in action or in stillness? How can I cultivate both?

5. What is one area of life where I can bring in more balance between effort and ease?

Mindfulness Practices: Embracing Tortoise and Hare Energy

Here are two simple mindfulness practices, one for tortoise mode and one for hare mode, to help you reconnect with your rhythm.

Slow Breath + Body Scan (Tortoise Practice)

Take 5 to 10 minutes to sit or lie down comfortably. Close your eyes and bring your awareness to your breath. Inhale slowly through your nose, exhale gently through your mouth. Then, bring attention to each part of your body, starting at your toes and working your way up to your head. Notice areas of tension, ease, fatigue, or emotion, without judgment. Just notice. Just be.

 Intentional Momentum (Hare Practice)

Pick a single task you’ve been avoiding or putting off. Set a timer for 25 minutes. Before you start, take 3 deep breaths and set an intention, “I will bring focused, clear energy to this task.” Work with full attention, no multitasking, no distractions. At the end, pause and reflect, how did it feel to act with clarity and energy?

Final Thoughts

You don’t have to choose between the tortoise and the hare. You are both. You are allowed to rest and rise, to slow down and show up boldly. Mindfulness gives you the space to choose, not react, and to live with more presence, grace, and balance.

So the next time you find yourself rushing, ask, What would the tortoise do?
And when you’re stuck in overthinking, ask, What would the hare do?

Then breathe, listen, and move forward with awareness.